Introduction to BBQ Chicken Wraps
When it comes to quick and delicious meals, BBQ Chicken Wraps are hard to beat! Perfectly suited for young professionals balancing busy schedules, these wraps are not only satisfying but incredibly versatile. You can whip them up in just 24 minutes, making them a fantastic lunch option for those on the go.
Why BBQ Chicken Wraps are the perfect choice for young professionals
These wraps check all the boxes: they’re easy to prepare, packed with protein from chicken, and loaded with crunchy coleslaw for that delightful texture contrast. You can enjoy a delicious and nutritious meal without spending hours in the kitchen.
Moreover, the harmony of smoky BBQ sauce and fresh vegetables contributes to a well-rounded flavor profile that keeps lunchtime exciting. Plus, they can easily be customized with favorites like Turkey Bacon or even avocado for an extra creamy texture.
Whether you’re working from home, rushing between meetings, or need a meal prep idea for the week, these BBQ Chicken Wraps will become your new go-to. For tips on elevating your wrap experience, check out this helpful guide. Enjoying flavors you love has never been easier!
Ingredients for BBQ Chicken Wraps
Creating delicious BBQ Chicken Wraps is simple once you have the right ingredients. Let’s break down what you'll need to ensure your wraps are packed with flavor and texture.
Key Ingredients for BBQ Chicken
To kick off this savory dish, gather the following essentials for your BBQ chicken:
- Chicken Breasts: Two large pieces are perfect for that juicy texture.
- BBQ Sauce: Aim for a cup of a good-quality BBQ sauce—this will be the star of your flavor profile!
- Seasonings: Smoked paprika, garlic powder, and a pinch of cayenne pepper can truly elevate the taste.
Feeling adventurous? Check out this guide on choosing BBQ sauces to find your favorite!
Essential Items for Coleslaw
A refreshing coleslaw complements your BBQ chicken beautifully. Here’s what you need:
- Cabbage: A mix of red and green cabbage adds both color and crunch.
- Carrots: For a hint of sweetness, include a large grated carrot.
- Dressing Ingredients: Mayo, sour cream, Dijon mustard, and apple cider vinegar will create a creamy and tangy dressing.
Check out this article on coleslaw variations for inspiration to customize your slaw!
The Best Wraps to Use
For wrapping up this delicious filling, large white flour tortillas are recommended—they're sturdy yet soft enough to hold everything together. Toss in some fresh spinach for added nutrients and flavor.
With these ingredients, you’ll be well-equipped to create BBQ chicken wraps that are as enjoyable to make as they are to eat!
Preparing BBQ Chicken Wraps
These BBQ Chicken Wraps are not only quick to whip up but also bursting with flavor, making them perfect for an enjoyable lunch. Let’s dive into how to prepare these delicious wraps step by step!
Step 1: Prepare the Chicken
Start by giving your chicken breasts some TLC. Gather 2 large chicken breasts, and butterfly slice them in half so you have four pieces. This not only speeds up cooking time but also ensures they remain juicy and tender. Don’t forget to let them sit at room temperature for about 10-15 minutes before cooking; this helps them cook evenly.
Step 2: Seasoning and Cooking the Chicken
Now for the fun part—seasoning! Coat the chicken pieces with a mix of smoked paprika, garlic powder, salt, cayenne pepper, and a drizzle of olive oil. This blend brings out the best flavors in your BBQ Chicken Wraps. Heat a griddle pan over medium-high heat, and cook the chicken for about 3-4 minutes on one side. Flip, slather on your favorite BBQ sauce, and cook for an additional few minutes. The key? Let the chicken rest for a bit and then slice it into strips to get the perfect bite every time.
For some tips on choosing high-quality BBQ sauce, check out this guide.
Step 3: Making the Tangy Coleslaw
While your chicken is sizzling away, it's a great time to whip up a refreshing coleslaw. In a large mixing bowl, combine grated carrot, finely sliced red cabbage, green/white cabbage, and optional thinly sliced onion. For your dressing, mix together mayo, sour cream, Dijon mustard, apple cider vinegar, and a pinch of sugar. Toss your veggies in the dressing and season to taste. This tangy crunch complements the savory BBQ chicken perfectly!
Step 4: Assembling the Wraps
Grab your large flour tortilla wraps and lay one down flat. Start by placing a handful of spinach (or your favorite greens) in a line across the middle. Next, add a scoop of that delicious coleslaw, followed by strips of your BBQ chicken. Now, think of it like a burrito—fold and roll it up tightly!
