High Protein BBQ Chicken Wrap

Name: High Protein BBQ Chicken Wrap
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 wraps
Ingredients: 2 cups cooked chicken, shredded; 1/2 cup BBQ sauce; 4 large whole wheat tortillas; 1 cup lettuce, shredded; 1/2 cup cherry tomatoes, halved; 1/4 cup red onion, thinly sliced; 1/2 cup Greek yogurt (for dressing); 1 tbsp lime juice; Salt and pepper to taste

Highlighted under: Simple Everyday Cooking

I love a good wrap, especially when it's packed with protein and bursting with flavor. This High Protein BBQ Chicken Wrap is not only satisfying but also super easy to make. The combination of tender barbecue chicken, crisp veggies, and creamy dressing is a game-changer for lunch or dinner. Plus, it’s a great way to use up leftovers! Trust me, once you try this wrap, you'll want it as a staple in your meal rotation.

Created by

Emily

Last updated on 2026-02-01T21:58:28.791Z

When I first created this High Protein BBQ Chicken Wrap, I wanted something filling that didn’t compromise on taste. After several tries, I figured out that marinating the chicken in BBQ sauce before grilling ensures it's juicy and flavor-packed. Pairing it with fresh greens and a drizzle of yogurt dressing adds that crunch and tang I love.

Besides being delicious, this wrap is incredibly versatile. You can customize it with your favorite veggies or swap in a different protein if you're feeling adventurous. I often use leftover grilled chicken, which saves me time and makes it even easier to whip up!

Why You'll Love This Recipe
Packed with protein to fuel your day
Zesty BBQ flavor that’s hard to resist
Quick and easy, perfect for busy weeknights

The Importance of Marinading Chicken

Marinating the shredded chicken in BBQ sauce is a crucial step that maximizes flavor absorption. While 10 minutes is the minimum time recommended for marinating, if you have more time, letting the chicken soak in the sauce for up to an hour will deepen the flavors significantly. As it marinates, the acids in the sauce help tenderize the meat, ensuring a juicy and satisfying wrap.

For an added twist, you could experiment with different types of BBQ sauce. A smoky variant could bring a barbecue pit flavor, while a sweet sauce could balance the tangy notes of the yogurt dressing. If you'd like to customize it further, a splash of apple cider vinegar or a pinch of cayenne pepper can add subtle complexity to the flavor.

Choosing the Right Tortilla

The type of tortilla you choose plays a key role in the overall satisfaction of your wrap. Whole wheat tortillas are a healthier option, providing more fiber and nutrients than regular white tortillas. If you're looking for gluten-free options, check for certified gluten-free wraps made from rice or corn, which can hold together well while still offering a delightful texture.

When working with tortillas, make sure to warm them slightly before assembling your wraps. This will make them more pliable and easier to roll without cracking. You can warm them on a skillet for about 30 seconds on each side or microwave them for 10-15 seconds wrapped in a damp paper towel.

Customizing Your Wrap

As you assemble your High Protein BBQ Chicken Wrap, consider adding additional toppings to enhance both flavor and texture. Slices of avocado or guacamole can give a creamy richness, while jalapeños or diced pickles could add a spicy kick. Feel free to mix and match based on your preferences; ingredients like bell peppers or cucumber can add a nice crunch as well.

If you're preparing these wraps for meal prep, consider storing the dressing separately until you're ready to eat. This will keep your wraps from becoming soggy and allow you to enjoy them fresh. Additionally, you can double the batch and freeze some of the BBQ chicken for a quick meal option later.

Ingredients

For the Wraps

2 cups cooked chicken, shredded
1/2 cup BBQ sauce
4 large whole wheat tortillas
1 cup lettuce, shredded
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/2 cup Greek yogurt (for dressing)
1 tbsp lime juice
Salt and pepper to taste

Instructions

Steps

Prepare the Chicken

In a mixing bowl, combine the shredded chicken and BBQ sauce. Make sure the chicken is well-coated and let it marinate for about 10 minutes to absorb the flavors.

Cook the Chicken

Heat a non-stick skillet over medium heat. Add the marinated chicken and cook for about 5-7 minutes, or until heated through.

Prepare the Dressing

In a small bowl, mix together Greek yogurt and lime juice. Season with salt and pepper to taste.

Assemble the Wraps

Lay out the tortillas and spread a generous amount of the yogurt dressing on each one. Top with the cooked BBQ chicken, lettuce, cherry tomatoes, and red onion.

Wrap it Up

Roll the tortillas tightly, tucking in the ends as you go. Slice in half and serve immediately.

Enjoy Your Meal!

Pro Tips

Feel free to add other veggies or swap the chicken for tofu for a plant-based option. You can also use store-bought BBQ sauce to save time.

Storage and Reheating

If you have leftover BBQ chicken, it can be stored in an airtight container in the refrigerator for up to four days. This can save you time on busy weekdays, allowing you to whip up a fresh wrap in just minutes. Whether you're enjoying it straight from the fridge or using it in another dish, this chicken is versatile enough to suit various meals.

When reheating the chicken, opt for a stovetop method to retain its moisture. Place it in a non-stick skillet over medium heat, adding a splash of water or extra BBQ sauce to prevent it from drying out. Heat for about 5 minutes, stirring occasionally, until warmed through.

Making it a Meal

To round out your meal, serve your High Protein BBQ Chicken Wrap with a side of baked sweet potato fries or a light salad. The slight sweetness of the sweet potatoes complements the tangy BBQ chicken perfectly, creating a hearty and satisfying dinner. Alternatively, you can serve with coleslaw for an extra crunch and to echo the flavors in the wrap.

If you find yourself short on time, consider using a rotisserie chicken instead of cooking your own. Simply shred the chicken and mix with BBQ sauce, saving you preparation and cooking time while still delivering wonderful flavor in your wraps.

Questions About Recipes

→ Can I make this wrap in advance?

Yes, you can prepare the chicken and veggies ahead of time. Just assemble the wraps right before serving to keep them fresh.

→ What can I substitute for BBQ sauce?

You can use any sauce you prefer, such as teriyaki sauce or a spicy sriracha sauce for a different flavor.

→ Is this recipe suitable for meal prep?

Absolutely! These wraps store well in the fridge for a couple of days. Just keep the dressing separate until you're ready to eat.

→ Can I freeze the wraps?

It's best not to freeze the assembled wraps, as the tortillas can become soggy. However, you can freeze the cooked chicken and assemble wraps later.