BBQ Chicken Wrap with Ranch and Crunchy Slaw

Looking for a quick and tasty lunch idea? This BBQ chicken wrap with creamy ranch and a crunchy coleslaw is the perfect solution. It’s like bringing all the joy of a summer barbecue indoors – juicy barbecue-seasoned chicken and fresh, shredded cabbage tossed in tangy ranch, all rolled up in a soft tortilla. Whether you’re packing a BBQ lunch wrap for work or enjoying a leisurely meal at home, this wrap is an easy chicken lunch idea that feels special. Grilling the chicken adds smoky flavor and keeps it lean – after all, grilled chicken can be “a quick and healthy way to boost your protein intake” healthline.com. Top it off with a spoonful of ranch and crisp slaw, and you’ve got a satisfying, high-protein lunch that’s both flavor-packed and filling. Let’s dig in and see why this BBQ chicken wrap is such a winner!

Why This BBQ Chicken Wrap Is a High-Protein Lunch Idea

• Lean Protein: Chicken breast is an excellent source of lean protein. A standard 3-ounce (85g) portion of grilled chicken breast delivers about 24 grams of protein healthline.com – more than half of the daily value for most adults. Protein helps keep you full and supports muscle health, so this wrap makes a satisfying high-protein lunch. In fact, nutrition experts note that chicken “is highly nutritious and a good source of protein,” which can support weight management and muscle growth healthline.com.
• Nutrient-Packed Veggies: The crunchy slaw filling is made of shredded cabbage and carrots – vegetables brimming with vitamins, fiber, and antioxidants. Cabbage is very low in calories but loaded with nutrients: one cup of raw cabbage (~90g) has only about 22 calories and provides over 50% of your daily vitamin K and roughly 35% of vitamin C healthline.com. It also contains fiber and plant antioxidants that may help reduce inflammation healthline.com. Carrots add a dose of vitamin A, too – even a small 100g serving of coleslaw can give you around a quarter of your daily vitamin A requirement bbcgoodfood.com. In short, this wrap delivers color, crunch, and health benefits from real vegetables.
• Balanced Meal: Combining lean chicken, fresh veggies, and just a bit of dressing makes a well-rounded meal. The tortilla wrap provides whole-grain carbs (if you choose a whole-wheat tortilla), and the ranch dressing contributes a small amount of healthy fats and creaminess. Together, these ingredients create a satisfying and balanced BBQ lunch wrap that will keep you fueled through your day.

✅ Ingredients for BBQ Chicken Wrap (Metric & Imperial)

To make 4 wraps, gather the following ingredients:

• 500g (about 1 lb) boneless, skinless chicken breast or chicken thighs, trimmed of fat
• 4 large flour or whole-wheat tortillas (each about 25 cm / 10 inches in diameter)
• 120ml (½ cup) BBQ sauce (use your favorite brand or homemade sauce)
• 2 tbsp (30ml) olive oil (for cooking the chicken)
• 150g (about 5 oz) shredded cabbage (coleslaw mix, or a mix of green and purple cabbage)
• 100g (about 3.5 oz) shredded carrots (optional, for extra color and sweetness)
• 60ml (¼ cup) ranch dressing (store-bought or homemade; can also use Greek yogurt with ranch seasoning)
• 1 tbsp (15ml) apple cider vinegar or lemon juice (to toss the slaw, optional for tanginess)
• 1 tbsp (15ml) mayonnaise (optional – use if you like creamier coleslaw; Greek yogurt can be substituted)
• 1 tsp (5ml) honey (optional, for a touch of extra sweetness in the BBQ sauce)
• Salt and freshly ground black pepper, to taste
• Optional garnishes: Sliced jalapeños for heat, chopped green onions, or dill pickle slices for extra flavor

Metric to imperial conversion: For example, 500g chicken is roughly 1 lb, and 150g shredded cabbage is about 5 oz (just under 2 cups loosely packed). Use measuring spoons (15ml = 1 Tbsp) and cups/ounces as guides.

