Description

These BBQ Chicken Salad Wraps are a quick, flavorful, and healthy meal perfect for lunch or dinner. Tender, seasoned chicken breasts are cooked on the stovetop, then combined with a vibrant mix of corn, black beans, diced tomatoes, sharp cheddar cheese, tangy barbecue sauce, and creamy ranch dressing. Wrapped in whole wheat tortillas with fresh shredded romaine lettuce, these wraps offer a delicious blend of smoky, creamy, and fresh flavors in every bite.

Ingredients

Scale

Chicken and Dressing

1 tablespoon olive oil
2 large boneless, skinless chicken breasts
Salt & pepper, to taste
1/2 cup barbecue sauce
1/2 cup ranch dressing

Salad Mix

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

Wraps

6 whole wheat tortillas
Shredded romaine lettuce, as needed

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Instructions

Heat the oil: In a large skillet, heat 1 tablespoon of olive oil over medium-high heat until shimmering.
Cook the chicken: Season the chicken breasts with salt and pepper on both sides. Place them in the hot skillet and cook for 5 to 6 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through. Cover the skillet with foil and let the chicken rest for a couple of minutes to retain moisture.
Dice the chicken: Remove the foil and transfer the chicken to a cutting board. Once slightly cooled, dice the chicken into bite-sized pieces.
Combine salad ingredients: In a large bowl, mix together the diced chicken, thawed corn, rinsed black beans, diced tomatoes, and shredded sharp cheddar cheese until evenly incorporated.
Add sauces and toss: Drizzle the barbecue sauce and ranch dressing over the salad mixture. Gently toss just until everything is evenly coated with the sauces, being careful not to overmix.
Assemble the wraps: Lay out each whole wheat tortilla on a flat surface. Place a generous amount of shredded romaine lettuce on each tortilla, then add a couple of large spoonfuls of the chicken salad mixture on top.
Roll and serve: Roll up the tortillas tightly to enclose the filling, slice in half if desired, and serve immediately for a delicious and satisfying meal.

Notes

You can substitute grilled chicken for stovetop-cooked chicken if preferred.
Use low-fat barbecue sauce and ranch dressing to reduce calories and fat content.
These wraps can be prepared in advance and refrigerated for up to 24 hours before serving, but assemble just before eating to keep tortillas from getting soggy.
For a spicier kick, add diced jalapeños or a splash of hot sauce to the salad mixture.
Whole wheat tortillas add fiber and nutrients but feel free to use gluten-free wraps to accommodate dietary needs.