BBQ Grilled Chicken Wrap That Saved My Summer Lunch Routine

Why You’ll Love This Recipe

I love how this wrap combines smoky grilled chicken with crisp vegetables and creamy ranch in one satisfying bite. It keeps me full for hours without that mid-afternoon crash.

I also appreciate how easy it is to prepare ahead of time. With a little marinating and quick grilling, I have lunches ready for the entire week.

Most importantly, I enjoy how customizable it is. I can swap vegetables, adjust the sauce, or spice up the BBQ flavor depending on my mood.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

2 large chicken breasts
1/2 cup BBQ sauce (plus extra for brushing)
1 tablespoon olive oil
1 teaspoon garlic powder
1/2 teaspoon smoked paprika
salt and pepper to taste
4 large flour tortillas
1 cup romaine lettuce, shredded
1/2 cup cherry tomatoes, halved
1/2 cup shredded cheddar or Colby Jack cheese
1/4 cup red onion, thinly sliced
1/2 cup ranch dressing

Directions

1. I start by marinating the chicken. In a bowl, I combine BBQ sauce, olive oil, garlic powder, smoked paprika, salt, and pepper. I coat the chicken well and let it marinate for at least 2 hours, preferably overnight.

2. I preheat my grill or grill pan over medium heat. I cook the chicken for about 5–6 minutes per side, brushing with a little extra BBQ sauce, until it reaches an internal temperature of 165°F (74°C).

3. I let the chicken rest for 5 minutes before slicing it into thin strips.

4. I warm the flour tortillas slightly so they’re easier to fold.

5. I layer lettuce, tomatoes, cheese, and red onion down the center of each tortilla. I add sliced BBQ chicken on top and drizzle with ranch dressing.

6. I fold in the sides and roll tightly into a wrap. I slice in half if serving immediately, or wrap tightly in foil for meal prep.

Servings and Timing

Servings: 4 wraps

Prep time: 15 minutes (plus marinating time)
Cook time: 10–12 minutes
Total time: About 30 minutes (not including marinating)

Variations

I sometimes add crispy bacon for extra smoky flavor.

When I want more heat, I mix a little hot sauce into the ranch dressing.

If I’m looking for a lighter version, I use whole wheat tortillas and Greek yogurt ranch.

I also enjoy adding avocado slices or grilled corn for extra summer flavor.

storage/reheating

I wrap each prepared wrap tightly in foil or plastic wrap and store them in the refrigerator for up to 4 days.

If I want to prevent sogginess, I store the ranch separately and drizzle it in just before eating.

To reheat, I remove cold ingredients like lettuce if possible and warm the chicken briefly in the microwave or enjoy the wrap chilled.

FAQs

Can I cook the chicken without a grill?

Yes, I can cook it in a grill pan or skillet over medium heat. I make sure it develops a nice sear and reaches 165°F internally.

How do I keep the wraps from getting soggy?

I pat vegetables dry before assembling and sometimes keep the dressing separate until ready to eat.

Can I freeze these wraps?

I do not recommend freezing fully assembled wraps with fresh vegetables. However, I can freeze the cooked BBQ chicken separately for up to 2 months.

What other sauces can I use?

I sometimes swap ranch for chipotle mayo, honey mustard, or even a simple garlic yogurt sauce.

Can I use rotisserie chicken instead?

Yes, I can toss shredded rotisserie chicken in BBQ sauce and warm it slightly before assembling the wraps for an even faster option.

Conclusion

I love how this BBQ Grilled Chicken Wrap completely revived my lunch routine. It’s flavorful, filling, and endlessly adaptable. Once I started making these regularly, lunch became something I genuinely looked forward to instead of just another boring break in my day.

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