Smoky BBQ chicken wraps with crunchy coleslaw and avocado. 38g protein per wrap, ready in 15 minutes. Perfect grab-and-go lunch.
Ingredients
-
300g
Chicken breast (cooked, shredded)
-
3 tbsp
BBQ sauce
-
2
Large flour tortillas
-
100g
Coleslaw mix
-
½ medium
Avocado
-
¼ (thinly sliced)
Red onion
-
½
Lime
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2 tbsp
Greek yogurt
Instructions
1
Prep chicken
Toss shredded chicken with BBQ sauce until evenly coated. Warm in a pan for 2 minutes if desired.
2
Make slaw
Mix coleslaw with Greek yogurt, a squeeze of lime juice, and a pinch of salt. This creates a creamy, tangy contrast to the sweet BBQ.
3
Assemble wraps
Lay tortillas flat. Layer BBQ chicken down the center, top with coleslaw, sliced avocado, and red onion rings.
4
Roll and serve
Fold in the sides, then roll tightly from the bottom. Cut in half diagonally. Wrap in foil for a grab-and-go option.
Why this recipe works
These BBQ Chicken Wraps are not just quick to make; they combine the smoky sweetness of BBQ sauce with the freshness of coleslaw and creamy avocado, resulting in a lunch that is satisfying and nutritious. With 38g of protein per wrap, they provide a substantial meal that keeps you energized throughout the day. The combination of shredded chicken, crunchy slaw, and zesty lime juice creates a perfect balance of flavors, making this dish a delight for your taste buds.
Meal prep and cooking
This recipe can easily be adjusted to fit your meal prep needs. The chicken can be prepped ahead of time—either poached, grilled, or even leftover rotisserie chicken works great. For the slaw, prepare the coleslaw mix with yogurt and lime juice and store it separately until you're ready to assemble your wraps. This will keep the ingredients fresh and crunchy. In just 15 minutes, you’ll have a lunch that’s perfect for enjoying at home or taking on the go!
Recipe Notes & Tips
- Use cooked chicken leftovers to save time on busy days.
- Prepare coleslaw a day in advance to let flavors meld.
- Experiment with different BBQ sauces for varied flavors.
- Store individual wraps in foil for easy grab-and-go lunches.
- For added crunch, include some pickled jalapeños or cucumbers.
Variations
- Low-carb option: Substitute flour tortillas with large lettuce leaves.
- Spicy twist: Add sliced jalapeños or a dash of hot sauce.
- Veggie-packed: Include bell peppers or corn in the wraps.
- Different protein: Swap chicken for turkey or chickpeas.
- Extra flavor: Try adding fresh cilantro or arugula.
Common Mistakes to Avoid
- Skip the squeeze of lime: Always add lime juice to the slaw for brightness.
- Overloading the wrap: Don’t overfill the wraps to avoid tearing.
- Not warming the chicken: Warming chicken enhances its flavor.
- Ignoring the protein: If you use less chicken, compensate with other protein sources.
- Forgetting to season coleslaw: A pinch of salt elevates the flavors in your slaw.
How to Store
Wraps can be stored in the fridge for up to 2 days. For long-term storage, freeze the unassembled wraps for up to 1 month.
Frequently Asked Questions
What's the best way to cook the chicken for wraps?
Poach two chicken breasts in simmering salted water for 15 minutes, then shred with two forks. You can also use leftover rotisserie chicken for zero-effort wraps.
How do I make these lower carb?
Use large lettuce leaves (butter lettuce works great) instead of tortillas. You'll save about 150 calories and 25g carbs per wrap while adding extra crunch.
Can I freeze these wraps?
Yes, but skip the avocado and add it fresh. Wrap tightly in foil, freeze up to 1 month. Thaw overnight in the fridge and eat cold, or unwrap and microwave 90 seconds.
What's a healthier BBQ sauce option?
Most store-bought BBQ sauces are loaded with sugar. Look for brands with under 5g sugar per serving, or make your own by mixing tomato paste, apple cider vinegar, smoked paprika, garlic powder, and a touch of honey.
How can I add more protein to these wraps?
Add a hard-boiled egg, a tablespoon of hemp seeds, or swap the flour tortilla for a high-protein wrap (many brands offer 15-20g protein per tortilla). You can also increase the chicken to 200g per wrap.
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