This quick and flavorful BBQ chicken wrap is the ultimate 10-minute meal — perfect for lunch, dinner, or even meal prep. Packed with tender BBQ chicken, melted cheese, crisp red onion, and creamy mayo, all wrapped in a soft tortilla, it’s both satisfying and high in protein. Whether you enjoy it warm and toasty or cold on the go, this wrap is a guaranteed hit.
Why You’ll Love This Recipe
Ready in just 10 minutes
Packed with 44 grams of protein
Uses simple, wholesome ingredients
Customizable — easily make it gluten-free or dairy-free
Great for meal prep and on-the-go lunches
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 8-inch wrap or flour tortilla (use low-carb, whole wheat, or gluten-free if preferred)
1 tablespoon BBQ sauce (15g)
3 tablespoons thick shredded cheddar cheese (21g)
1 BBQ chicken breast, chopped (use Air Fryer BBQ chicken, leftover grilled chicken, or rotisserie chicken)
2 tablespoons red onion, thinly sliced or diced
A handful of fresh spinach (optional)
1 tablespoon light mayo (optional)
Directions
Lay the tortilla flat and spread the BBQ sauce and mayo (if using) in a line down the center.
Add the shredded cheese, chopped BBQ chicken, red onion, and spinach on top.
Fold in the sides of the tortilla and roll it tightly into a wrap.
Heat a skillet over medium-high heat and spray it lightly with cooking spray or a drizzle of olive oil.
Place the wrap seam-side down and cook for 1–2 minutes per side, or until golden and crispy.
Slice in half and serve immediately, or enjoy cold if preferred.
Gluten-Free: Use a certified gluten-free tortilla or wrap.
Dairy-Free: Substitute with dairy-free cheese or omit cheese entirely.
Different Wraps: Try spinach, sun-dried tomato, cassava flour, or lettuce wraps for a twist.
Different Sauces: Switch up the flavor with honey mustard, buffalo sauce, or spicy BBQ sauce.
Add Veggies: Add bell peppers, lettuce, or sliced avocado for extra freshness.
Storage/Reheating
Store wraps in an airtight container in the refrigerator for up to 3–4 days. For the best texture, add spinach or greens just before eating.
To reheat, warm the wrap in a skillet over medium heat for 2–3 minutes on each side until heated through, or enjoy it cold straight from the fridge.
For meal prep, assemble wraps ahead of time and store individually wrapped in parchment paper for easy grab-and-go meals.
FAQs
1. Can I make this BBQ chicken wrap ahead of time?
Yes! You can meal prep these wraps in advance and store them in the fridge for up to 3 days.
2. Can I eat this wrap cold?
Absolutely. It tastes great cold, especially if you’re taking it to work or school.
3. What type of BBQ sauce works best?
Any BBQ sauce works! Try classic, smoky, or even spicy varieties depending on your preference.
4. Can I use rotisserie chicken instead of grilled chicken?
Yes, shredded rotisserie chicken works perfectly for this recipe.
5. How can I make it spicier?
Add jalapeño slices or a drizzle of hot sauce before rolling the wrap.
6. Can I cook this in the air fryer?
Yes. Place the wrap seam-side down in the air fryer at 375°F (190°C) for about 4–5 minutes, flipping halfway through.
7. What type of cheese melts best?
Cheddar jack or mozzarella melt beautifully and pair well with BBQ sauce.
8. Can I freeze BBQ chicken wraps?
It’s best to enjoy them fresh, but you can freeze them (without spinach or mayo) for up to one month. Reheat in a skillet or air fryer before serving.
9. What sides go well with BBQ chicken wraps?
Try serving them with sweet potato fries, a fruit salad, or a light green salad.
10. How do I keep my wraps from breaking?
Warm the tortilla in the microwave for 20–30 seconds under a damp paper towel before rolling to make it more pliable.
Conclusion
This 10-minute BBQ Chicken Wrap is the perfect mix of convenience, nutrition, and flavor. With its juicy BBQ chicken, creamy cheese, and crisp veggies wrapped in a soft tortilla, it’s a meal that satisfies every craving. Whether you’re meal-prepping, grabbing lunch on the go, or making a quick dinner, this recipe will become a staple in your kitchen.
This quick and protein-packed BBQ chicken wrap is ready in just 10 minutes. Filled with juicy chicken, melted cheddar, crisp onions, and creamy mayo, it’s perfect for lunch, dinner, or meal prep.
Ingredients
1 8-inch wrap or flour tortilla (use low-carb, whole wheat, or gluten-free if preferred)
1 tablespoon BBQ sauce (15g)
3 tablespoons thick shredded cheddar cheese (21g)
1 BBQ chicken breast, chopped
2 tablespoons red onion, thinly sliced or diced
A handful of fresh spinach (optional)
1 tablespoon light mayo (optional)
Instructions
Lay the tortilla flat and spread the BBQ sauce and mayo (if using) in a line down the center.
Add the shredded cheese, chopped BBQ chicken, red onion, and spinach on top.
Fold in the sides of the tortilla and roll it tightly into a wrap.
Heat a skillet over medium-high heat and spray it lightly with cooking spray or a drizzle of olive oil.
Place the wrap seam-side down and cook for 1–2 minutes per side, or until golden and crispy.
Slice in half and serve immediately, or enjoy cold if preferred.
Notes
Use gluten-free or low-carb tortillas for dietary preferences.
Make it dairy-free by omitting cheese or using dairy-free alternatives.
For added flavor, try buffalo or honey mustard instead of BBQ sauce.
Store assembled wraps in the fridge for up to 3–4 days.
Reheat in skillet or enjoy cold straight from the fridge.
