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BBQ Chicken Salad Wraps

These fresh and crunchy BBQ Chicken Salad Wraps take just minutes to make for a quick and easy weeknight meal.
Prep Time15 mins
Cook Time0 mins
Total Time15 mins
Course: Main Course, Salad
Cuisine: American
Diet: Low Calorie, Low Fat, Low Salt
Keyword: bbq chicken salad wraps
Servings: 6 wraps
Calories: 486kcal
Author: Valerie Brunmeier

Ingredients

  • 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)

Instructions

  • 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.

Notes

Nutrition information was calculated with light Ranch dressing and reduced sodium black beans. To lighten this recipe up further, use a low sugar BBQ sauce and reduced fat cheese.

Nutrition

Serving: 1wrap | Calories: 486kcal | Carbohydrates: 52g | Protein: 30g | Fat: 19g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 809mg | Potassium: 804mg | Fiber: 10g | Sugar: 10g | Vitamin A: 2571IU | Vitamin C: 13mg | Calcium: 281mg | Iron: 3mg