BBQ Chicken Coleslaw Wraps

ByAngela

Introduction

Are you looking for a delicious yet healthy meal that can be prepared in under 90 minutes? BBQ chicken coleslaw wraps might just be the answer! This recipe combines tender, juicy chicken coated in smoky barbecue sauce with a refreshing crunchy coleslaw, all wrapped up in a soft tortilla. Not only is it a delightful dish, but it also challenges the common belief that healthy meals have to be time-consuming and boring. Let’s dive into how you can create this mouthwatering meal that is perfect for any occasion!

Ingredients List

To make these BBQ chicken coleslaw wraps, you will need the following ingredients:

For the BBQ Chicken:

  • 2 cups cooked chicken, shredded (rotisserie chicken works great)
  • 1 cup BBQ sauce (choose your favorite brand or homemade)
  • 1 tablespoon olive oil (for sautéing)
  • 1 teaspoon garlic powder (for added flavor)
  • 1 teaspoon onion powder (for depth)

For the Coleslaw:

  • 4 cups green cabbage, finely shredded
  • 1 cup carrots, grated
  • 1/2 cup red cabbage, finely shredded
  • 1/2 cup mayonnaise (or Greek yogurt for a lighter option)
  • 2 tablespoons apple cider vinegar (for tanginess)
  • 1 tablespoon honey (to balance the flavors)
  • Salt and pepper to taste

For the Wraps:

  • 4 large tortillas (whole wheat or gluten-free options available)
  • Fresh cilantro (optional, for garnish)
  • Sliced jalapeños (optional, for a spicy kick)

Substitution Suggestions:

  • Chicken: Substitute with tofu or tempeh for a vegetarian option.
  • BBQ Sauce: Use a sugar-free or low-sodium version for a healthier alternative.
  • Mayonnaise: Swap with avocado for a creamy, nutritious twist.

Timing

Preparing these BBQ chicken coleslaw wraps is a breeze! Here’s a breakdown of the timing:

  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes (if cooking chicken from scratch)
  • Total Time: 45 minutes

This total is approximately 20% less time than the average recipe for similar wraps, making it a quick and satisfying meal option.

Step-by-Step Instructions

Step 1: Prepare the Chicken

  1. Heat the Olive Oil: In a large skillet over medium heat, add the olive oil.
  2. Add Chicken: Once the oil is hot, add the shredded chicken.
  3. Season: Sprinkle garlic powder, onion powder, and salt over the chicken. Stir to combine.
  4. Mix in BBQ Sauce: Pour in the BBQ sauce and stir until the chicken is well-coated. Cook for about 5-7 minutes until heated through.

Step 2: Make the Coleslaw

  1. Combine Vegetables: In a large bowl, mix the shredded green cabbage, carrots, and red cabbage.
  2. Prepare Dressing: In a separate small bowl, whisk together mayonnaise, apple cider vinegar, honey, salt, and pepper.
  3. Mix Together: Pour the dressing over the cabbage mixture and toss until everything is evenly coated.

Step 3: Assemble the Wraps

  1. Warm the Tortillas: Lightly warm the tortillas in a skillet or microwave for easier rolling.
  2. Layer Ingredients: Place a generous portion of BBQ chicken in the center of each tortilla, followed by a scoop of coleslaw.
  3. Wrap It Up: Fold in the sides of the tortilla and roll it up tightly from the bottom.
  4. Serve: Slice in half and serve with fresh cilantro and jalapeños if desired.

Nutritional Information

Here’s a breakdown of the nutritional information per serving (1 wrap):

  • Calories: 350
  • Protein: 25g
  • Carbohydrates: 40g
  • Fat: 12g
  • Fiber: 5g
  • Sugar: 6g

This recipe is not only tasty but also provides a balanced meal packed with protein and fiber, making it a great option for lunch or dinner.

Healthier Alternatives for the Recipe

If you’re looking to make these wraps even healthier, consider the following alternatives:

  • Use Whole Grain Tortillas: For added fiber and nutrients.
  • Greek Yogurt Instead of Mayonnaise: This swap reduces calories and adds protein.
  • Add More Veggies: Incorporate bell peppers, cucumbers, or spinach into the coleslaw for extra crunch and nutrition.
  • Grill the Chicken: Instead of cooking it in sauce, grilling adds flavor without extra calories.

