Name: BBQ Grilled Chicken Wrap
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 breasts boneless skinless chicken (uncooked); 1 tablespoon olive oil; ½ teaspoon paprika; ¼ teaspoon onion powder; ½ teaspoon garlic powder; 1 teaspoon oregano; ⅛ teaspoon dried cayenne pepper; 2 10 inch whole wheat tortillas (large burrito sized); ¼ cup plain 0% Greek yogurt; ¼ cup low sugar BBQ sauce; 2 cups coleslaw mix (I recommend using broccoli slaw); ¼ 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

Why choose a BBQ Grilled Chicken Wrap for lunch?

Are you tired of the same old sandwiches for lunch? The BBQ Grilled Chicken Wrap could be your new favorite option! This wrap combines the smoky flavors of grilled chicken with a medley of fresh vegetables, making it a delightful choice that’s both satisfying and nutritious.

What sets this wrap apart is its versatility. Whether you're at home or packing lunch for the office, the ingredients are easy to prepare and can be made ahead of time. Plus, with whole wheat tortillas, you're adding a healthier twist to your meal.

Studies show that lunch should be balanced to maintain energy levels throughout the day. A wrap filled with lean protein, fresh veggies, and a zingy BBQ sauce can do just that. Moreover, grilling your chicken not only enhances its flavor but also reduces the need for excess oil, making it a healthier cooking method. If you're looking for a quick, fulfilling meal that doesn’t compromise on taste, give the BBQ Grilled Chicken Wrap a try. It’s not just food—it’s a delicious experience, perfect for any day of the week!

For more tips on nutrition and healthy eating, check out ChooseMyPlate.gov for insights on balanced meals.

Ingredients for BBQ Grilled Chicken Wrap

Creating a delicious BBQ Grilled Chicken Wrap involves a simple blend of ingredients that come together for a satisfying meal. Here’s what you need:

For the Chicken

2 boneless skinless chicken breasts (uncooked): The star of our wrap, chicken provides lean protein to fuel your day.
1 tablespoon olive oil: Essential for marinating the chicken, enhancing flavor and keeping it moist.
½ teaspoon paprika: Adds a smoky depth to the chicken, with vibrant color.
¼ teaspoon onion powder: A gentle hint of sweetness and aroma.
½ teaspoon garlic powder: A classic flavor booster that makes everything better.
1 teaspoon oregano: Brings a fresh, herby taste that pairs perfectly with BBQ.
⅛ teaspoon dried cayenne pepper: For those who enjoy a little kick!

For the Wraps

2 large whole-wheat tortillas: A healthier alternative to traditional wraps.
¼ cup plain 0% Greek yogurt: Creamy and rich, serving as a delicious and healthy substitute for mayo.
¼ cup low sugar BBQ sauce: Adds the signature sweet and tangy flavor.
2 cups coleslaw mix: I suggest broccoli slaw for a crunch that's hard to beat.
¼ cup fresh cilantro: Adds brightness and a burst of flavor.
1 green onion, finely sliced: For a fresh crunch.
1 cup shredded cheddar cheese: Cheese lovers will appreciate making this wrap even cheesier.
1 cup chopped romaine lettuce: Freshness and crunch you can't resist.
6 slices of tomatoes: Juicy and refreshing to balance the other flavors.

With these ingredients, you’re halfway to enjoying a fantastic wrap! For a delightful twist, consider adding sliced bell peppers or olives to your mixture. Check out this article for more creative options on building the perfect wrap! Happy cooking!

Preparing BBQ Grilled Chicken Wrap

Are you craving something tasty yet quick for lunch? Look no further than the BBQ Grilled Chicken Wrap! This dish combines juicy grilled chicken with vibrant veggies, all wrapped snugly in a tortilla. Let’s break down the simple steps to creating this delightful meal.

Step 1: Prepare the chicken

The foundation of our wrap is, of course, the chicken! Begin by taking two boneless, skinless chicken breasts. To ensure they cook evenly, lightly flatten them. Next, it’s time to add flavor. Coat your chicken in a tablespoon of olive oil and season it with a blend of spices: paprika, onion powder, garlic powder, oregano, and a pinch of cayenne for a kick. These spices not only bring flavor but also help create that beautiful grilled color we all love.

