BBQ Chicken Salad Wraps

BBQ Chicken Salad Wraps are a delicious and satisfying meal that combines tender, shredded chicken with a tangy barbecue sauce, fresh greens, and crunchy vegetables—all wrapped up in a soft tortilla. The barbecue sauce adds a smoky sweetness that perfectly complements the chicken, while the salad mix adds freshness and crunch. It’s a perfect handheld meal for a busy day or a light, flavorful lunch.

I first made BBQ Chicken Salad Wraps when I wanted a quick and easy meal that didn’t skimp on flavor. The combination of the smoky BBQ chicken with the cool, crisp vegetables was a delightful contrast. The wraps are customizable, so you can add extras like avocado, shredded cheese, or even corn for extra flavor and texture.

What I love most about these wraps is how easy they are to assemble and how well they travel for lunches or picnics. You can swap the chicken for other proteins like grilled tofu or pulled beef, and add your favorite salad greens or a drizzle of ranch or coleslaw dressing to balance the sweetness of the BBQ sauce. They’re perfect for meal prep or a quick dinner, providing a satisfying and well-rounded meal in every bite.

Perfect for:

• Quick weeknight dinners
• Picnic lunches
• Meal prep
• BBQ parties
• Chicken lovers

Why You’ll Love This Recipe

Here are 10 reasons why BBQ Chicken Salad Wraps will become your new favorite meal:

• Smoky and Sweet BBQ Flavor: The BBQ chicken adds a smoky, sweet kick to each wrap.
• Healthy and Fresh Ingredients: With fresh vegetables like lettuce, tomatoes, and cucumbers, these wraps are light and nutritious.
• Perfectly Balanced: The combination of crispy veggies, tender chicken, and creamy dressing creates a satisfying texture and flavor.
• Quick and Easy to Make: This recipe is ready in under 30 minutes, making it perfect for busy days.
• Customizable: Add your favorite toppings like avocado, cheese, or bacon to make these wraps your own.
• Low-Carb Option: You can use lettuce wraps instead of tortillas for a low-carb alternative.
• Great for Meal Prep: These wraps are easy to pack for lunches or store in the fridge for later.
• Kid-Friendly: The familiar flavors of BBQ chicken and creamy ranch dressing are sure to be a hit with kids.
• Perfect for BBQ Season: A great way to use leftover BBQ chicken from a cookout.
• Fun to Eat: Wraps are always fun to eat, and these are no exception with their vibrant and colorful filling.

Preparation and Cooking Time

• Total Time: 25 minutes
• Preparation Time: 15 minutes
• Cooking Time: 10 minutes
• Servings: 4 servings
• Calories per serving: Approximately 350-400 calories
• Key Nutrients: Protein: 32g, Carbs: 30g, Fat: 14g

Ingredients

the BBQ Chicken:

• 2 boneless, skinless chicken breasts
• ½ cup BBQ sauce
• Salt and pepper to taste
• 1 tablespoon olive oil

for the Salad:

• 2 cups Romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, thinly sliced
• ½ cup red onion, thinly sliced
• ½ cup shredded carrots
• ¼ cup fresh cilantro, chopped (optional)

the Dressing:

• ¼ cup ranch dressing
• 1 tablespoon BBQ sauce
• 1 tablespoon lime juice

For the Wraps:

• 4 large whole wheat or flour tortillas

Ingredient Highlights

• BBQ Sauce: Adds a tangy and smoky flavor to the chicken.
• Romaine Lettuce: Offers a fresh, crisp texture that complements the chicken.
• Ranch Dressing: Adds creaminess and a rich flavor to balance the BBQ sauce.
• Chicken Breasts: Lean and protein-packed, making the wraps filling and nutritious.

Step-by-Step Instructions

Cook the BBQ Chicken:

1. Season the Chicken: Season the chicken breasts with salt and pepper on both sides.
2. Cook the Chicken: Heat olive oil in a skillet over medium-high heat. Add the chicken and cook for 6-7 minutes per side, until fully cooked and golden brown.
3. Shred the Chicken: Once the chicken is cooked, remove it from the skillet and shred it with two forks.
4. Coat in BBQ Sauce: Toss the shredded chicken with BBQ sauce until evenly coated.

Prepare the Salad:

5. Chop the Vegetables: While the chicken is cooking, chop the lettuce, tomatoes, cucumber, and red onion.
6. Prepare the Dressing: In a small bowl, mix together ranch dressing, BBQ sauce, and lime juice.

Assemble the Wraps:

7. Warm the Tortillas: Warm the tortillas in a skillet or microwave for a few seconds until soft and pliable.
8. Layer the Ingredients: Lay a tortilla flat and layer with lettuce, tomatoes, cucumbers, red onions, shredded carrots, and BBQ chicken.
9. Drizzle the Dressing: Drizzle the BBQ ranch dressing over the ingredients.
10. Wrap and Serve: Fold in the sides of the tortilla and roll it up tightly. Slice the wraps in half and serve.

