Name: BBQ Grilled Chicken Wrap
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 pieces boneless skinless chicken breasts (uncooked); 1 tablespoon olive oil; 0.5 teaspoon paprika; 0.25 teaspoon onion powder; 0.5 teaspoon garlic powder; 1 teaspoon oregano; 0.125 teaspoon dried cayenne pepper; 2 pieces 10 inch large burrito sized whole wheat tortillas; 0.25 cup plain 0% Greek yogurt; 0.25 cup low sugar BBQ sauce; 2 cups coleslaw mix (I recommend using broccoli slaw); 0.25 cup cilantro; 1 piece green onion (finely sliced); 1 cup cheddar cheese (shredded (divided)); 1 cup romaine lettuce (chopped); 6 slices tomatoes

Introduction to BBQ Grilled Chicken Wrap

When it comes to a quick and nutritious lunch, nothing beats the deliciousness and ease of a BBQ Grilled Chicken Wrap. This dish is not only a crowd-pleaser but also can be customized to suit your palate. Imagine tender, juicy grilled chicken seasoned to perfection, nestled in a soft tortilla, complemented by fresh veggies and an indulgent BBQ sauce. Sounds tempting, right?

Why BBQ Grilled Chicken Wraps Are the Perfect Lunch Choice

Why should you consider incorporating BBQ Grilled Chicken Wraps into your regular lunch rotation? For starters, they tick all the right boxes for a balanced meal: protein, healthy fats, and fiber, plus a burst of flavors. With just 30 minutes of active prep and cook time, they're a lifesaver for busy young professionals. Moreover, they’re versatile!

Feel free to add your favorite toppings like avocado or swap out chicken for turkey bacon or chicken ham to mix things up. What makes them even better is that you can easily make these wraps ahead of time, making them perfect for meal prep. For more tips on how to create a balanced lunch, check out resources like the Harvard T.H. Chan School of Public Health.

So grab your ingredients and let’s dive into making a delicious BBQ Grilled Chicken Wrap that will keep your taste buds satisfied and your stomach happy!

Ingredients for BBQ Grilled Chicken Wrap

To create a delicious and satisfying BBQ Grilled Chicken Wrap, selecting the right ingredients is essential for explosion of flavors. Let’s dive into the key components you’ll need to whip up this tasty wrap!

Chicken Seasoning Ingredients

For perfectly seasoned chicken, gather:

2 boneless skinless chicken breasts (raw)
1 tablespoon olive oil (helps with grilling and adds richness)
½ teaspoon paprika (for a hint of smokiness)
¼ teaspoon onion powder (adds a savory depth)
½ teaspoon garlic powder (because everything's better with garlic!)
1 teaspoon oregano (herbal note)
⅛ teaspoon dried cayenne pepper (for a gentle kick)

These timeless spices will not only elevate your chicken but also ensure you enjoy each bite.

Wrap Ingredients

Next, let’s build the wrap. You’ll need:

2 large whole wheat tortillas (10-inch)
¼ cup plain 0% Greek yogurt (for creaminess)
¼ cup low-sugar BBQ sauce (adds sweetness and flavor)
2 cups coleslaw mix (I recommend broccoli slaw for extra crunch!)
¼ cup cilantro (freshness is key)
1 green onion, finely sliced (for a touch of zest)
1 cup cheddar cheese, shredded (to melt in with everything)
1 cup romaine lettuce, chopped (adds a refreshing crunch)
6 slices of tomatoes (juicy and ripe)

With these ingredients, you're on your way to crafting a delicious BBQ Grilled Chicken Wrap that is sure to impress! For those looking for more tasty wraps, check out other options like Mediterranean wraps or chicken Caesar wraps.

Step-by-Step Preparation of BBQ Grilled Chicken Wrap

Creating the ultimate BBQ Grilled Chicken Wrap is a rewarding experience that not only tantalizes your taste buds but also fits into your busy lifestyle. Let’s dive into the steps to prepare this delicious lunch option.

