Korean BBQ Chicken Wraps: Ten Meals, One Sheet Pan

Ten meals, one sheet pan, and a marinade that does all the work. These Korean BBQ chicken wraps are the meal-prep dinner that actually gets eaten — gochujang-marinated chicken baked golden, crunchy cucumber slaw, and a creamy gochujang sauce, all tucked into a toasted wrap. About 39 grams of protein per wrap, and the whole batch is done in roughly 30 minutes.

Why it works

The sheet pan is the whole trick: the chicken spreads out in one layer and roasts until the edges caramelize, while the slaw stays cold and crunchy and the sauce stays creamy. Make all ten wraps on Sunday and lunch is handled for the week — or set everything out and let everyone build their own.

The recipe

Ingredients

• Korean BBQ Chicken Marinade: 1600g boneless skinless chicken breasts · 2 tsp salt · 3 tsp black pepper · 3 tsp garlic powder · 4 tsp onion powder · 100g gochujang paste (mild or hot) · 50–60g minced garlic · 35g sesame seeds · 60g honey · 30g light soy sauce · 40g dark soy sauce
• Creamy Gochujang Sauce: 200g low-fat yogurt · 120g light mayo · 25g gochujang · 25g honey · 2 tsp garlic powder · dash of milk for desired consistency
• Crunchy Cucumber Slaw: 300g cucumber, thinly sliced · 200g grated carrots · 200g red onion, thinly sliced · 20g sesame seeds · 40g rice vinegar · 30g sriracha
• Wraps & Garnish: 10 low-carb flour wraps · sesame seeds, parsley, chilli flakes

Steps

1. Trim excess fat from the chicken breasts, add the seasonings and marinade ingredients, mix well and set aside.
2. In a bowl, combine cucumber, carrots, red onion, sesame seeds, rice vinegar and sriracha. Mix until well combined.
3. In a second bowl, combine yogurt, light mayo, gochujang, honey, garlic powder and a dash of milk for desired consistency.
4. Spread the marinated chicken evenly on a lined large sheet pan. Bake 25–30 minutes at 200°C / 400°F until golden.
5. Toast the wraps in a dry skillet, slice up the chicken, then serve with cucumber slaw and gochujang sauce. Finish with sesame seeds and parsley.

Recipe by Jalal (@jalalsamfit) — adapted here with chicken breasts (Jalal's original uses thighs). Macros per wrap including sauce, per the creator: 417 calories, 39g protein, 38g carbs, 12g fat.

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Credit: Recipe by Jalal (@jalalsamfit)

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— Dad