Pin I used to think wraps were just sandwich fillers until a colleague brought these to a potluck and I watched them disappear in minutes. The smoky sweetness of the BBQ mixed with the cool crunch of vegetables had everyone asking for the recipe. I tried making them the next weekend and realized how forgiving they are, you can prep the chicken ahead, toss everything together, and still feel like you accomplished something real in the kitchen. They became my go-to whenever I needed something that felt both light and filling. Now they show up at picnics, packed lunches, and those nights when I want dinner done fast but still want it to taste intentional.
The first time I made these for my kids, I expected complaints about the vegetables. Instead, my youngest asked if we could have them again the next day. I think the BBQ sauce worked like a Trojan horse, sneaking in the cucumbers and tomatoes without protest. My partner started requesting them for work lunches, and I realized I could roast a few chicken breasts on Sunday and have wraps ready to assemble all week. It became one of those recipes that made me feel organized without actually requiring much planning.
Ingredients
- 2 cups cooked chicken breast, shredded: Rotisserie chicken works beautifully here and saves time, just pull the meat and toss out the skin.
- 1/2 cup BBQ sauce: Choose a sauce with good smokiness, the flavor carries the whole wrap so use one you actually enjoy eating.
- 1 cup romaine lettuce, chopped: Romaine holds up better than softer greens and adds a satisfying crunch that does not wilt immediately.
- 1/2 cup cherry tomatoes, halved: Their sweetness and acidity brighten every bite, and halving them prevents them from rolling out of the wrap.
- 1/2 cup cucumber, diced: This adds a cool refreshing contrast to the smoky chicken, and I like leaving the skin on for extra texture.
- 1/4 cup red onion, thinly sliced: A little sharpness goes a long way, so slice it thin and rinse under cold water if the bite is too strong.
- 1/4 cup sweet corn: Canned corn works fine, just drain it well so the filling does not get watery.
- 1/4 cup light mayonnaise: This creates creaminess without making the wrap feel heavy, and it helps the dressing cling to everything.
- 1 tablespoon plain Greek yogurt: Adds tang and a slight protein boost, plus it cuts the richness of the mayo.
- 1 tablespoon fresh lime juice: Freshly squeezed makes a difference, it wakes up the other flavors and keeps the dressing bright.
- 1/2 teaspoon smoked paprika: This deepens the smoky flavor and adds a subtle warmth without any heat.
- Salt and black pepper, to taste: Season at the end after mixing so you can adjust based on how salty your BBQ sauce is.
- 4 large spinach tortillas: These hold together better than regular flour tortillas and add a pop of color that makes the wraps look more impressive.
Instructions
- Coat the chicken:
- In a large bowl, toss the shredded chicken with the BBQ sauce until every piece is glossy and evenly coated. This is where the main flavor happens, so make sure nothing is dry.
- Make the dressing:
- In a small bowl, whisk together the mayonnaise, Greek yogurt, lime juice, smoked paprika, salt, and pepper until smooth. Taste it and adjust the lime or salt if needed.
- Combine the filling:
- Add the lettuce, tomatoes, cucumber, red onion, and corn to the chicken. Pour the dressing over everything and toss gently until all the vegetables are lightly coated.
- Warm the tortillas:
- Heat each tortilla in a dry skillet for about 15 seconds per side, or microwave them wrapped in a damp paper towel for 20 seconds. This makes them pliable and prevents tearing when you roll.
- Assemble the wraps:
- Lay out a tortilla and spoon about a quarter of the chicken salad down the center, leaving space on the sides. Fold in the left and right edges, then roll tightly from the bottom up.
- Serve:
- Slice each wrap in half on the diagonal and secure with a toothpick if taking them to go. Serve immediately or wrap tightly in foil for later.
Pin One summer afternoon, I packed these wraps for a park picnic and forgot plates. We ended up eating them straight from foil while sitting on a blanket, and somehow that made them taste even better. My friend commented that they felt like something you would pay too much for at a cafe, but way more satisfying. That is when I realized this recipe had crossed over from useful to actually special.
Storing and Meal Prep
I usually make a double batch of the chicken salad and keep it in an airtight container for up to three days. When I am ready to eat, I just warm a tortilla and assemble a fresh wrap in under two minutes. If you need to pack them in advance, wrap each one tightly in parchment paper or foil and refrigerate for up to six hours. Beyond that, the lettuce starts to wilt and the tortilla gets damp, so I recommend assembling right before serving whenever possible.
Swaps and Variations
If you want to skip the meat, grilled tofu or chickpeas work surprisingly well with the BBQ sauce. I have also used leftover grilled chicken thighs when I had them on hand, and the extra fat made the filling even richer. For a spicier version, add a pinch of cayenne to the dressing or use a spicy BBQ sauce. You can swap the spinach tortillas for whole wheat or even large lettuce leaves if you want to go low carb, though the texture changes quite a bit.
Serving Suggestions
These wraps pair well with baked sweet potato fries or a simple side of tortilla chips and salsa. I have served them alongside coleslaw for a full BBQ vibe, or with a light cucumber salad if I want to keep things fresh. They are hearty enough to stand alone for lunch, but they also work as part of a bigger spread at casual gatherings.
- Serve with a chilled Sauvignon Blanc or a crisp iced tea for a refreshing contrast.
- Add sliced avocado or a drizzle of ranch dressing inside the wrap for extra creaminess.
- Pack them with a handful of kettle chips and a pickle spear for a classic deli style lunch.
Pin This recipe has become one of those reliable favorites that I return to whenever I need something quick but still want to feel like I cooked with intention. It reminds me that good food does not have to be complicated, just thoughtful.
Recipe Q&A
- → Can I prepare the chicken salad filling ahead of time?
Yes, you can assemble the chicken mixture up to 4 hours in advance and refrigerate it in an airtight container. Add the dressing just before filling the tortillas to keep them from becoming soggy.
- → How do I prevent the tortillas from tearing when rolling?
Warm the spinach tortillas in a dry skillet or microwave for 20-30 seconds to increase their pliability. This makes them more flexible and less prone to cracking when you fold and roll them.
- → What's a good substitution for mayonnaise?
You can replace mayonnaise with avocado, sour cream, or additional Greek yogurt for a lighter option. This maintains creaminess while reducing calories.
- → Can I make these wraps vegetarian?
Absolutely. Substitute the shredded chicken with grilled tofu, tempeh, or seasoned black beans. Adjust the BBQ sauce quantity based on the protein you choose.
- → How should I store leftovers?
Store the filling and tortillas separately in airtight containers for up to 2 days. Assemble fresh wraps when ready to eat to maintain optimal texture and prevent sogginess.
- → What beverages pair well with these wraps?
Crisp white wines like Sauvignon Blanc complement the smoky flavors nicely. Iced tea, lemonade, or a refreshing sparkling beverage also work well.