Step 5: Final Touches and Enjoying
Before tearing into your masterpiece, take a moment to brush a little more BBQ sauce on the outside of the wraps if you like a saucy finish. Slice them in half for a beautiful presentation, serve with extra coleslaw on the side, and enjoy every bite of your homemade BBQ Chicken Wraps! Whether you’re at a picnic or a cozy lunch at home, these wraps are sure to impress.
So, what are you waiting for? It’s time to gather your ingredients and enjoy this mouthwatering dish!
Variations on BBQ Chicken Wraps
When it comes to customizing your BBQ Chicken Wraps, the possibilities are endless! Here are some fun and tasty variations to elevate your lunch game.
Adding Turkey Bacon for Extra Flavor
For those who crave a smoky crunch, consider adding crispy turkey bacon to your BBQ chicken wraps. This addition lends a rich depth to the flavor profile while keeping the wraps lighter than traditional options. Simply cook the turkey bacon until crispy, crumble it, and sprinkle it over the chicken before wrapping!
Incorporating Different Veggies
Don’t shy away from experimentation – different veggies can really transform your BBQ Chicken Wraps. Try adding roasted bell peppers, grated zucchini, or even crunchy cucumber for a refreshing twist. Leafy greens like arugula or kale can also amp up the nutritional value while providing unique flavors and textures.
Creative Sauces and Dressings
While the BBQ sauce shines, don't be afraid to boost the flavor with alternative sauces. A drizzle of ranch, blue cheese dressing, or even a spicy sriracha mayo can turn your wraps into something spectacular. You can personalize each wrap for different tastes, ensuring everyone at the table finds a favorite!
Feel free to explore these ideas, and let your culinary creativity run wild! For more inspiration, check out Food Network's Guide to Wraps for additional tips and variations.
Cooking notes and tips for BBQ Chicken Wraps
Tips for marinating chicken
For maximum flavor in your BBQ Chicken Wraps, marinate the chicken breasts for at least 30 minutes, or longer if time permits. This allows the spices and BBQ sauce to infuse deeply. If you're in a hurry, even a quick 10-minute marinade can make a difference, so don't skip this step!
Avoiding soggy wraps
To prevent your wraps from becoming soggy, assemble them close to serving time. Avoid placing too much coleslaw in each wrap, as excess moisture can lead to sogginess. Consider lining the wrap with a leafy green like spinach, which acts as a barrier to moisture.
Making coleslaw ahead of time
You can certainly prepare the coloslaw in advance. Just be mindful that the acidity in the dressing will soften the vegetables. For best results, mix the coleslaw dressing and vegetables just before assembling the wraps. If you need to make it ahead, try salting the veggies first to draw out excess moisture, then rinse and dry before mixing.
For a delicious twist, explore our homemade BBQ sauce, perfect for enhancing those BBQ Chicken Wraps!
Serving suggestions for BBQ Chicken Wraps
Pairings for a perfect lunch
Looking to elevate your BBQ Chicken Wraps experience? Consider pairing them with a refreshing fruit salad or crispy sweet potato fries. You could also whip up a side of grilled corn on the cob drizzled with lime for a zesty twist. For drinks, opt for a sparkling lemonade or an iced herbal tea to keep things light and fun.
Creative serving ideas
Transform your BBQ Chicken Wraps into a fun platter for gatherings. Cut them into bite-sized pieces and serve with dipping sauces like ranch or extra BBQ sauce. Alternatively, try them as a DIY wrap station: lay out all the ingredients and let guests assemble their own wraps with different fillings, such as Turkey Bacon or Chicken Ham.
Meal prep considerations
When meal prepping, keep ingredients separate until serving to maintain freshness. Prepare the marinated chicken and coleslaw a day in advance but store them in airtight containers. This way, you can quickly assemble your BBQ Chicken Wraps for a delicious and convenient lunch throughout the week. Also, consider making extras—these wraps hold up beautifully in the fridge and taste great the next day!
Time Breakdown for BBQ Chicken Wraps
Preparation Time
Getting organized is half the battle! For these delicious BBQ Chicken Wraps, set aside about 16 minutes to prep your ingredients. This includes slicing the chicken, grating the carrot, and mixing up that zesty coleslaw.
Cooking Time
In just 8 minutes, you can have the chicken sizzling away in your griddle pan. Perfectly cooked and coated in barbecue sauce, it’s the kind of quick cooking that fits right into your busy schedule.
Total Time
All in all, you’ll spend about 24 minutes from start to finish for these BBQ Chicken Wraps. That means in less than half an hour, you can whip up a vibrant, flavor-packed lunch that’s sure to impress!