How to Serve

Here are 10 serving suggestions for BBQ Chicken Salad Wraps:

• With a Side of Fries: Serve with crispy sweet potato fries or regular fries for a complete meal.
• As a Picnic Lunch: These wraps are portable and make a great addition to any picnic basket.
• With Fresh Fruit: Pair with a side of fresh fruit like watermelon or berries for a balanced meal.
• On a Plate: Serve on a colorful plate with extra dressing on the side for dipping.
• With a Green Salad: Serve with a light green salad for added freshness.
• For a BBQ Party: Perfect for serving at a casual BBQ get-together.
• With Chips: Serve with tortilla chips or veggie chips for crunch.
• As a Light Lunch: A perfect option for a satisfying but not too heavy midday meal.
• With Pickles: Pair with a side of tangy pickles for an extra burst of flavor.
• For a Low-Carb Option: Serve wrapped in lettuce leaves instead of tortillas.

Additional Tips

• Grill the Chicken: For an extra smoky flavor, grill the chicken instead of pan-frying it.
• Use Rotisserie Chicken: For even quicker preparation, use store-bought rotisserie chicken.
• Add Avocado: Slice avocado into the wraps for extra creaminess and healthy fats.
• Customize the Veggies: Add or remove vegetables based on your preferences, such as adding bell peppers or corn.
• Make Ahead: Prepare the chicken and salad ahead of time and assemble the wraps when ready to serve.

Recipe Variations

• Spicy BBQ Chicken: Add a pinch of cayenne pepper or chili powder to the BBQ sauce for some heat.
• Vegan Version: Use a plant-based protein like tofu or tempeh instead of chicken for a vegan option.
• Cheesy Wraps: Add shredded cheese like cheddar or mozzarella for an extra creamy bite.
• Gluten-Free: Use gluten-free tortillas or lettuce wraps for a gluten-free version.
• Caribbean BBQ: Use a sweet and tangy Caribbean BBQ sauce for a tropical twist.
• Buffalo Chicken Salad Wraps: Substitute BBQ sauce with buffalo sauce for a spicy alternative.
• Caesar Dressing: Use Caesar dressing instead of ranch for a different flavor profile.
• Smoked Chicken: Use smoked chicken for a deeper, smokier flavor.
• Pulled Beef Wraps: Swap chicken for slow-cooked pulled beef for a different BBQ protein.

Special Equipment

• Skillet or Grill Pan: For cooking the chicken.
• Sharp Knife: For slicing the vegetables and chicken.
• Bowl: For mixing the dressing.
• Tongs: For shredding the chicken and tossing it in the BBQ sauce.
• Microwave or Skillet: To warm tortillas.

FAQ Section

1. Can I use frozen chicken?
   Yes, you can use frozen chicken breasts. Just ensure they’re fully thawed before cooking.
2. How long do these wraps last?
   The wraps are best eaten fresh, but the ingredients can be stored in the fridge for up to 2 days.
3. Can I use a different dressing?
   Yes, you can substitute the ranch dressing with your favorite dressing like blue cheese or honey mustard.
4. Can I prepare these wraps ahead of time?
   Yes, you can prepare the salad and BBQ chicken ahead of time and assemble the wraps when ready to serve.
5. Can I freeze the wraps?
   These wraps are not ideal for freezing, as the veggies may lose their crispness when thawed.
6. What can I use instead of tortillas?
   You can use lettuce wraps or pita bread for a different type of wrap.
7. Can I add beef bacon?
   Yes, crispy beef bacon adds a delicious crunch to the wraps.
8. What’s a good substitute for BBQ sauce?
   Use a tangy mustard sauce or teriyaki sauce for a different flavor profile.
9. How do I make the wraps spicier?
   Add sliced jalapeños or a dash of hot sauce to the wraps for heat.
10. Can I use a different protein?
    Yes, grilled shrimp, turkey, or even black beans can be used in place of chicken.

Conclusion

These BBQ Chicken Salad Wraps are a delicious and satisfying meal, combining the smoky flavors of grilled chicken with the freshness of crisp vegetables and tangy BBQ sauce. Wrapped up in a soft tortilla, this recipe is perfect for a quick lunch, dinner, or even as a fun and portable meal for picnics or gatherings.

The magic of this recipe is in the combination of smoky, tender chicken, crunchy veggies, and a creamy dressing. The BBQ sauce brings a sweet and tangy depth to the chicken, while the fresh lettuce, tomatoes, and red onions provide a crisp, refreshing contrast. Toss everything together with a bit of ranch or Greek yogurt dressing, and wrap it up in a tortilla for a perfect handheld meal.

I’d love to see your BBQ Chicken Salad Wraps creations! Share your photos on Instagram and tag me—I can’t wait to see your delicious wraps. Don’t forget to leave a comment and share any fun twists or toppings that made your wraps uniquely yours!