Mouthwatering BBQ Grilled Chicken Wrap (High-Protein, Summer Flavor Bomb)

Meta Description: Discover this incredible homemade BBQ Grilled Chicken Wrap recipe from www.dailymeatrecipe.com – a high-protein summer meal packed with smoky grilled chicken, fresh vegetables, and tangy BBQ sauce, perfect for outdoor dining or a quick, nutritious lunch.

Introduction

When summer temperatures soar, the last thing you want is to spend hours in a hot kitchen – yet you still crave delicious, satisfying meals that fuel your active lifestyle. Enter our BBQ Grilled Chicken Wrap, a high-protein powerhouse that delivers incredible flavor with minimal effort. This recipe transforms simple ingredients into a portable flavor bomb that’s perfect for beach days, backyard gatherings, or weekday lunches. Each wrap packs an impressive 32 grams of quality protein, primarily from tender, juicy grilled chicken that’s been infused with smoky BBQ goodness. What makes this wrap recipe truly special is the balance of textures and temperatures – warm, charred chicken meets cool, crisp vegetables and creamy avocado, all enveloped in a soft tortilla with just the right amount of tangy sauce. At www.dailymeatrecipe.com, we believe summer meals should be both nutritious and exciting, and this BBQ chicken wrap delivers on both fronts. It’s the perfect solution for health-conscious food lovers who refuse to compromise on flavor, even when time and temperature aren’t on their side.

Ingredients

Ingredient	Quantity	Notes
Chicken breast, boneless, skinless	1 pound (450g)	Cut into strips or tenderloins
BBQ dry rub	2 tablespoons	Store-bought or homemade
BBQ sauce	1/3 cup + extra for serving	Choose your favorite variety
Large flour tortillas	4 (10-inch)	Whole wheat for extra fiber
Romaine lettuce	2 cups	Chopped
Red cabbage	1 cup	Thinly sliced
Corn kernels	1 cup	Fresh off the cob or grilled
Red bell pepper	1 medium	Thinly sliced
Red onion	1/2 medium	Thinly sliced
Avocado	1 large	Sliced
Cilantro	1/4 cup	Chopped
Lime	1 whole	Cut into wedges
Greek yogurt	1/2 cup	Plain, full-fat
Olive oil	2 tablespoons	For grilling
Salt and pepper	To taste	For seasoning
Smoked paprika	1 teaspoon	For extra smoky flavor
Honey	1 tablespoon	For BBQ sauce enhancement
Garlic powder	1/2 teaspoon	For seasoning

Nutrition Facts

Nutrient	Amount per Serving
Calories	520
Protein	32g
Carbohydrates	45g
Fat	23g
Saturated Fat	5g
Cholesterol	85mg
Sodium	710mg
Fiber	7g
Sugar	10g
Iron	3mg
Calcium	130mg

Nutrition information is calculated per wrap (recipe yields 4 wraps)

Preparation Instructions

Step 1: Prepare the Chicken

1. In a bowl, mix the BBQ dry rub with 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, and a pinch of salt and pepper.
2. Pat the chicken strips dry with paper towels, then coat them evenly with the spice mixture.
3. Allow the chicken to marinate for at least 30 minutes, or up to 4 hours in the refrigerator for deeper flavor.

Step 2: Grill the Chicken

1. Preheat your grill to medium-high heat (approximately 400°F/200°C).
2. Lightly oil the grill grates to prevent sticking.
3. Place the seasoned chicken strips on the grill and cook for 4-5 minutes per side, or until the internal temperature reaches 165°F (74°C).
4. During the last 2 minutes of cooking, brush the chicken with half of the BBQ sauce.
5. Remove the chicken from the grill and let it rest for 3-5 minutes.
6. Slice the chicken into bite-sized pieces or strips.

Step 3: Prepare the Creamy BBQ Sauce

1. In a small bowl, combine the Greek yogurt with the remaining BBQ sauce and honey.
2. Mix well until smooth and set aside.

Step 4: Prepare the Vegetables

1. If using fresh corn, grill the corn on the cob until lightly charred, then carefully cut the kernels off.
2. In a large bowl, toss together the romaine lettuce, red cabbage, corn kernels, red bell pepper, red onion, and chopped cilantro.
3. Season the vegetable mixture lightly with salt and pepper.

Step 5: Warm the Tortillas

1. Place the tortillas on the grill for about 10-15 seconds per side, just until warm and slightly pliable. Alternatively, warm them in a dry skillet or microwave for 10-15 seconds.

Step 6: Assemble the Wraps

1. Lay each warm tortilla flat on a clean surface.
2. Spread a generous tablespoon of the creamy BBQ sauce down the center of each tortilla.
3. Add a quarter of the vegetable mixture to each tortilla.
4. Top with the grilled BBQ chicken pieces.
5. Add sliced avocado.
6. Drizzle with additional creamy BBQ sauce if desired.

Step 7: Roll and Serve

1. Fold in the sides of each tortilla, then roll from the bottom up, tucking in the filling as you go to create a tight wrap.
2. Cut each wrap diagonally in half.
3. Serve immediately with lime wedges and additional BBQ sauce on the side.

