High Protein BBQ Chicken Wrap

Name: High Protein BBQ Chicken Wrap
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 wraps
Ingredients: 2 large whole wheat tortillas; 1 cup cooked chicken, shredded; 1/2 cup BBQ sauce; 1/2 cup lettuce, shredded; 1/2 cup bell pepper, sliced; 1/4 cup red onion, thinly sliced; 1/4 cup shredded cheese (optional)

Highlighted under: Healthy Lifestyle Dishes

I love making these High Protein BBQ Chicken Wraps because they are not only incredibly delicious but also packed with flavor and nutrients. With tender chicken, a zesty BBQ dressing, and crunchy veggies wrapped in a soft tortilla, they make for the perfect lunch or dinner option. I appreciate how easy they are to prepare, allowing me to meal prep for the week or whip up a quick meal after a long day. These wraps never disappoint and always leave me feeling satisfied and energized.

Created by

Anna

Last updated on 2026-02-02T17:30:28.349Z

When I first experimented with these High Protein BBQ Chicken Wraps, I was amazed at how simple yet satisfying they turned out. The key is to marinate the chicken in BBQ sauce before grilling, which infuses each bite with delightful flavor. I also love adding fresh veggies like lettuce and bell peppers for a crunchy texture that balances the dish perfectly.

One tip I discovered is to warm the tortillas just before wrapping. It makes them more pliable and prevents cracking, ensuring that each wrap is neat and ready for enjoying. Trust me, this will elevate your wrap game!

Why You'll Love This Recipe
Packed with protein to keep you full longer
Zesty BBQ flavor that tantalizes the taste buds
Quick and easy meal prep for busy days

Understanding the Ingredients

The choice of tortillas can greatly influence the texture and flavor of your High Protein BBQ Chicken Wrap. Whole wheat tortillas provide added fiber, making them a healthier choice compared to regular flour tortillas. If you are looking for a gluten-free option, try using corn tortillas or gluten-free wraps, which can also hold up well when filled.

Shredded chicken is central to this dish, and using cooked chicken, whether from a rotisserie or premeasured meal prep, ensures that you save time without compromising on flavor. Marinating the chicken in BBQ sauce enhances the overall taste and adds moisture; consider letting it soak for longer if you want an even bolder BBQ kick.

Assembly Techniques

When assembling your wraps, lay your filling in a line slightly off-center, closer to one edge of the tortilla. This technique makes it easier to roll securely, ensuring all ingredients stay wrapped inside. After adding the filling, if you want an extra crunch, consider adding fresh veggies like cucumbers or shredded carrots for variety.

Don’t skip the step of warming the tortillas; this not only makes them pliable but also enhances the overall mouthfeel of each bite. If you’re using a pan for heating, make sure it’s not too hot—medium-low is ideal to prevent the tortillas from becoming crisp and losing their ability to fold.

Serving Suggestions and Variations

These wraps are versatile! To elevate your wrap game, you can serve them with a side of sweet potato fries or a light salad for a balanced meal. If you want to spice things up, try adding diced jalapeños or a splash of hot sauce in the filling for an extra kick.

For a different flavor profile, consider substituting the BBQ sauce with a chipotle aioli or a honey mustard dressing. You can also switch out the protein entirely; shredded turkey or even tempeh can work well while still offering a protein-rich component.

Ingredients

For the Wraps

2 large whole wheat tortillas
1 cup cooked chicken, shredded
1/2 cup BBQ sauce
1/2 cup lettuce, shredded
1/2 cup bell pepper, sliced
1/4 cup red onion, thinly sliced
1/4 cup shredded cheese (optional)

Instructions

Marinate the Chicken

In a bowl, combine shredded chicken with BBQ sauce. Let it marinate for at least 10 minutes to absorb the flavors.

Prepare the Tortillas

While the chicken is marinating, warm the tortillas in a pan over low heat for about 1 minute on each side.

Assemble the Wraps

Lay the warmed tortillas flat. Evenly distribute the BBQ chicken, lettuce, bell pepper, red onion, and cheese (if using) onto each tortilla.

Wrap and Serve

Fold in the sides of the tortilla and roll it up tightly from the bottom. Slice in half and serve immediately.

Pro Tips

Feel free to customize your wraps with other vegetables or spicy sauces for an extra kick.

Meal Prepping and Storage

These wraps are excellent for meal prepping! Assemble the individual wraps, but don’t cut them in half until you’re ready to eat. This helps keep the fillings inside from getting soggy. Wrap each one tightly in foil or plastic wrap and store them in the refrigerator for up to 3 days. For longer storage, consider freezing the assembled wraps—just be aware that the texture will change slightly after thawing.

If you plan to freeze them, let the wraps cool completely before wrapping them tightly and placing them in a freezer-safe container. When ready to eat, simply remove them from the freezer and thaw overnight in the fridge, then heat them in a pan for a few minutes on each side until warmed through, about 4-5 minutes.

Common Troubleshooting Tips

If your wraps are falling apart when you try to serve them, you may have overloaded them with too many ingredients. Aim for a balanced filling that complements the tortilla without making it too difficult to wrap. If you have scraps of tortilla, you can cut them into strips and use them as decorative garnishes on the plate.

Another common issue is toughness in the wrap due to cold tortillas. Always ensure the tortillas are warmed before assembly; this will help keep them pliable. If they are still tough, consider investing in thicker, higher-quality tortillas, which can hold up better against moisture from the fillings.

Customization Ideas

Don’t hesitate to get creative with your wraps! Add different protein options to suit dietary preferences—from tofu to chickpeas—and adjust the flavors accordingly. Adding fresh herbs like cilantro or basil can brighten up the entire dish, giving it a fresh finishing touch that complements the BBQ's richness.

For those looking for an even healthier kick, consider adding roasted vegetables such as zucchini or squash. They can add depth to the flavor while boosting the nutritional value. Remember that experimentation is key, so feel free to mix and match ingredients to find your perfect combination!

Questions About Recipes

→ Can I use a different type of protein?

Absolutely! You can substitute the chicken with turkey, tofu, or even black beans for a vegetarian option.

→ How can I store leftovers?

Wrap any leftover wraps tightly in plastic wrap and store them in the refrigerator for up to 2 days.

→ Can I freeze these wraps?

Yes, you can freeze unwrapped ingredients separately. Just assemble the wraps fresh to maintain the texture.

→ What type of BBQ sauce works best?

Choose your favorite BBQ sauce; however, a smoky, sweet sauce tends to work particularly well with chicken.