Description
These BBQ Chicken Salad Wraps are a quick and flavorful lunch or dinner option featuring tender grilled or skillet-cooked chicken mixed with fresh vegetables, black beans, corn, cheddar cheese, and a tangy combination of barbecue sauce and ranch dressing, all wrapped in whole wheat tortillas with crisp romaine lettuce. Ready in just 20 minutes, they make a satisfying and wholesome meal for six servings.
Ingredients
Scale
Chicken
- 1 tablespoon olive oil
- 2 large boneless, skinless chicken breasts
- Salt & pepper to taste
Salad Mixture
- 3/4 cup frozen corn, thawed
- 3/4 cup black beans, drained and rinsed
- 1/2 cup diced tomatoes
- 1/2 cup sharp cheddar cheese, shredded
Sauces
- 1/2 cup barbecue sauce
- 1/2 cup ranch dressing
Wrap
- 6 whole wheat tortillas
- Shredded romaine lettuce
Instructions
- Heat the oil: Warm 1 tablespoon of olive oil in a large skillet over medium-high heat. Alternatively, you can use cooking spray to grease the pan lightly.
- Cook the chicken: Season the chicken breasts with salt and pepper. Place them in the heated skillet and cook for about 5 to 6 minutes per side until fully cooked through. After cooking, cover the skillet with foil to let the chicken rest for a few minutes. Then remove the foil and dice the chicken into bite-sized pieces. Optionally, you can grill the chicken instead of cooking it in the skillet.
- Mix the salad: In a large bowl, combine the diced chicken, thawed corn, rinsed black beans, diced tomatoes, and shredded sharp cheddar cheese. Drizzle the barbecue sauce and ranch dressing over the mixture and toss gently until everything is evenly coated.
- Assemble the wraps: Lay out a whole wheat tortilla and place a layer of shredded romaine lettuce on top. Add a couple of large spoonfuls of the chicken salad mixture. Roll up the tortilla tightly to enclose the filling.
- Serve: Serve the BBQ Chicken Salad Wraps immediately while the chicken is still warm or refrigerate and enjoy them chilled for a refreshing meal.
Notes
- You can substitute grilled chicken for a smoky flavor.
- Use low-fat ranch dressing and reduced-fat cheese if you want to cut calories.
- Make sure to thaw the frozen corn completely for best texture.
- Whole wheat tortillas provide extra fiber and nutrients compared to white flour tortillas.
- If preferred, wrap the assembled tortillas in foil and refrigerate for an easy make-ahead lunch.