Serving Suggestions

This high-protein BBQ Grilled Chicken Wrap is a complete meal on its own, but here are some delicious accompaniments to enhance your summer dining experience:

• Serve with sweet potato fries dusted with a touch of the same BBQ seasoning used on the chicken for flavor consistency.
• Accompany with grilled corn on the cob slathered with a chipotle-lime butter for a perfect summer side.
• Offer a refreshing watermelon and feta salad to contrast the bold, smoky flavors of the wrap.
• For a casual outdoor gathering, pair with a chilled quinoa salad loaded with fresh vegetables for additional protein and fiber.
• Create a BBQ feast by serving smaller versions of these wraps alongside other grilled favorites like kebabs or vegetable skewers.
• For a cooling beverage pairing, serve with freshly made lemonade infused with mint or a light, citrusy IPA for the adults.

Pro Tips

Elevate your BBQ Grilled Chicken Wrap with these expert cooking insights:

• Pound the chicken: For even more tender chicken, lightly pound the breasts to an even thickness before marinating to ensure uniform cooking.
• Don’t overcook: Remove the chicken from the grill just as it reaches 165°F to prevent it from becoming dry – it will continue cooking slightly as it rests.
• Double duty grilling: While the grill is hot, char your corn, bell peppers, and even the red onions to add another dimension of smoky flavor.
• Tortilla technique: When warming tortillas on the grill, do so just before assembly and watch them carefully – they can go from perfectly pliable to crisp in seconds.
• Strategic layering: Place the lettuce and cabbage down first before the saucy ingredients to prevent the tortilla from becoming soggy.
• Make-ahead hack: Prepare all components up to two days ahead and store separately in the refrigerator. Warm the chicken and tortillas just before assembly for a quick meal.
• Wrap security: For portable wraps that won’t fall apart, wrap the bottom half tightly in parchment paper or foil, leaving the top half exposed for eating.
• Temperature contrast: The magic of this wrap comes from the contrast of warm chicken and cool vegetables – assemble just before eating for the perfect balance.

Variations

Customize this BBQ Grilled Chicken Wrap recipe to suit different tastes and dietary needs:

Southwest Fiesta Wrap

Add black beans, sliced jalapeños, and pepper jack cheese to create a Mexican-inspired variation with even more protein and a spicy kick.

Greek-Style BBQ Wrap

Substitute the BBQ sauce with tzatziki, add crumbled feta cheese, olives, and cucumber for a Mediterranean twist on this high-protein wrap.

Asian Fusion BBQ

Use a hoisin-based BBQ sauce, add shredded carrots, cucumber, and a sprinkle of sesame seeds for an Asian-inspired flavor bomb.

Peach BBQ Summer Special

During peak summer season, add grilled peach slices to the wrap for a sweet contrast to the smoky BBQ chicken.

Buffalo Chicken Alternative

Replace the BBQ sauce with buffalo sauce and add blue cheese crumbles and celery for a spicy buffalo chicken wrap.

Vegetarian Option

Substitute the chicken with grilled portobello mushrooms or BBQ-flavored tempeh strips for a plant-based version that still delivers on protein and flavor.

Frequently Asked Questions

Can I make these wraps ahead of time for meal prep?

Yes, but for the best texture, store the components separately and assemble just before eating. The grilled chicken and prepared vegetables will keep well in the refrigerator for 3-4 days.

What’s the best way to pack these wraps for a picnic or beach day?

After rolling the wraps, wrap them tightly in parchment paper, then in aluminum foil. Keep them in a cooler with ice packs. The parchment prevents the foil from reacting with the acidic ingredients, and the double wrapping helps maintain freshness.

Can I use a grill pan or indoor grill if I don’t have access to an outdoor grill?

Absolutely! A grill pan works wonderfully for the chicken. Cook on medium-high heat for approximately the same amount of time, watching for those beautiful grill marks to form.

How can I make this recipe even higher in protein?

Add a sprinkle of hemp seeds, mix some unflavored protein powder into the Greek yogurt BBQ sauce, or include a slice of pepper jack cheese in each wrap.

What gluten-free options work well for these wraps?

Large gluten-free tortillas or lettuce wraps both work well as alternatives. For lettuce wraps, choose large leaves of butter lettuce or romaine hearts and expect to use 2-3 leaves per wrap.

Can I use chicken thighs instead of chicken breast?

Yes! Boneless, skinless chicken thighs work beautifully in this recipe and often provide even more flavor. They may require slightly longer cooking time – look for an internal temperature of 165°F.

Conclusion

This BBQ Grilled Chicken Wrap perfectly embodies what summer eating should be – fresh, flavorful, nutritious, and effortless. By combining lean protein-rich chicken with vibrant vegetables and that irresistible smoky BBQ flavor, we’ve created a portable meal that satisfies hunger and taste buds alike. The beauty of this recipe lies in its versatility – make it for a quick weekday lunch, pack it for an outdoor adventure, or serve it at your next backyard gathering.

With 32 grams of protein per serving, these wraps provide substantial nutrition to fuel your active summer days without weighing you down. The combination of complex carbohydrates from the vegetables and whole wheat tortilla, healthy fats from the avocado, and lean protein from the grilled chicken creates a perfectly balanced meal that’s as good for your body as it is delicious.

We hope this flavor bomb becomes a staple in your summer cooking rotation! Did you try one of our suggested variations or create your own unique twist on this wrap? Share your experience in the comments section below. For more delicious high-protein recipes that capture the essence of summer, visit www.dailymeatrecipe.com. Our collection of nutritious, flavorful dishes will help you make the most of the season while maintaining your health goals. Bookmark our site for your go-to source of reliable, crave-worthy recipes that never compromise on taste or nutrition!