Ready to dive into the full recipe? Let's go! For more on meal prepping and quick recipes, you can check out resources like BBC Good Food for inspiration.
Nutritional Facts for BBQ Chicken Wraps
Calories per wrap
Each delightful BBQ Chicken Wrap contains approximately 621 calories. This makes it a hearty choice for lunch while keeping your taste buds satisfied!
Key nutritional highlights
These wraps provide a fantastic balance of nutrients:
- Protein: 42.63g, which helps in muscle repair and growth.
- Carbohydrates: 66.96g, providing the energy you need for a busy day.
- Fiber: 5.7g, supporting digestive health.
For more detailed nutritional insights, check out resources like the USDA FoodData Central.
Dietary considerations
While BBQ Chicken Wraps are rich in flavor, there are a few dietary considerations to note:
- High in Sodium: With 1966mg per wrap, it's advisable for those monitoring their salt intake.
- Adjust for Allergies: Substitute the mayo for vegan options if you're dairy-free.
- Customize: Feel free to swap out the chicken for Turkey Bacon or add in Chicken Ham to cater to specific diets or preferences.
These wraps are not only delicious but can easily fit into a variety of eating plans. So, gather your ingredients and enjoy these nutritious bites!
FAQs about BBQ Chicken Wraps
Can I prepare BBQ Chicken Wraps in advance?
Absolutely! You can prep many of the components in advance, like the coleslaw and grilled chicken. Just remember that the coleslaw should be kept separate until serving to avoid a soggy wrap. If you're planning a meal or gathering, assemble the wraps just before serving for the best texture!
How can I make them healthier?
To lighten up your BBQ Chicken Wraps, consider these swaps:
- Use whole grain or low-carb tortillas for added fiber.
- Swap out mayonnaise for Greek yogurt in the coleslaw for a protein boost.
- Add more veggies! Bell peppers, cucumbers, or even avocado can enhance nutrition and flavor.
What can I substitute for BBQ sauce?
If you’re looking for alternatives to BBQ sauce, try:
- A mix of hoisin sauce and soy sauce for an Asian twist.
- A tangy homemade sauce made from ketchup, vinegar, and spices.
- A simple blend of mustard and honey for a sweet and spicy kick.
These options can offer delightful variations to your BBQ Chicken Wraps, making them even more enjoyable!
Conclusion on BBQ Chicken Wraps
In conclusion, BBQ Chicken Wraps are a deliciously satisfying option for lunch or dinner. Bursting with flavor from the BBQ sauce and complemented by a tangy coleslaw, they are easy to prepare and perfect for meal prep. Try adding your favorite ingredients for a personalized touch!
BBQ Chicken Wraps
Equipment
- Griddle Pan
- Box Grater
- Large Mixing Bowl & Spatula
- Small Pot/Ramekin
- Sharp Knife & Chopping Board
- Brush
Ingredients
BBQ Chicken
- 2 large Chicken Breasts take out fridge 10-15mins before using
- 1 cup Good Quality BBQ Sauce or as needed
- 1 heaped tsp Smoked Paprika
- 1 teaspoon Garlic Powder
- ½ teaspoon Salt
- ¼ teaspoon Cayenne Pepper
- ¼ teaspoon Black Pepper
- Olive Oil
Coleslaw
- 1 large Carrot grated on a box grater
- ¼ Red Cabbage finely sliced
- ¼ Green/White Cabbage finely sliced
- ½ medium White Onion finely sliced
- 4 tablespoon Mayo full fat
- 1 tablespoon Sour Cream
- 2 teaspoon Dijon Mustard
- 2 teaspoon Apple Cider Vinegar
- ½ teaspoon Sugar
- Salt & Black Pepper to taste
Wraps
- 4 large White Flour Tortilla Wraps
- 4 small handfuls Spinach or greens of choice
Instructions
Instructions
- Butterfly slice your two breasts in half to make 4 even sized breasts. Coat in spices and a good drizzle of olive oil. Fry over medium-high heat for 3-4mins then flip and coat the top with BBQ sauce.
- Fry for another few mins, then take off and place sauce-side-down on a chopping board. Brush with more BBQ sauce and leave to rest for 5mins. Slice into strips, ensuring you slice at an angle and against the grain.
- Meanwhile, combine dressing ingredients in a small bowl and taste for seasoning. Combine in a larger bowl with your carrot, onion & cabbage and mix to combine.
- Lay your wrap down, place a small hand of spinach in a strip between the centre and bottom of the wrap. Top with coleslaw, then chicken, then fold as it were a burrito and roll it up. Enjoy!
Leave a Reply