Craving a quick, flavorful meal that’s also good for you? This BBQ Pineapple Chicken Wrap is a delicious way to enjoy a healthy chicken wrap. It’s packed with sweet and savory tastes you’ll love.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken breast. Cooked rotisserie chicken works as a speedy alternative.
- Tortillas: Whole wheat tortillas are recommended. You can also use corn tortillas or lettuce cups for a gluten-free option.
- BBQ Sauce: Your favorite brand of BBQ sauce. Choose a low-sugar option if preferred.
- Pineapple: Fresh pineapple is best, but canned pineapple (drained) works too.
- Coleslaw Mix: Pre-shredded cabbage and carrots make it easy.
- Red Onion: Adds a nice crunch and bite.
- Cilantro: Fresh cilantro brightens the flavors.
Ingredients:
For the Chicken:
- 1 lb boneless, skinless chicken breast
- ½ cup BBQ sauce, plus more for drizzling
- 1 tablespoon olive oil
For the Wraps:
- 4 large whole wheat tortillas
- 1 cup chopped fresh pineapple
- 2 cups coleslaw mix (shredded cabbage and carrots)
- ¼ cup thinly sliced red onion
- ¼ cup chopped fresh cilantro
Optional Toppings:
- Sliced jalapeños
- Avocado slices
- Lime wedges
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Servings: 4
- Tools Needed: Large skillet, cutting board, sharp knife
Step-by-Step Instructions:
1. Cook the Chicken
Heat olive oil in a large skillet over medium-high heat. Add the chicken breast and cook for 5-7 minutes per side, or until cooked through and no longer pink. Remove the chicken from the skillet.
2. Shred the Chicken
Once the chicken is cool enough to handle, shred it using two forks or chop it into small pieces. Return the shredded chicken to the skillet or a mixing bowl.
3. Toss with BBQ Sauce
Pour ½ cup of BBQ sauce over the shredded chicken. Stir until the chicken is evenly coated. Set aside.
4. Prepare Your Wraps
Lay out your whole wheat tortillas on a clean surface. Warm them slightly in a dry skillet or microwave if desired, to make them more pliable.
5. Assemble Your Healthy Chicken Wraps
Divide the BBQ chicken evenly among the tortillas. Top each with chopped pineapple, coleslaw mix, sliced red onion, and fresh cilantro. Add any optional toppings you like.
6. Roll and Serve
Fold in the sides of the tortilla, then tightly roll it up from the bottom. Slice in half if preferred and serve immediately. Enjoy your delicious healthy chicken wraps!
Variation Ideas:
- Spicy Kick: Add a dash of hot sauce to your BBQ chicken mixture.
- Creamy Slaw: Mix a tablespoon of Greek yogurt or a light vinaigrette into your coleslaw mix.
- Different Veggies: Include bell peppers, shredded carrots, or spinach for more nutrition.
- Lettuce Wraps: Use large lettuce leaves instead of tortillas for a lower-carb option.
Storage Instructions:
Store any leftover BBQ chicken and pineapple mixture separately from the tortillas and other fresh toppings in airtight containers in the refrigerator for up to 3 days. When ready to eat, reheat the chicken and assemble fresh wraps. This keeps your healthy chicken wraps from getting soggy.
Frequently Asked Questions (FAQ):
Q: Can I use pre-cooked chicken for this recipe?
A: Yes, absolutely! Using pre-cooked rotisserie chicken or leftover cooked chicken will significantly cut down your prep time for these healthy chicken wraps.
Q: How can I make these wraps vegetarian?
A: You can substitute the chicken with grilled tofu, tempeh, or a plant-based chicken alternative.
Q: What kind of BBQ sauce should I use?
A: Use your favorite BBQ sauce. Many brands offer lower-sugar or healthier options if you’re looking to reduce sugar intake in your healthy chicken wraps.
Q: Can I make these wraps ahead of time?
A: You can prepare the BBQ chicken mixture and chop the vegetables ahead of time. Store them separately in the refrigerator and assemble the wraps just before serving to prevent them from getting soggy.
Q: Is fresh pineapple necessary, or can I use canned?
A: Fresh pineapple offers the best flavor and texture, but drained canned pineapple chunks or crushed pineapple can be used as a convenient alternative.
Q: What if I don’t like cilantro?
A: If you’re not a fan of cilantro, you can easily omit it or substitute it with fresh parsley or chives for a different herby flavor in your healthy chicken wraps.