Introduction to BBQ Chicken Wraps
Why BBQ Chicken Wraps are a Game-Changer for Lunch
When it comes to quick and delicious lunch options, BBQ Chicken Wraps have earned their place as the ultimate game-changer. Not only are they incredibly easy to make, but they also offer a perfect balance of flavors that will leave your taste buds dancing. Imagine tender, juicy chicken coated in your favorite barbecue sauce, complemented by the crunch of fresh vegetables and the creamy tang of coleslaw. It’s a lunch that hits all the right notes!
These wraps are ideal for busy young professionals looking for a satisfying meal that can be enjoyed on the go. With a prep time of just 16 minutes and a total cooking time of 8 minutes, you can whip these up in no time. Plus, they can easily be customized with your choice of added ingredients, such as Turkey Bacon, avocado, or even a sprinkle of cheese to take them to the next level.
For more tips and tricks on preparing wraps that will elevate your lunchtime game, check out sources like Serious Eats or Food Network, where you can discover endless variations to suit every palate. Enjoy transforming your lunch breaks with these crowd-pleasing BBQ Chicken Wraps!
Ingredients for BBQ Chicken Wraps
The Essential Ingredients You Need
Creating delicious BBQ Chicken Wraps starts with a few key ingredients that come together to pack a flavor punch. You'll need:
- Chicken Breasts: 2 large ones are perfect for juiciness.
- BBQ Sauce: A cup of your favorite brand elevates the chicken’s flavor.
- Spices: Smoked paprika, garlic powder, salt, cayenne pepper, and black pepper add depth.
- Olive Oil: For frying and ensuring a crisp exterior.
- For the coleslaw, grab:
- Carrot
- Red and green cabbage
- Onion
- Mayo, sour cream, Dijon mustard, apple cider vinegar, and a hint of sugar.
And don’t forget the wraps and some fresh spinach for added crunch!
Quality Matters: Choosing the Right BBQ Sauce
The star of your BBQ Chicken Wraps is undoubtedly the BBQ sauce. Go for a good quality sauce that complements the chicken well. Brands like Jack Daniel's or Bulls Eye have great options that deliver that smoky, sweet flavor you want. Trust me, the right sauce truly sets the tone for this dish. If you can, taste-test a few before making your choice – it’s worth it for that perfect balance of tangy and sweet!
Preparing BBQ Chicken Wraps
Making delicious BBQ Chicken Wraps at home is simpler than you might think! These wraps are a beautiful blend of tender, succulent chicken, perfectly balanced with a fresh coleslaw that’s both tangy and creamy. Follow this easy guide, and you’ll impress your friends and family in no time!
Step 1: Prepare the Chicken
To kick things off, start by preparing your chicken breasts. Butterfly slice the two large chicken breasts so they cook evenly, giving you four succulent pieces. Season them with a mix of smoked paprika, garlic powder, salt, cayenne pepper, and black pepper, then drizzle with olive oil for that extra juiciness.
- Heat your griddle pan to medium-high.
- Fry the chicken for about 3-4 minutes on one side, then flip them. Coat the top with BBQ sauce and cook for an additional few minutes until golden and cooked through.
- Once done, let the chicken rest for approximately 5 minutes on a chopping board before slicing it into strips. This resting time helps preserve those delicious juices!
Step 2: Make the Coleslaw
While your chicken is cooking, whip up a quick and zesty coleslaw. In a large mixing bowl, combine:
- Grated carrot
- Finely sliced red and green cabbage
- Finely sliced onion
In a smaller bowl, mix together mayo, sour cream, Dijon mustard, apple cider vinegar, sugar, salt, and black pepper. Pour this creamy dressing over your veggies and toss until everything is evenly coated. Not only does this coleslaw add a fantastic crunch, but it also balances the sweetness of the BBQ chicken beautifully.
Step 3: Assemble the Wraps
Now comes the fun part — assembling your BBQ Chicken Wraps! Lay a large tortilla flat on a clean surface.
- Start by placing a small handful of spinach or your favorite greens in a strip down the center.
- Next, layer your homemade coleslaw, followed by the sliced BBQ chicken.
- Fold up the wrap from the bottom, tuck in the sides, and roll it up snugly like a burrito. Simple, right?
Step 4: Cooking Tips for Perfect Grilling
For the best grilling results, ensure your chicken is at room temperature before cooking. This helps it cook more evenly. If you’re using a charcoal grill, allow the briquettes to ash over for an even temperature. A quality BBQ sauce makes a huge difference — choose one that you love for the best flavor!
Step 5: Finishing Touches Before Serving
To elevate your BBQ Chicken Wraps, consider some finishing touches. Drizzle a bit more BBQ sauce over the top or garnish with fresh cilantro. Serve immediately for that delightful crunch from the coleslaw. These wraps are best enjoyed fresh, so don’t assemble them too far in advance to prevent sogginess.
If you're looking for creative variations, consider adding turkey bacon or avocado for an extra layer of flavor. Enjoy your cooking adventure, and get ready for some serious compliments on your BBQ prowess!
Variations on BBQ Chicken Wraps
BBQ Chicken and Turkey Bacon Wraps
For adding a savory twist to your BBQ Chicken Wraps, consider incorporating turkey bacon! This crispy addition not only enhances flavor but also provides extra texture. Just pan-fry the turkey bacon until it's crispy and layer it alongside your BBQ chicken. A hint of smokiness works wonders! Feeling adventurous? Try adding a slice of avocado for creaminess—it’s a delightful combo!