Once seasoned, let the chicken marinate for a few minutes. If you have time, aim for around 30 minutes; it’ll enhance the flavors!

Step 2: Grill the chicken to perfection

Preheat your grill or grill pan to a medium-high temperature. The goal is to have the chicken cook through while retaining moisture. Place your seasoned chicken on the grill and let it cook for about 5-7 minutes per side, or until the internal temperature hits 165°F. This is crucial—nobody wants dried-out chicken! Once done, remove it from the grill and let it rest for about 5 minutes. This resting period allows the juices to redistribute, making every bite succulent.

Step 3: Mix the wrap filling

While the chicken is resting, it's time to whip up the filling! In a large bowl, combine your sliced grilled chicken, plain Greek yogurt, and low-sugar BBQ sauce. Toss in the coleslaw mix (I recommend broccoli slaw for extra crunch), cilantro, green onion, and half of the cheddar cheese. Mix it all together until well blended. Not only does this mixture pack in flavor, but it also adds great texture to your wrap.

Step 4: Assemble the wraps

Now comes the fun part—assembly! Spread a layer of chopped romaine lettuce on the center of each tortilla. Then, divide your delicious filling between the two wraps and top with a few slices of fresh tomatoes. Don’t forget to sprinkle the remaining cheddar cheese on top for that cheesy goodness.

To wrap it up, fold the sides of the tortilla inwards, bring the bottom flap up, and roll tightly. Slicing them in half before serving makes them easy to eat!

Step 5: Enjoy your delicious creation

Congratulations! You’ve successfully crafted a BBQ Grilled Chicken Wrap. Enjoy it right away or pack it for lunch; it’s just as delicious the next day. Pair it with your favorite side, maybe some sweet potato fries or a crunchy salad.

This wrap is not just about great taste; it’s also a fantastic conversation starter—perfect for lunch with friends or a quick meal during a busy workday! If you're looking for more inspiration, check out this great resource on healthy wraps. Happy cooking!

Variations on BBQ Grilled Chicken Wrap

Spicy BBQ Chicken Wrap Option

If you crave a kick, try a spicy BBQ chicken wrap! Simply add more cayenne pepper or a splash of your favorite hot sauce to the marinade. For an extra layer of flavor, toss in sliced jalapeños and a sprinkle of pepper jack cheese before rolling up your wrap. The heat balances beautifully with the coolness of the Greek yogurt, creating a delightful contrast. This version is perfect for those who like their food with a bit of a bite!

Vegetarian BBQ Wrap Alternative

Looking for a meatless option? Substitute the chicken with grilled veggies like bell peppers, zucchini, and mushrooms for a vegetarian BBQ wrap alternative. Marinate the veggies in BBQ sauce and grill until tender. You can even add chickpeas for extra protein. The rich flavors and textures will satisfy your cravings while still enjoying the essence of a classic BBQ wrap! Don’t forget to top it with your favorite cheese and fresh herbs for an irresistible touch.

Cooking notes for BBQ Grilled Chicken Wrap

When making the BBQ Grilled Chicken Wrap, simplicity and freshness are key. To get the most flavor from your chicken, marinate it in the spice mix for at least 30 minutes, or even overnight if you plan ahead. Use a reliable meat thermometer; chicken should reach an internal temperature of 165°F for perfect juiciness.

For the best texture, opt for whole wheat tortillas that are large enough to hold your fillings without tearing. Feel free to mix up the filling by adding colorful veggies like bell peppers or even using leftover grilled vegetables for an added twist. Want to go extra creamy? Swap in avocado for a delightful touch.

For more tips on grilling chicken, check out this guide from the USDA. And remember, leftovers make for a great quick lunch the next day! Enjoy your wrap-making adventure!

Serving Suggestions for BBQ Grilled Chicken Wrap

When it comes to enjoying your BBQ Grilled Chicken Wrap, think about complementing it with some vibrant sides and beverages. Here are a few ideas to elevate your meal:

Fresh Fruit Salad: Pair your wrap with a colorful medley of seasonal fruits like watermelon, berries, or pineapple for a refreshing touch.
Veggie Sticks with Hummus: Crunchy carrots, bell peppers, and cucumbers dipped in hummus add a nutritious crunch.
Chips or Fries: For a bit of indulgence, consider tortilla chips or sweet potato fries seasoned lightly.

