Pin It My coworker brought these to our potluck last summer, and I watched people go back for seconds before I even got one. The moment I bit into that smoky, tangy chicken tucked into a bright green wrap, I knew I had to learn how to make it. She scribbled the basic idea on a napkin, and I've been tweaking it ever since. Now it's my go-to when I need something that feels indulgent but won't weigh me down.
I made these for my brother when he was training for a half marathon and needed something filling that wasn't pasta. He ate two in one sitting and asked if I could pack them for his long run days. Watching him actually enjoy a meal I made instead of his usual protein shakes felt like a small victory.
Ingredients
- Cooked chicken breast, shredded: Rotisserie chicken works beautifully here and saves you 20 minutes, just pull off the skin and shred with two forks.
- BBQ sauce: I lean toward a sauce with a bit of molasses for depth, but anything you love on ribs will work perfectly.
- Romaine lettuce: It stays crisp longer than other greens and doesn't wilt the second it meets dressing.
- Cherry tomatoes: Halving them prevents that awkward squirt when you bite down and keeps the wrap tidy.
- Cucumber: I peel mine because the skin can be tough, but leave it on if you want extra crunch.
- Red onion: Slice it as thin as you can manage, the sharpness mellows beautifully against the sweet BBQ.
- Sweet corn: Canned is fine if you rinse it well, but leftover grilled corn takes this to another level.
- Light mayonnaise: Don't skip this, it adds creaminess without making the filling heavy.
- Plain Greek yogurt: This is my secret for tang without extra calories, and it helps the dressing cling to every ingredient.
- Fresh lime juice: Bottled juice won't give you that bright, clean acidity that balances the smoke and sweetness.
- Smoked paprika: Just half a teaspoon deepens the BBQ flavor like you spent hours over coals.
- Spinach tortillas: They hold up better than plain flour wraps and make the whole thing feel a little more special.
Instructions
- Coat the chicken:
- Toss the shredded chicken with BBQ sauce in a large bowl until every strand is glossy and coated. The chicken should look sticky and smell like summer.
- Mix the dressing:
- Whisk together the mayo, yogurt, lime juice, smoked paprika, salt, and pepper in a small bowl until smooth. Taste it and adjust the lime or paprika if you want more brightness or smoke.
- Combine everything:
- Add the lettuce, tomatoes, cucumber, onion, and corn to the chicken, then pour the dressing over the top. Toss gently so the veggies stay crisp and don't get bruised.
- Warm the tortillas:
- Heat each tortilla in a dry skillet for about 15 seconds per side or wrap them in a damp towel and microwave for 20 seconds. They should be soft and pliable, not stiff.
- Fill and roll:
- Lay a tortilla flat and spoon a quarter of the chicken salad down the center, leaving space at the edges. Fold in the sides, then roll tightly from the bottom up like you're swaddling a burrito.
- Slice and serve:
- Cut each wrap in half on a diagonal and stick a toothpick through if they're feeling loose. Serve them right away while the tortilla is still soft and the filling is cool.
Pin It The first time I brought these to a picnic, my friend's kid who swore she hated vegetables ate a whole wrap and asked what was in it. When I told her, she just shrugged and said it didn't taste like salad. That's when I realized this recipe had more power than I thought.
Make It Your Own
I've swapped in shredded carrots when I didn't have cucumber, and once I used cilantro lime dressing instead of making my own because I was in a rush. Both times it still tasted great. If you want heat, add sliced jalapeños or a dash of hot sauce to the dressing. For a vegetarian version, grill firm tofu, toss it in BBQ sauce, and use it exactly like the chicken.
Storage and Meal Prep
You can store the chicken salad mixture in an airtight container in the fridge for up to three days, but don't assemble the wraps until you're ready to eat. The tortillas get gummy if they sit with the filling too long. If you're packing these for lunch, wrap them tightly in foil or parchment and keep them cold. They travel surprisingly well and taste just as good at room temperature.
Serving Suggestions
These wraps are filling enough on their own, but I like to serve them with baked sweet potato chips or a handful of kettle-cooked potato chips for contrast. A simple side of pickles or a tangy coleslaw works too. If you're feeding a crowd, set out the filling and toppings and let people build their own.
- Serve with a chilled Sauvignon Blanc or a cold glass of iced tea with lemon.
- Add avocado slices inside the wrap for extra creaminess and healthy fats.
- If you have leftover filling, spoon it over a bed of greens for an easy deconstructed salad the next day.
Pin It This wrap has earned a permanent spot in my weekly rotation because it's one of those rare recipes that feels like a treat but doesn't leave me sluggish an hour later. I hope it becomes one of your easy favorites too.
Recipe FAQs
- → Can I prepare this wrap ahead of time?
Yes, you can assemble the chicken salad mixture up to 4 hours in advance and store it in an airtight container in the refrigerator. Assemble the wraps just before serving to keep the tortillas soft and prevent sogginess.
- → What's the best way to warm the tortillas?
Warm spinach tortillas briefly in a dry skillet over medium heat for about 30 seconds per side, or microwave them wrapped in a damp paper towel for 15-20 seconds. This makes them pliable and easier to roll without cracking.
- → Can I use a different protein instead of chicken?
Absolutely. Grilled tofu works wonderfully for a vegetarian option. You can also try shredded turkey, pulled pork, or even seasoned black beans for variety. Adjust cooking times and methods according to your chosen protein.
- → How do I prevent the wrap from falling apart?
Don't overfill the tortilla—distribute the mixture evenly and leave about an inch of space at the edges. Fold in the sides first, then roll tightly from bottom to top. Toothpicks inserted diagonally help hold it together, especially for serving or transport.
- → What dressing alternatives work well?
Ranch dressing, cilantro-lime crema, or a simple vinaigrette pair nicely. You can also drizzle additional BBQ sauce for more smokiness, or try a chipotle mayo for a spicier kick.
- → Is this suitable for meal prep?
The chicken salad mixture stores well for 3-4 days refrigerated. For best results, keep components separate and assemble wraps fresh. Alternatively, wrap tightly in foil after assembly and refrigerate for up to 2 days.