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BBQ Chicken Ranch Wrap Meal Prep

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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Calories: 517kcal
Servings: 5 People
Metric - Imperial

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.
Chef's Tips
Without buttermilk, this stays thicker, more of a spreadable dip than a pourable dressing — works in your favour here since it won't run out the sides of the wrap.
Dried herbs need a little resting time in a wet mix to rehydrate and release flavour — make the ranch first, so it has time to sit while you prep everything else.
The brown sugar in the rub helps the chicken caramelise in the pan — same principle as the "bark" on smoked BBQ, just compressed into a quick sear.
Storage & Reheating
Refrigerate the wraps tightly wrapped for up to 4 days, or freeze for up to 3 months. If freezing, leave the lettuce out and add it fresh after reheating, since it won't hold up in the freezer.
The best way to reheat is to toast the wrap in a dry pan over medium heat, seam side down first, for 2–3 minutes until golden, then flip and toast the other side for another 1–2 minutes — this crisps the tortilla and warms the filling through properly. An air fryer or oven works well too: air fry at 175°C/350°F for 3–4 minutes, flipping halfway, or oven bake wrapped in foil at 180°C/350°F for 8–10 minutes. Microwaving is the last resort, since it makes the tortilla chewy and soggy. If you do end up microwaving, it's better to unwrap and warm just the chicken for 1–2 minutes before reassembling.
Serving 1WrapCalories 517kcalCarbohydrates 54.6gProtein 50.7gFat 11gSaturated Fat 3.7gPolyunsaturated Fat 2.41gMonounsaturated Fat 5gTrans Fat 0.2gCholesterol 119.3mgSodium 882.2mgPotassium 781.7mgFiber 6.3gSugar 15gVitamin A 398.7IUVitamin C 2.58mgCalcium 278mgIron 1.4mg