BBQ Chicken Ranch Wraps
BBQ chicken and ranch is one of those combos that just works. Wrap it up with melted cheddar and crisp lettuce and you’ve got a lunch you’ll actually look forward to on a Wednesday. It’s quick to make, easy to pack, and holds together properly through the week.
The chicken gets a quick spice rub and a hard sear in the pan, then goes straight through BBQ sauce while it’s still warm. That’s the whole trick here. No slow cooking, no marinating overnight, just a hot pan and 15 minutes.
The ranch is homemade too, just Greek yogurt, sour cream and dried herbs. It’s thicker than a bottled dressing, which is exactly what you want in a wrap. Nothing runs out the sides, and it holds up in the fridge for days.
BBQ Chicken Ranch Wraps
CHICKEN · MEAL PREP · EASY
A Wrap That Actually Holds Up All Week
Most wraps go soggy by day two. This one doesn't, because the ranch is thick enough to act as a barrier between the tortilla and everything else, and the chicken goes in warm but not wet.
It's also just properly satisfying. Chicken cut into strips or diced, a smoky spice rub, a hard sear, then straight into BBQ sauce. You get char, spice and sauce in every bite instead of just sauce on top.
Five wraps means five lunches sorted in half an hour. Wrap them individually, throw them in the fridge, and you've got something better than anything you'd grab from a shop.
BBQ Chicken Ranch Wrap Meal Prep
Ingredients
Protein
- 750 g Chicken Breast, Tenderloins or Thigh Sliced or Diced
- 15 ml Olive Oil
Chicken Spice Rub
- 4 g Smoked Paprika
- 4 g Garlic Powder
- 4 g Onion Powder
- 4 g Ground Cumin
- 2 g Brown Sugar
- Salt & Pepper To Taste
Homemade Ranch
- 125 g Plain Greek Yogurt
- 60 g Sour Cream
- 1 g Dried Dill
- 1 g Dried Parsley
- 1 g Dried Chives
- 4 g Garlic Powder
- 4 g Onion Powder
- Salt & Pepper To Taste
Sauce
- 125 ml BBQ Sauce
Wrap Components
- 5 Flour Tortillas Large
- 150 g Cheddar Cheese Grated
- 100 g Romaine (Cos) Lettuce Shredded
- ½ Red Onion Sliced
Method
Ranch
- Whisk the Greek yogurt and sour cream together until smooth. Stir through the dried dill, parsley, chives, garlic powder and onion powder. Season with salt and pepper. Refrigerate — it improves after 20–30 minutes as the dried herbs rehydrate and open up.
Chicken
- Toss the chicken through the spice rub until evenly coated.
- Heat the oil in a pan over medium-high heat. If using breast or thigh, cut into strips or diced, cook for 6–8 minutes, undisturbed in the first couple of minutes to let it caramelise, until browned and cooked through (internal temp 74°C/165°F). If using tenderloins left whole, cook for 2 ½ minutes on each side, until browned and cooked through (internal temp 74°C/165°F).
- Take the pan off the heat and toss the warm chicken through the BBQ sauce until well coated. If using whole tenderloins, slice them at this point before tossing them through the sauce (optional).
Assembly
- Warm the tortillas slightly so they're pliable and don't crack when rolled.
- Lay each tortilla flat, spread with the homemade ranch, then layer cheese, BBQ chicken, lettuce and onion. Roll tightly, tucking in the sides as you go.
- Wrap each one tightly in foil or parchment and refrigerate.
