BBQ Chicken Wraps (Quick Lunch, High Protein)
Smoky BBQ chicken wraps with crunchy coleslaw and avocado. 38g protein per wrap, ready in 15 minutes. Perfect grab-and-go lunch.
The Best BBQ Chicken Wraps for Lunch
These BBQ chicken wraps solve the eternal "what's for lunch?" problem. With 38g of protein in every wrap, they keep you powered through the afternoon without the energy crash that comes from carb-heavy lunches. The smoky-sweet BBQ chicken paired with crunchy tangy coleslaw and creamy avocado creates a combination of textures and flavors that's genuinely satisfying.
The best part? They take just 15 minutes to make — even faster if you use leftover or rotisserie chicken. Wrap them in foil and they're perfect for taking to work, school, or the gym. For meal preppers, make a batch of 4-6 wraps on Sunday and you're set for lunches all week.
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
- 2 tbsp Greek yogurt
Instructions
Prep chicken
Toss shredded chicken with BBQ sauce until evenly coated. Warm in a pan for 2 minutes if desired.
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.
Assemble wraps
Lay tortillas flat. Layer BBQ chicken down the center, top with coleslaw, sliced avocado, and red onion rings.
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.
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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