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These fresh and crunchy BBQ Chicken Salad Wraps take just minutes to make for a quick and easy, low calorie weeknight meal.
This recipe is my idea of the perfect summer meal. It utilizes rotisserie chicken, sauces that I always keep stocked in my fridge, and it requires no time in the oven.
Many times, the recipes I get the most excited about (yay, salads!) don’t elicit the same level of enthusiasm from the people in my house. These BBQ Chicken Salad Wraps are an exception to this rule. Everyone loves them. They are a high protein, low calorie choice that satisfies everyone in my family.
- chopped cooked chicken (I use rotisserie chicken)
- freshly ground black pepper to taste
- romaine lettuce
- frozen corn
- canned black beans (I use reduced sodium)
- quartered grape or cherry tomatoes
- green onions
- shredded sharp cheddar cheese
- BBQ sauce
- light ranch salad dressing (like Litehouse Lite Ranch)
- whole wheat or spinach tortillas
- hot sauce is optional but we love it! (like Cholula)
With no cook time, BBQ Chicken Salad Wraps are a super quick and easy dinner. Most of your time will be spent prepping the vegetables and shredding the cheese and all of these tasks can be done in advance to save even more time.
Once all your ingredients are prepped it’s just a matter of mixing everything together.
- Place the chopped cooked chicken in a medium mixing bowl and season with pepper, to taste.
- Toss the chicken with a couple of tablespoons each of Ranch dressing and BBQ sauce.
- Combine the chopped romaine lettuce, tomatoes, corn, black beans, green onions, cilantro, and shredded cheddar cheese in a large mixing bowl.
- Toss the salad mixture with the remaining Ranch salad dressing and BBQ sauce.
- Layer whole wheat or spinach tortillas with the salad mixture, the chicken mixture, and some avocado. Drizzle with hot sauce, if you’d like, and roll ’em up.
Lighten it Up
There are a variety of ways to lighten this recipe up whether your concern is fat, calories, or sodium.
- Go with a high quality light Ranch salad dressing. Look at the refrigerated dressings in the produce department of your grocery store for a good selection.
- Well known brands are now making reduced sodium canned beans and they are widely available at major grocery store chains.
- Look for a low sugar BBQ sauce. You might be surprised that some brands are quite a bit lower in sugar than others. Read the label.
- We aren’t big fans of reduced fat cheese here so this is one area where I typically splurge but this is another way to save on fat and calories if you are so inclined.
BBQ Chicken Salad Wraps
- 2 cups chopped cooked chicken (I use rotisserie chicken)
- freshly ground black pepper to taste
- 3 cups chopped romaine lettuce
- 1 cup frozen corn thawed
- 15 ounces canned reduced sodium black beans rinsed and drained
- 1 cup quartered grape or cherry tomatoes
- 3 green onions thinly sliced
- 1/3 cup chopped cilantro leaves thick stems removed
- 1 cup shredded sharp cheddar cheese
- 1/3 cup BBQ sauce divided
- 1/3 cup light ranch salad dressing divided (like Litehouse Lite Ranch)
- 1 avocado chopped
- 6 whole wheat or spinach tortillas
- hot sauce optional (like Cholula)
- Place the chicken in a medium mixing bowl and season with pepper, to taste. Measure out 1/3 cup each of the Ranch dressing and BBQ sauce in separate measuring cups or small bowls. Add 2 tablespoons of the Ranch and 2 tablespoons the BBQ sauce to the chicken and use tongs to toss until the sauces are well incorporated. Reserve remaining Ranch and BBQ sauce for later.
- In a separate large mixing bowl, combine lettuce, beans, corn, tomatoes, green onions, cilantro and cheese. Add the remaining Ranch dressing and BBQ sauce and toss with tongs to combine well.
- Assemble the wraps by layering the tortillas first with the salad mixture, topped with the chicken mixture and avocado. Drizzle with hot sauce, if desired. Roll up and serve.
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