Description
These BBQ Chicken Salad Wraps are a quick and delicious meal combining tender, seasoned chicken with sweet corn, black beans, diced tomatoes, sharp cheddar cheese, and a flavorful mix of barbecue sauce and ranch dressing, all wrapped in whole wheat tortillas with fresh shredded romaine lettuce. Perfect for a healthy lunch or easy dinner, ready in just 20 minutes.
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
- 1/2 cup barbecue sauce
- 1/2 cup ranch dressing
Wrap Assembly
- 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 to prepare for cooking the chicken.
- Cook the chicken: Season the chicken breasts with salt and pepper. Place them in the hot skillet and cook for 5 to 6 minutes on each side until fully cooked through. Cover with foil and let rest for a few minutes to retain juices, then dice into bite-sized pieces once cooled.
- Combine salad ingredients: In a large bowl, mix diced chicken, thawed corn, black beans, diced tomatoes, and shredded cheddar cheese until well combined.
- Add sauces: Drizzle the barbecue sauce and ranch dressing over the chicken mixture, then toss everything gently until all ingredients are evenly coated.
- Assemble the wraps: Lay out a whole wheat tortilla, layer with shredded romaine lettuce, then spoon a generous amount of the chicken salad mixture on top. Roll up the tortilla tightly to enclose the filling.
- Serve: Serve the wraps immediately for a fresh, flavorful meal optimized for a quick lunch or dinner.
Notes
- You can grill the chicken instead of cooking in a skillet for a smoky flavor.
- Use cooking spray instead of olive oil for a lower-fat option.
- For added crunch, consider including sliced bell peppers or cucumbers in the filling.
- Leftover wraps can be wrapped tightly and refrigerated for up to 24 hours to maintain freshness.
- Substitute ranch dressing with a low-fat or Greek yogurt based dressing to lighten the dish.