Serving Suggestions

These BBQ chicken coleslaw wraps can be served in various ways to enhance your dining experience:

  • With a Side of Fruit: Fresh fruit salad pairs perfectly with the savory wraps.
  • Dipping Sauce: Serve with additional BBQ sauce or a tangy ranch dressing for dipping.
  • Make It a Platter: Create a platter with assorted veggies and dips for a fun family-style meal.

Common Mistakes to Avoid

When making BBQ chicken coleslaw wraps, keep these common pitfalls in mind:

  • Overcooking the Chicken: Ensure the chicken is heated through but not overcooked, which can dry it out.
  • Too Much Sauce: While BBQ sauce adds flavor, too much can make the wraps soggy. Use just enough to coat the chicken.
  • Skipping the Resting Time: Allowing the coleslaw to sit for about 10 minutes after mixing helps the flavors meld together beautifully.

Storing Tips for the Recipe

To keep your BBQ chicken coleslaw wraps fresh and tasty:

  • Refrigerate Leftovers: Store any leftovers in an airtight container in the fridge for up to 3 days.
  • Separate Components: If possible, store the chicken and coleslaw separately from the tortillas to prevent sogginess.
  • Freeze for Later: You can freeze the BBQ chicken (without the coleslaw) for up to 2 months. Thaw and reheat before serving.

Conclusion

In summary, BBQ chicken coleslaw wraps are a quick, healthy, and delicious meal option that everyone will love. With easy preparation and a burst of flavors, these wraps are perfect for any occasion. Try this recipe today, and don’t forget to share your thoughts in the comments below or subscribe for more delicious updates!

FAQs

1. Can I use store-bought coleslaw mix for this recipe?

Absolutely! Using a pre-packaged coleslaw mix can save time and effort.

2. Is this recipe suitable for meal prep?

Yes! These wraps can be prepped ahead of time and stored separately for quick meals throughout the week.

3. Can I make this recipe vegan?

Yes! Substitute the chicken with shredded jackfruit or tofu, and use vegan mayo for the coleslaw dressing.

4. What can I serve with these wraps?

Consider pairing them with sweet potato fries, a light salad, or a refreshing fruit salad for a complete meal.

5. How can I make the BBQ chicken spicier?

Add cayenne pepper or hot sauce to the BBQ sauce for an extra kick!

BBQ Chicken Coleslaw Wraps

BBQ Chicken Coleslaw Wraps

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients

  • For the BBQ Chicken:
  • 2 cups cooked chicken, shredded (rotisserie chicken works great)
  • 1 cup BBQ sauce (choose your favorite brand or homemade)
  • 1 tablespoon olive oil (for sautéing)
  • 1 teaspoon garlic powder (for added flavor)
  • 1 teaspoon onion powder (for depth)
  • For the Coleslaw:
  • 4 cups green cabbage, finely shredded
  • 1 cup carrots, grated
  • 1/2 cup red cabbage, finely shredded
  • 1/2 cup mayonnaise (or Greek yogurt for a lighter option)
  • 2 tablespoons apple cider vinegar (for tanginess)
  • 1 tablespoon honey (to balance the flavors)
  • Salt and pepper to taste
  • For the Wraps:
  • 4 large tortillas (whole wheat or gluten-free options available)
  • Fresh cilantro (optional, for garnish)
  • Sliced jalapeños (optional, for a spicy kick)

Instructions

    Step 1: Prepare the Chicken

    1. Heat the Olive Oil: In a large skillet over medium heat, add the olive oil.
    2. Add Chicken: Once the oil is hot, add the shredded chicken.
    3. Season: Sprinkle garlic powder, onion powder, and salt over the chicken. Stir to combine.
    4. Mix in BBQ Sauce: Pour in the BBQ sauce and stir until the chicken is well-coated. Cook for about 5-7 minutes until heated through.

    Step 2: Make the Coleslaw

    1. Combine Vegetables: In a large bowl, mix the shredded green cabbage, carrots, and red cabbage.
    2. Prepare Dressing: In a separate small bowl, whisk together mayonnaise, apple cider vinegar, honey, salt, and pepper.
    3. Mix Together: Pour the dressing over the cabbage mixture and toss until everything is evenly coated.

    Step 3: Assemble the Wraps

    1. Warm the Tortillas: Lightly warm the tortillas in a skillet or microwave for easier rolling.
    2. Layer Ingredients: Place a generous portion of BBQ chicken in the center of each tortilla, followed by a scoop of coleslaw.
    3. Wrap It Up: Fold in the sides of the tortilla and roll it up tightly from the bottom.
    4. Serve: Slice in half and serve with fresh cilantro and jalapeños if desired.
© Angela
Category: DINNER