✅ Instructions: How to Make a BBQ Chicken Wrap

1. Prep and cook the chicken. Pat the chicken dry and slice it into strips or bite-size pieces. Season lightly with salt, pepper, and (if desired) a pinch of paprika or chili powder for extra flavor. Toss the chicken with the BBQ sauce (mix in the optional honey here if you like it sweeter).
   • Grill method: Preheat a grill or grill pan to medium-high heat. Brush it with a little oil. Grill the BBQ-coated chicken for about 3–4 minutes per side, or until cooked through (no pink inside, internal temperature ~75°C/165°F). Let the chicken rest briefly, then shred or chop it.
   • Stovetop method: Heat the olive oil in a large skillet over medium heat. Add the chicken pieces and cook for about 5–7 minutes, turning once, until nicely browned and fully cooked. (You may want to cook in batches so as not to crowd the pan.) Remove from heat. If you like, stir in a little extra BBQ sauce for more glaze.
2. Make the crunchy slaw. In a mixing bowl, combine the shredded cabbage and carrots. In a small bowl or measuring cup, whisk together the ranch dressing with a splash of apple cider vinegar and mayonnaise (if using). Pour this dressing over the cabbage and carrots. Toss everything until well coated. Season the slaw with a pinch of salt and pepper, and a squeeze of lemon or a dash of vinegar to brighten the flavors. Set aside – the slaw can sit while you finish preparing the chicken and wraps.
3. Warm the tortillas. To make the tortillas more pliable, warm them briefly. You can heat each tortilla in a dry skillet over medium heat for about 20 seconds per side (just until warm and slightly toasted), or wrap them in foil and warm in a 180°C (350°F) oven for a few minutes. Warming prevents tearing when you roll the wrap. Keep them covered so they stay soft.
4. Assemble the wraps. Lay a warmed tortilla on a plate or cutting board. Place a generous spoonful of the BBQ chicken in the center (about 100–120g of chicken per wrap). Top the chicken with a good scoop of the crunchy slaw. Drizzle a little more ranch or BBQ sauce over the filling if you like (for extra flavor). Add any optional garnishes now (jalapeño slices, green onion, etc.).
5. Roll and slice. Fold in the sides of the tortilla, then roll it up tightly from the bottom, keeping the filling snug inside. Place a toothpick in the center if needed to hold it. Slice the wrap in half on the diagonal. You now have a vibrant BBQ chicken wrap ready to serve!

Completed wraps will look bright and appetizing – packed with sauce-coated chicken, creamy ranch slaw, and veggies. They’re colorful on the inside and look great on a plate. For example, here’s a similar chicken & avocado wrap to give you the idea:

Above: A grilled chicken wrap filled with ranch-dressed slaw and avocado.

Recipe Variations

• Spicy BBQ Chicken Wrap: Crank up the heat! Use a spicy BBQ sauce or mix in some hot sauce or chili flakes when you coat the chicken. Add sliced jalapeños or pickled banana peppers to the slaw. Try pepper jack cheese instead of mild cheese. The smoky BBQ flavor with a kick of spice makes this a bold twist on the classic.
• Vegetarian “Chicken” Wrap: Swap the chicken for a plant-based protein! Try shredded BBQ jackfruit (canned jackfruit pulled apart and tossed in BBQ sauce) or roasted chickpeas seasoned with smoked paprika and BBQ rub. Use vegan ranch or a cashew “cream” dressing. The rest of the wrap (tortilla and slaw) stays the same. You’ll still get the tangy barbecue taste and crunch, but in a meat-free version.
• Low-Carb/Keto Option: Use large lettuce leaves (like romaine or butter lettuce) in place of tortillas for a lettuce wrap. Everything else is the same – fill with BBQ chicken and slaw. This gives you the crunchy wrap experience without the carb load. Alternatively, use a low-carb tortilla or wrap with a high-fiber tortilla.

Feel free to get creative! You could add cheese (cheddar or mozzarella) and toast the whole wrap in a panini press for a melty version, or include grilled veggies (bell peppers, onions) inside.

Serving & Storage Tips

• Serving suggestions: These wraps are fantastic hot off the grill or served at room temperature. Serve them as a stand-alone meal or with a simple side salad, coleslaw, or veggie chips. They’re also great picnic food – cut each wrap in half and pack in a lunch container. For a fun party idea, slice each wrap into bite-size pinwheels for a BBQ wrap platter.
• Storage: If you have leftover chicken or slaw, store them separately in airtight containers in the refrigerator. The chicken will keep 3–4 days and the slaw about 2–3 days (dress it fresh for best crunch). Cooked BBQ chicken can also be frozen (in portions) for up to 2 months; thaw in the fridge before using. To make this wrap-ahead, you can even prep the chicken and slaw the night before. When ready to eat, warm the filling if desired, then assemble just before serving so the tortilla stays soft.
• Reheating: If your wrap is already assembled and you want to reheat, toast it lightly in a skillet or oven (wrap in foil and warm at 180°C/350°F) to avoid sogginess. A quick sandwich press or skillet on medium heat (1-2 minutes per side) will re-crisp the tortilla and melt any cheese inside.

By following these tips, your BBQ chicken wraps will stay fresh and delicious, whether you’re packing them for tomorrow’s lunch or enjoying them for dinner tonight.

For more creative lunch ideas, check out our other Taylor Recipe posts:

5 Easy Steps to Make a Chicken Avocado Wrap for Lunch for a protein-packed fruity twist.

Top 7 Tips for Perfecting Your Chicken Parmesan Sandwich for cheesy comfort food inspiration.

7 Ingredients That Make the Best Turkey Avocado Club Sandwich if you love a classic deli-style sandwich. Enjoy your BBQ chicken wraps.

and happy cooking!

Sources: This recipe’s health claims are supported by nutrition experts – for example, grilled chicken is noted as a healthy, protein-rich choice healthline.com healthline.com, and cabbage slaw provides fiber and vitamins A, C, and K healthline.com bbcgoodfood.com. These tips ensure our wrap is as nutritious as it is delicious.