BBQ Grilled Chicken Wraps

BBQ Grilled Chicken Wraps are my go-to meal prep solution when I need something delicious that travels well and tastes amazing all week long. These wraps combine tender grilled chicken glazed with smoky BBQ sauce, crisp fresh vegetables, and creamy ranch dressing all wrapped up in soft flour tortillas. Perfect for meal prep, lunch boxes, picnics, or game day gatherings, these wraps stay fresh for days and take just 30 minutes of active time to prepare.

I’ll never forget testing these wraps for meal prep reliability. I made a batch on Sunday evening, and by Wednesday I was convinced they’d be soggy disasters. But when I unwrapped one for lunch, it was just as fresh and flavorful as day one. The secret is choosing vegetables that stay crisp and wrapping them tightly so everything stays in place. Now I make a double batch every week because my kids grab them for after-school snacks, my husband packs them for work, and I love having a healthy high protein lunch ready to go. These BBQ chicken wraps prove that meal prep doesn’t have to be boring.

What You’ll Need for These Grilled Chicken Wraps

Before you fire up the grill, let me share my ingredient tips that make these BBQ Grilled Chicken Wraps turn out perfect every time. I always use chicken breasts that are roughly the same thickness (about 1/2 inch after pounding) so they cook evenly, and while overnight marinating gives the best flavor, you can get away with 4 hours if you’re short on time.

• 1.5 pounds boneless, skinless chicken breasts (about 3 large breasts, pounded to 1/2-inch thickness)
• 1 cup BBQ sauce, divided (I prefer a smoky or honey BBQ sauce like Sweet Baby Ray’s)
• 1/2 cup ranch dressing (homemade or store-bought)
• 4 large flour tortillas (burrito-size, 10-12 inches, use thick ones that won’t tear)
• 2 cups shredded lettuce or mixed greens
• 1 cup diced tomatoes (Roma tomatoes work best as they’re less watery, optional for storage)
• 1/2 cup shredded cheddar or pepper jack cheese
• 1/2 cup thinly sliced red onion (optional)
• 1/2 cup diced bell peppers (any color)

Pro tip from my kitchen: I recommend using thick, high-quality flour tortillas that won’t tear when stuffed. The thin ones fall apart too easily. Also, if you’re meal prepping for more than 2 days, skip tomatoes and cucumbers since they release water. Stick with shredded lettuce, bell peppers, and shredded carrots that stay crisp all week.

How I Make the Best BBQ Chicken Wraps

I’ve made these wraps dozens of times, and these steps will give you juicy, flavorful chicken every time. The key is marinating for at least 4 hours (overnight is even better) and letting the chicken rest after grilling so the juices stay inside instead of running out when you slice it.

Step 1: Place chicken breasts between two pieces of plastic wrap and pound to even 1/2-inch thickness using a meat mallet. Transfer to a large zip-top bag or shallow dish. Pour in 1/2 cup of BBQ sauce, seal, and massage to coat all sides. Refrigerate at least 4 hours or overnight for best flavor penetration.

Step 2: Remove chicken from refrigerator 20 minutes before grilling to take the chill off. Preheat your grill or grill pan to medium-high heat (about 425°F). Test by holding your hand 6 inches above the grates – you should only be able to hold it there for 3-4 seconds. Lightly oil the grates to prevent sticking.

Step 3: Place marinated chicken on the hot grill. Cook for 6-7 minutes without moving to get those beautiful char marks. Flip once and cook another 6-7 minutes until the internal temperature reaches 165°F when checked with an instant-read thermometer in the thickest part. The chicken should feel firm when pressed and juices should run clear.

Step 4: During the last 2 minutes of cooking, brush the remaining 1/2 cup BBQ sauce over the chicken for a sticky, caramelized glaze. Watch carefully because sugar in BBQ sauce can burn quickly. Transfer chicken to a cutting board and tent loosely with foil. Let rest for 5-10 minutes – this step is crucial for keeping the chicken juicy.

