Print

BBQ Grilled Chicken Wraps

BBQ Grilled Chicken Wraps cut in half showing grilled chicken strips with BBQ sauce, fresh vegetables, and ranch dressing wrapped in flour tortilla
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Portable, flavorful wraps with tender grilled chicken glazed in BBQ sauce, fresh vegetables, and ranch dressing. Perfect for meal prep and stays fresh all week.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts (about 3 large breasts, pounded to 1/2-inch thickness)
  • 1 cup BBQ sauce, divided (smoky or honey BBQ sauce recommended)
  • 1/2 cup ranch dressing (homemade or store-bought)
  • 4 large flour tortillas (burrito-size, 10–12 inches)
  • 2 cups shredded lettuce or mixed greens
  • 1 cup diced tomatoes (Roma tomatoes work best, optional for long 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)

Instructions

  1. Place chicken breasts between plastic wrap and pound to even 1/2-inch thickness. Transfer to zip-top bag, add 1/2 cup BBQ sauce, and massage to coat. Refrigerate at least 4 hours or overnight.
  2. Remove chicken from refrigerator 20 minutes before grilling. Preheat grill or grill pan to medium-high heat (425°F). Lightly oil the grates.
  3. Place marinated chicken on hot grill. Cook 6-7 minutes without moving for char marks. Flip and cook another 6-7 minutes until internal temperature reaches 165°F.
  4. During last 2 minutes of cooking, brush remaining 1/2 cup BBQ sauce over chicken. Transfer to cutting board, tent with foil, and rest 5-10 minutes.
  5. After resting, slice chicken into thin strips about 1/4 inch thick, cutting against the grain.
  6. Lay out tortillas on clean surface. Spread 2 tablespoons ranch dressing in center of each, leaving 2-inch border.
  7. Divide sliced BBQ chicken evenly among tortillas. Top each with lettuce, tomatoes (if using), cheese, onions, and bell peppers. Keep total filling to about 1/2 cup per wrap.
  8. Fold left and right sides toward center. Fold bottom up and over filling, then roll tightly away from you. Wrap individually in parchment paper for meal prep. Store seam-side down. Slice in half diagonally before serving if desired.

Notes

  • Use thick, high-quality flour tortillas that won’t tear when stuffed. Thin tortillas fall apart easily.
  • Marinate at least 4 hours minimum, overnight for best flavor penetration.
  • For meal prep longer than 2 days, skip tomatoes and cucumbers. Use lettuce, peppers, and carrots that stay crisp.
  • Don’t add too much ranch or BBQ sauce or wraps will get soggy. Light, even layer provides flavor without mess.
  • For crispest vegetables, prep ingredients separately and assemble wraps fresh each morning (takes only 2 minutes per wrap).
  • Freeze cooked chicken strips separately for up to 3 months instead of freezing assembled wraps.

Nutrition

Find it online: https://www.benefitiany.com/bbq-grilled-chicken-wraps/