Prepping the Chicken

Start by prepping your chicken breasts. This step is crucial for ensuring even cooking. You want to flatten them to a uniform thickness—try using a meat mallet or a heavy pan for this! Once flattened, coat the chicken with about a tablespoon of olive oil and season with spices like paprika, garlic powder, onion powder, oregano, and a touch of cayenne pepper for a slight kick. Massage those spices into the chicken to ensure each bite is bursting with flavor.

Grilling the Chicken to Perfection

With your chicken seasoned, it’s time to grill! Preheat your grill or grill pan over medium-high heat. Place your seasoned chicken on the grill and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F. Don’t rush this step—let that smoky grill flavor work its magic! Once it’s cooked, allow the chicken to rest for about 5 minutes. This helps retain its juices, making each bite tender and succulent.

Mixing the Wrap Filling

While your chicken is resting, let’s prepare the filling for your BBQ Grilled Chicken Wrap. Chop your grilled chicken into bite-sized pieces and place it in a large bowl. Next, add ¼ cup of plain Greek yogurt and ¼ cup of your favorite low-sugar BBQ sauce. For texture, toss in 2 cups of coleslaw mix, ¼ cup of cilantro, and sliced green onion. Don’t forget to integrate half of your shredded cheddar cheese for that gooey goodness. Mix everything until well combined, ensuring every piece of chicken is coated in deliciousness.

Assembling the Wrap

Now comes the fun part—assembling your wrap! Take a large whole wheat tortilla and lay down a bed of chopped romaine lettuce in the center. Spoon half of your BBQ chicken mixture onto the lettuce, then place three slices of tomato on top. Sprinkle the remaining cheddar cheese to create that perfect melty finish.

Slicing and Enjoying

Wrapping your tortilla snugly is key! Fold in the sides, then bring the bottom flap up and roll it tightly, pressing gently as you go. Once wrapped, slice it in half to reveal the colorful ingredients inside. Grab your favorite sides—perhaps some fresh fruit or veggie sticks—and you’re all set for a delightful lunch that not only satisfies your hunger but also healthily delights your palate.

For an extra boost, consider pairing this wrap with a large glass of lemon water or iced tea to quench your thirst and refresh your senses. Enjoy every bite of your BBQ Grilled Chicken Wrap!

If you want to dive deeper into grilling techniques or learn more about nutritious options for your next meal, check out Cooking Light or Eat Right for fantastic resources and inspiration!

Variations on BBQ Grilled Chicken Wrap

BBQ Grilled Chicken & Avocado Wrap

Elevate your BBQ Grilled Chicken Wrap by adding creamy avocado. Simply slice ripe avocado and layer it with your chicken and salad mix. The avocado not only enhances the flavor but also adds healthy fats and nutrients. You might even consider a squeeze of lime juice for an extra zing!

BBQ Grilled Chicken & Hummus Wrap

For a Mediterranean twist, try spreading a generous layer of hummus on your tortilla before adding the grilled chicken and veggies. The hummus provides a delightful creaminess and is a fantastic source of protein and fiber. Experiment with different hummus flavors—such as roasted red pepper or garlic—to personalize your wrap.

These variations make it easy to keep lunchtime exciting, so give them a shot and find your favorite!

Cooking Tips and Notes for BBQ Grilled Chicken Wrap

Tips for Grilling Chicken

When grilling your chicken for the BBQ Grilled Chicken Wrap, ensure your grill is preheated to medium-high heat for that perfect sear. Flattening the chicken breasts to an even thickness helps them cook uniformly, reducing the risk of tough edges. Season using olive oil and your favorite spices for extra flavor; consider using a meat thermometer to ensure your chicken reaches an internal temperature of 165°F.

Notes on Wrap Assembly

Assembling your wraps can be fun! Start with a layer of crisp romaine lettuce to keep the wrap fresh. Aim to distribute the filling evenly so every bite is packed with flavor. Don’t forget to roll tightly—this prevents your ingredients from spilling out while you enjoy your meal. If you want a twist, try using flavored tortillas for an extra pop, or add a squeeze of fresh lime for zing!

