BBQ Chicken Wrap Recipe

I’ve always been a fan of quick, flavorful meals that don’t skimp on taste, and these BBQ chicken wraps have become a staple in my kitchen. There’s just something about the smoky, tangy BBQ sauce mixed with tender chicken and crisp veggies, all wrapped up in a soft tortilla, that feels like a warm hug on a busy day. 

I first threw these together on a whim when I had some leftover grilled chicken and a bottle of my favorite BBQ sauce staring at me from the fridge. Now, they’re my go-to for lunches, dinners, or even a quick snack when I’m craving something hearty but not too heavy. 

This recipe is all about simplicity and bold flavors, with a little room for customization to make it your own. Let’s dive into why this dish is bound to become a favorite in your home too.

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BBQ Chicken Wrap Recipe that’s Quick and Healthy

Why You'll Love This BBQ Chicken Wrap Recipe

These BBQ chicken wraps are the kind of meal that checks all the boxes: quick to make, packed with flavor, and endlessly versatile. Whether you’re feeding a crowd or just whipping up a solo lunch, they come together in under 30 minutes with ingredients you probably already have. 

The smoky sweetness of the BBQ sauce pairs perfectly with the crunch of fresh veggies, and the wraps are portable, making them ideal for picnics, work lunches, or a cozy night in. Plus, you can tweak them to suit your taste—swap in different proteins, add some spice, or keep it mild.

  • Quick and Easy: Ready in under 30 minutes, perfect for busy weeknights.
  • Customizable: Adjust the ingredients to fit your preferences or dietary needs.
  • Family-Friendly: Kids and adults alike love the familiar BBQ flavor.
  • Portable: Great for lunches on the go or meal prep.
  • Budget-Friendly: Uses simple, affordable ingredients.

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Ingredients For BBQ Chicken Wrap

Here’s everything you need to make these delicious BBQ chicken wraps. Feel free to use your favorite brand of BBQ sauce to make it your own.

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Kitchen Equipment Needed

You don’t need anything fancy to whip up these wraps. Here’s the basic gear to get the job done.

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BBQ Chicken Wrap Recipe with Smoky Flavor

Step-by-Step Instructions

Let’s walk through how to make these BBQ chicken wraps. I’ve broken it down into detailed steps so even if you’re new to cooking, you’ll nail it.

1. Prepare the Chicken

Start by patting the chicken breasts dry with paper towels to remove excess moisture—this helps them cook evenly and get a nice sear. 

Season both sides with a pinch of salt and pepper. If you want extra flavor, you can add a sprinkle of paprika or garlic powder, but keep it simple so the BBQ sauce shines.

2. Cook the Chicken

Heat 1 tbsp of olive oil in a grill pan or skillet over medium-high heat. Once the oil is shimmering, add the chicken breasts. Cook for 5-6 minutes per side, or until the internal temperature reaches 165°F (74°C) using a meat thermometer. 

The chicken should have a nice golden crust. If you’re using a grill pan, you’ll get those gorgeous grill marks that make the wraps feel extra special. 

Once cooked, transfer the chicken to a cutting board and let it rest for 5 minutes to keep it juicy.

3. Shred or Slice the Chicken

Using a chef’s knife, slice the chicken into thin strips or shred it with two forks for a more pulled-chicken vibe. 

Place the chicken in a mixing bowl and toss it with 1/2 cup of BBQ sauce until evenly coated. If you like a saucier wrap, add an extra tablespoon or two, but don’t overdo it or the wraps will get soggy.

4. Prepare the Veggies

While the chicken rests, prep your veggies. Wash and dry the lettuce, then shred it into bite-sized pieces. Dice the tomatoes into small cubes, and thinly slice the red onion for a bit of crunch and bite. 

I like to soak the red onion slices in cold water for 10 minutes to mellow out their sharpness, but that’s optional.

5. Warm the Tortillas

To make the flour tortillas soft and pliable, warm them up. You can do this by placing them in a skillet over medium heat for 15-20 seconds per side, or wrap them in a damp paper towel and microwave for 20-30 seconds. 

Warm tortillas are easier to fold and won’t crack when you roll them.

6. Assemble the Wraps

Lay a tortilla flat on a clean surface. Spread 1 tablespoon of ranch dressing down the center, leaving a 1-inch (2.5cm) border on the sides. 

Add a handful of shredded lettuce, followed by a portion of the BBQ chicken, a sprinkle of shredded cheddar cheese, some diced tomatoes, and a few slices of red onion. 

Don’t overfill, or it’ll be tough to wrap.