Step 5: After resting, slice the chicken into thin strips about 1/4 inch thick, cutting against the grain (perpendicular to the muscle fibers). This makes each bite more tender.

Step 6: Lay out your flour tortillas on a clean work surface. Spread about 2 tablespoons of ranch dressing in the center of each tortilla in a horizontal line, leaving a 2-inch border on all sides for wrapping.

Step 7: Divide the sliced BBQ chicken evenly among the tortillas, placing it in a line down the center over the ranch. Top each with lettuce, tomatoes (if using), cheese, onions, and bell peppers. Keep total filling to about 1/2 cup per wrap to prevent overstuffing – too much filling makes wraps impossible to close and messy to eat.

Step 8: To wrap, fold the left and right sides of the tortilla toward the center over the filling. Then fold the bottom edge up and over the filling, tucking it under slightly. Continue rolling tightly away from you, keeping the sides tucked in as you roll. The wrap should be snug but not so tight that it tears. If meal prepping, wrap each one individually in parchment paper or foil and store seam-side down in the refrigerator. Slice in half diagonally before serving if desired.

Perfect Pairings for Your BBQ Chicken Wraps

These wraps are hearty enough to stand alone, but pairing them with the right sides takes your meal to the next level.

Sweet Potato Fries: The natural sweetness complements the smoky BBQ flavor perfectly, and they add satisfying crunch plus extra nutrients like vitamin A and fiber to your plate.

Coleslaw: A tangy, crunchy coleslaw balances the richness of the ranch dressing and adds refreshing texture that cuts through the BBQ sauce beautifully.

Tortilla Chips and Salsa: Keep it casual and easy with chips for scooping, plus the fresh salsa adds brightness and acidity that complements the smoky grilled chicken.

Corn on the Cob: Grilled or boiled corn is a classic summer pairing that works beautifully for BBQ chicken wraps at cookouts and picnics.

Fruit Salad: Fresh watermelon, berries, or citrus segments provide a light, refreshing contrast to the savory, protein-packed wraps and help balance the richness.

More Hearty Recipes to Enjoy with These Wraps

BBQ Grilled Chicken Wraps pair beautifully with comforting sides and complementary main dishes that round out your meal prep week. When planning your weekly menu, consider serving these wraps alongside warm Cajun Potato Soup for a satisfying lunch combination, or pair them with Crispy Roasted Cauliflower as a lighter vegetable side that adds texture contrast to the soft wraps.

For variety throughout the week, alternate these BBQ chicken wraps with other protein-packed favorites like Parmesan Crusted Chicken with Creamy Garlic Sauce or Chicken and Broccoli Bowls with Creamy Garlic Sauce. The grilled chicken from these wraps also works wonderfully repurposed in Green Chicken Enchilada Soup if you have leftovers, creating an entirely different meal with minimal extra effort.

Storing Your Meal Prep Wraps

I recommend wrapping each BBQ Grilled Chicken Wrap individually in parchment paper or foil, then storing them in an airtight container or zip-top bag in the refrigerator. They’ll stay fresh for up to 5 days when wrapped properly, which makes them perfect for Sunday meal prep. Always store them seam-side down so they hold their shape and don’t unroll.

When you’re ready to eat, you can enjoy these wraps cold straight from the fridge, or warm them in the microwave for 30-45 seconds if you prefer them warm. I personally love them cold because the vegetables stay crisp and refreshing, and the flavors have time to meld together. For the best texture, let refrigerated wraps sit at room temperature for 5 minutes before eating.

Pro tip from my experience: If you’re making these for the whole week, prep all your ingredients separately on Sunday and assemble wraps fresh each morning. This takes only 2 minutes per wrap and guarantees the crispest vegetables and freshest taste. However, fully assembled wraps still taste great on day 5 if you wrap them tightly and choose the right vegetables.

Your BBQ Chicken Wrap Questions Answered

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