Serving Suggestions for BBQ Grilled Chicken Wrap

When serving your BBQ Grilled Chicken Wrap, consider complementing it with delightful sides to enhance the meal experience.

Pairing the Wrap with Sides

Sweet Potato Fries: These are a perfect match, offering a crispy texture and a touch of sweetness.
Fresh Fruit Salad: A refreshing option that brightens your plate with seasonal flavors.
Grilled Veggies: Simple, yet delicious. Bell peppers and zucchini add a smoky flavor that harmonizes with the chicken.

Ideal Sauces and Salsas for Dipping

Dipping sauces can elevate your BBQ Grilled Chicken Wrap to new heights:

Ranch Dressing: Creamy and herby, it pairs beautifully with the wrap's flavors.
Pineapple Salsa: The sweetness of pineapple adds a tropical kick, perfectly balancing the savory chicken.
Guacamole: Avocado-based dips are always a hit — rich and deliciously creamy!

Feel free to mix and match these suggestions to create a personalized meal!

Time Breakdown for BBQ Grilled Chicken Wrap

Preparation Time

Get your kitchen ready in just 10 minutes! This quick prep involves seasoning the chicken and chopping any veggies, setting you up for success.

Cooking Time

The real magic happens in 20 minutes on the grill. You’ll enjoy the delightful sounds of sizzling chicken while the aromas fill the air.

Total Time

In just 30 minutes, you’ll go from ingredients to table-ready BBQ Grilled Chicken Wraps! Perfect for a busy lunch or a leisurely meal at home.

Looking to fine-tune your timing? Check out cooking tips that can enhance your grilling game!

Nutritional Facts for BBQ Grilled Chicken Wrap

Understanding the nutritional profile of your BBQ Grilled Chicken Wrap can help you make informed choices while indulging in its delicious flavors. Here’s a quick glance at the key nutritional facts for each wrap:

Calories

Each wrap contains 677 calories, making it a satisfying meal that packs a punch, perfect for a mid-day refuel.

Protein

With 46 grams of protein, this wrap is an excellent source of lean protein. The grilled chicken breast plays a significant role, supporting muscle growth and repair.

Sodium

Keep an eye on the salt—each wrap has 1186 mg of sodium. While it gives flavor, consider balancing it with low-sodium options if you're watching your intake.

For more insights on maintaining a balanced diet, check out the USDA's dietary guidelines. Manage your meals thoughtfully, and don’t forget to enjoy the process!

FAQ About BBQ Grilled Chicken Wrap

Can I make the BBQ grilled chicken in advance?

Absolutely! You can prepare the BBQ grilled chicken ahead of time, which makes meal prep a breeze. Simply cook the chicken, let it cool, and store it in an airtight container in the refrigerator for up to 3 days. This way, you're always ready for a quick lunch or dinner!

Are there any vegetarian substitutions for this wrap?

Definitely! If you’re looking to go meatless, try using grilled tofu, chickpeas, or even tempeh as a protein substitute. For a delightful twist, consider incorporating roasted vegetables like bell peppers and zucchini. This keeps the flavors vibrant and satisfying while catering to vegetarian diets.

How can I store leftovers of the BBQ grilled chicken wrap?

To keep your BBQ grilled chicken wrap fresh, it's best to store it in individual portions wrapped tightly in foil or placed in airtight containers. Refrigerate for up to 2 days. When you’re ready to enjoy it again, just reheat it in a pan or microwave for a delightful lunch!

For further tips on meal prep and safe food storage, check out FoodSafety.gov.

Conclusion on BBQ Grilled Chicken Wrap

The BBQ Grilled Chicken Wrap is a delightful blend of flavors and textures that will satisfy your lunch cravings. With its juicy grilled chicken, fresh veggies, and creamy yogurt, this wrap is not only quick to prepare but also perfect for meal prep. Enjoy this nutritious choice any day of the week!

For more delicious recipes, check out Nourished by Nic.