7. Roll the Wraps

To roll, fold the bottom of the tortilla up over the filling, then fold in the sides. Roll tightly from the bottom up, tucking in the filling as you go. 

If you’re struggling, think of it like rolling a burrito—keep it snug. Place the wrap seam-side down to hold it together. Repeat for the remaining tortillas.

8. Optional Grilling

For an extra touch, you can grill the wraps to make them crispy. Heat a grill pan over medium heat and place the wraps seam-side down. 

Cook for 1-2 minutes per side until golden and slightly crispy. This step adds a nice texture but is totally optional if you’re in a rush.

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Tips for Success

To make sure your BBQ chicken wraps turn out perfectly every time, here are some pointers I’ve picked up from making these over and over.

  • Use room-temperature tortillas to prevent tearing.
  • Don’t overcook the chicken; check the internal temperature to keep it juicy.
  • Taste your BBQ sauce before using it—some are sweeter or smokier than others.
  • Prep veggies ahead of time for faster assembly.
  • If meal prepping, store the components separately to avoid soggy wraps.

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BBQ Chicken Wrap Recipe for Summer Cookouts

Serving Suggestions

These BBQ chicken wraps are versatile and pair well with a variety of sides to make a complete meal. They’re great on their own for a quick lunch, but you can elevate them with some thoughtful sides for a heartier spread.

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Variations to Try

One of the best things about these wraps is how easy they are to customize. Here are some ideas to switch things up based on what you’re craving or have on hand.

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Storage and Reheating

These wraps are great for meal prep, but you’ll want to store them properly to keep them fresh. 

Assemble the wraps without the ranch dressing and store them in an airtight container in the fridge for up to 3 days. 

For longer storage, keep the components (chicken, veggies, tortillas) separate and assemble just before eating to avoid sogginess. 

To reheat, wrap in foil and warm in a 350°F (175°C) oven for 10-12 minutes, or microwave for 1-2 minutes, though the tortilla may soften. 

If you’re taking them on the go, wrap tightly in parchment paper to keep them secure.

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Nutritional Facts

Here’s a rough breakdown of the nutritional content per wrap (based on 4 servings):

  • Calories: 450 kcal
  • Protein: 30g
  • Fat: 15g
  • Carbohydrates: 50g
  • Fiber: 3g
  • Sugar: 12g
  • Sodium: 900mg

Note: Nutritional values vary based on specific brands and ingredient substitutions.

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Health Benefits of Key Ingredients

These BBQ chicken wraps aren’t just delicious—they pack some nutritional perks too. The combination of lean protein, fresh vegetables, and whole grains (if you choose whole wheat tortillas) makes this a balanced meal that keeps you energized.

  • Chicken Breast: A lean source of protein that supports muscle growth and keeps you full.
  • Lettuce: Low in calories and high in water content, great for hydration and digestion.
  • Tomatoes: Rich in antioxidants like lycopene, which supports heart health.
  • Red Onion: Contains quercetin, an anti-inflammatory compound.
  • Cheddar Cheese: Provides calcium and protein, though use in moderation for lower fat content.

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FAQs

1. Can I use store-bought rotisserie chicken?

Absolutely! Shredded rotisserie chicken is a great time-saver. Just toss it with the BBQ sauce and proceed with assembly. It’s perfect for using leftovers, like in our Leftover Smoked Chicken Recipes.

2. How can I make these wraps gluten-free?

Swap the flour tortillas for gluten-free tortillas or use large lettuce leaves as a wrap. Double-check that your BBQ sauce is gluten-free, as some brands may contain hidden gluten.

3. Can I make these wraps vegetarian?

Yes! Replace the chicken with grilled tofu or portobello mushrooms. Both soak up BBQ sauce beautifully and add a hearty texture.

4. How do I keep the wraps from getting soggy?

Avoid sogginess by storing the components separately until you’re ready to eat. Add the ranch dressing just before serving, and don’t overdo the BBQ sauce.

5. Can I freeze these wraps?

You can freeze the BBQ chicken mixture in an airtight container for up to 2 months. Thaw in the fridge overnight, then assemble with fresh veggies and tortillas for best results.

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Final Thoughts

These BBQ chicken wraps have become a regular in my meal rotation because they’re so easy to make and always hit the spot. The combination of smoky BBQ chicken, crisp veggies, and creamy ranch dressing wrapped in a soft tortilla is hard to beat, especially when you’re short on time but still want something satisfying. 

I love how versatile they are—whether you’re adding a spicy kick or keeping it mild for the kids, they always turn out delicious. Try them out for your next lunch or dinner, and I bet they’ll become a favorite in your house too. Let me know in the comments how you customize yours!

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BBQ Chicken Wrap Recipe