Veggie-Packed BBQ Chicken Wraps
If you're looking to boost the nutritional profile of your BBQ Chicken Wraps, why not load them up with fresh veggies? Think bell peppers, zucchini, and red onions sliced thinly and sautéed until tender. You can also toss in some jalapeños for a spicy kick! Not only do these veggies add color, but they also pack in essential vitamins and minerals. Want to explore more veggie options? Check out this article on healthy vegetable pairings.
These variations elevate the classic wrap to new heights, making lunchtime even more exciting!
Cooking tips and notes for BBQ Chicken Wraps
Make Ahead Tips for Coleslaw
To ensure your BBQ Chicken Wraps shine, prep your coleslaw in advance but keep a few tricks in mind. As the vegetables release moisture, your coleslaw can become watery quickly. A great method is to salt the sliced veggies and let them sit in a colander for 1-4 hours. This draws out excess water and keeps your coleslaw crisp. Combine everything just before serving to maintain that delightful crunch!
How to Keep Your Wraps from Getting Soggy
A soggy wrap is a bummer when you're craving BBQ Chicken Wraps! To avoid this, layer your fillings wisely. Always place greens, like spinach, closest to the wrap, acting as a barrier for moisture from the coleslaw and chicken. Additionally, assembling the wraps right before eating ensures they stay fresh and flavorful. Enjoy the perfect bite every time!
Serving suggestions for BBQ Chicken Wraps
Pairing Wraps with Sides
To elevate your BBQ Chicken Wraps, consider pairing them with refreshing sides. A classic option is sweet potato fries, which provide a lovely contrast to the sweet BBQ chicken. Alternatively, a zesty cucumber salad can add a refreshing crunch. If you’re feeling adventurous, try corn on the cob brushed with lime and chili for a vibrant kick! For a heartier choice, baked beans lend an amazing flavor punch.
The Best Dipping Sauces for Your Wraps
No wrap is complete without a delightful dip! For your BBQ Chicken Wraps, a creamy ranch or a tangy barbecue sauce will enhance every bite. If you prefer a kick, a spicy sriracha mayo works wonders too. Mix things up with a homemade avocado sauce for a rich, smooth complement. These dips not only add flavor but make your meal feel even more indulgent!
Want to try a quick recipe for homemade ranch? Check out this ranch dip guide to enhance your wraps!
Time breakdown for BBQ Chicken Wraps
Preparation time
Getting everything prepped for your BBQ Chicken Wraps is a breeze! You’ll need about 16 minutes to butterfly the chicken, whip up your tangy coleslaw, and get everything ready to go.
Cook time
Cooking the chicken only takes around 8 minutes! A quick fry combined with the perfect amount of BBQ sauce makes it a deliciously fast meal.
Total time
From start to finish, you can have your flavorful wraps ready in just 24 minutes. Perfect for a busy lunch or snack!
Nutritional Facts for BBQ Chicken Wraps
Calories
Each BBQ Chicken Wrap contains approximately 621 calories. This makes it a hearty option for lunch, providing energy to fuel your day without weighing you down.
Protein
Packed with around 42.63 grams of protein, these wraps are not just delicious but also provide a solid dose of protein to help with muscle repair and keep you feeling satisfied longer.
Sodium
Keep in mind that each wrap has about 1966 mg of sodium. While this contributes to the flavor profile, it's wise to balance your intake throughout the day, especially if you're watching your sodium levels. For more insights on sodium intake, check out the American Heart Association for guidelines.
FAQs about BBQ Chicken Wraps
Can I use leftover chicken for this recipe?
Absolutely! Using leftover chicken not only makes these BBQ Chicken Wraps a breeze to prepare, but it’s also a great way to minimize food waste. Simply shred or slice your chicken and toss it with BBQ sauce before assembling your wrap. It's an excellent time-saver for busy weeknights!
What are some good alternatives for wraps?
If you’re not a fan of flour tortillas, consider these alternatives:
- Whole grain wraps for extra fiber.
- Lettuce leaves for a low-carb option.
- Corn tortillas for a gluten-free choice.
- Pita pockets for a fun twist!
Feel free to experiment based on your dietary preferences and what you have on hand.
How can I make these BBQ Chicken Wraps healthier?
To boost the nutritional profile of your BBQ Chicken Wraps, try these tips:
- Use grilled chicken breast instead of frying.
- Opt for a light mayo or Greek yogurt in your coleslaw.
- Add more fresh veggies like bell peppers and cucumbers into the mix.
- Swap out regular tortillas for whole grain or spinach wraps to increase fiber.
These simple swaps will keep the deliciousness intact while lightening things up! For more healthy recipe ideas, check out resources like Healthline for inspiration.
Conclusion on BBQ Chicken Wraps
Enjoying Homemade Goodness Over Fast Food
Homemade BBQ Chicken Wraps offer delicious flavors and quality ingredients, making them a satisfying choice compared to fast food. Whipping up these wraps not only delights your taste buds but also empowers you to embrace healthier options. Gather your friends and savor a guilt-free lunch together—your taste buds will thank you!
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 (see notes)
- 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 (see notes)
- 4 tablespoon Mayo (full fat)
- 1 tablespoon Sour Cream
- 2 teaspoon Dijon Mustard
- 2 teaspoon Apple Cider Vinegar
- ½ teaspoon Sugar (see notes)
- Salt & Black Pepper to taste
Wraps
- 4 large White Flour Tortilla Wraps
- 4 small handfuls Spinach or greens of choice
Instructions
Cooking Instructions
- Butterfly slice your two breasts in half to make 4 even sized breasts. Coat in smoked paprika, garlic powder, salt, black pepper & cayenne pepper, and a 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 mayo, sour cream, Dijon mustard, apple cider vinegar and sugar 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!
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