To drink, try pairing with a sparkling water or homemade iced tea infused with lemon or mint for a delightful twist. These simple additions will not only balance the meal but also make it more satisfying. Enjoy your delicious wraps with friends for a perfect summer vibe!

Tips for Making Perfect BBQ Grilled Chicken Wrap

Creating the ultimate BBQ Grilled Chicken Wrap is all about balance and flavor. Here are some friendly tips to elevate your wrap game:

Perfectly Cooked Chicken: Ensure your chicken is grilled until it reaches an internal temperature of 165°F. This not only guarantees safety but also keeps it juicy. Use a meat thermometer for accuracy.
Season Generously: Don't hold back on spices; they are the heart of flavor in the chicken. A good marinade or sprinkle can make a world of difference.
Fresh Ingredients: Opt for fresh veggies and herbs like cilantro and romaine lettuce for added crunch and vibrancy. These elevate the overall taste and nutrition.
Wrap 'Em Right: When assembling, make sure to layer your ingredients evenly. This helps with flavor distribution and makes the wrap easier to handle.

With these tips, your BBQ Grilled Chicken Wrap will impress every time! For additional insights on balanced meals, check out this nutrition guide.

Time Details for BBQ Grilled Chicken Wrap

When you're craving something quick yet satisfying, this BBQ Grilled Chicken Wrap hits the spot! Here’s a quick breakdown of the time you’ll need:

Preparation Time
In just 10 minutes, you can prep your ingredients and get everything organized. Quick chops and simple measurements make this step really efficient.

Cooking Time
Give yourself about 20 minutes to grill the chicken to juicy perfection and assemble your wraps with flavor-packed ingredients that will tantalize your taste buds.

Total Time
In just 30 minutes, you'll go from kitchen to table with two scrumptious wraps ready to enjoy. Perfect for a leisurely lunch or a bustling weeknight dinner!

For more tips on meal prep and easy weeknight recipes, check out resources like EatingWell and Food Network.

Nutritional Information for BBQ Grilled Chicken Wrap

When craving a satisfying lunch, the BBQ Grilled Chicken Wrap offers a balanced blend of flavor and nutrition. Here's a quick look at its nutritional profile:

Calories

Expect around 450 calories per wrap, making it a hearty choice without being overly indulgent.

Protein

Enjoy a protein boost with 35 grams in each wrap, ideal for keeping you full and energized throughout the day.

Sodium

With approximately 700 mg of sodium, it's a flavorful option that still fits well within most dietary needs.

For more nutritional insights, consider checking out resources like NutritionData or the USDA FoodData Central for a deeper understanding of your meal choices. Enjoy wrapping up your lunch with delicious nutrition!

FAQs about BBQ Grilled Chicken Wrap

Can I make the BBQ grilled chicken wraps in advance?

Absolutely! You can prepare your BBQ Grilled Chicken Wraps a day ahead for a hassle-free lunch. Simply assemble the wraps without adding the lettuce and tomatoes to prevent sogginess. Wrap them tightly in plastic wrap or foil and store them in the fridge. When you're ready to eat, add the fresh ingredients before enjoying!

What can I substitute for Greek yogurt in the wrap?

If Greek yogurt isn’t your thing or you need a dairy-free option, you can easily substitute it with avocado or hummus for a creamy texture. For a tangy flavor, try using dairy-free sour cream or a plant-based yogurt. These alternatives will still keep your wrap delightful!

How do I keep my wraps from getting soggy?

To keep your BBQ Grilled Chicken Wraps crisp, layer your ingredients wisely. Start with a protective layer such as romaine lettuce before adding the chicken mixture, which helps create a barrier. Additionally, you might want to use tortillas that are slightly warm when wrapping them, as this makes them more pliable and less prone to tearing. For more tips on preventing sogginess, check out this helpful article.

Conclusion on BBQ Grilled Chicken Wrap

The BBQ Grilled Chicken Wrap is not just a meal; it's an experience bursting with flavor! Easy to prepare and perfect for a quick lunch, this recipe balances hearty ingredients with a fresh twist. Enjoy it today, and invite friends over for a taste of your cooking skills!