Your New Go-To Wrap: The High-Protein, BBQ-Flavored Spinach Chicken Wrap

Hey there, friend! Let’s talk about that glorious moment when hunger strikes, and you need something satisfying, delicious, and genuinely good for you—all in about ten minutes flat. You’re not dreaming of a sad desk salad, are you? I didn’t think so. You’re dreaming of something with substance, something with a little smoky sweetness from the grill, a fresh crunch, and a creamy, tangy bite. You’re dreaming of this Spinach Chicken Wrap.

This isn’t just a wrap; it’s a flavor-packed, protein-powered meal that fits in your hand. Imagine tender, juicy BBQ chicken nestled against crisp lettuce and juicy tomatoes, all brought together with a bright squeeze of lemon and crumbles of salty feta, all hugged by a soft spinach tortilla. It’s a symphony of textures and tastes that manages to feel incredibly light while packing a serious nutritional punch. With a whopping 44 grams of protein, it’s the perfect fuel after a workout, the lifesaving lunch that keeps you full through the afternoon, or the no-fuss dinner that everyone at the table will love.

Best of all, it’s built on a foundation of simplicity. We’re using smart shortcuts (hello, pre-cooked chicken!) and celebrating fresh ingredients. My philosophy is simple: great food shouldn’t be complicated. It should be joyful, accessible, and make you feel amazing. So, grab your cutting board and your favorite knife—we’re about to roll up pure deliciousness.

A Little Backyard Magic & My Love Affair with BBQ Chicken

Spinach Chicken Wrap : High-Protein, Fresh & BBQ-Flavored

Print Recipe

This Spinach Chicken Wrap packs a flavorful punch with grilled BBQ chicken, crisp veggies, and tangy feta all rolled into a nutritious spinach tortilla. With 44g of protein, it’s perfect for a post-workout meal, quick lunch, or light dinner that keeps you full and energized—without feeling heavy.

• Author: annareynolds
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 1 1x

Ingredients

Scale 1x2x3x

1 spinach tortilla or wrap

1 cup grilled BBQ chicken breast, sliced or shredded

½ cup chopped tomatoes

½ cup shredded romaine or mixed greens

2 tbsp crumbled feta cheese

Juice of ½ lemon

Optional: olive oil drizzle, fresh herbs, or a dash of hot sauce

Instructions

Lay spinach tortilla flat on a clean surface.

In the center, layer lettuce, tomatoes, and grilled chicken.

Sprinkle with feta and squeeze fresh lemon juice over the top.

Add any optional toppings or seasonings.

Fold in the sides and roll tightly into a wrap.

Slice in half and enjoy fresh, or wrap it up to go!

Nutrition

• Calories: 420
• Fat: 18g
• Carbohydrates: 22g
• Protein: 44g

This wrap, for me, is a direct line back to my dad’s slightly chaotic but always wonderful weekend barbecues. The man believed everything could be improved with a little char and a swipe of his “secret” BBQ sauce (which, between us, was just a cleverly doctored store-bought bottle). I’d be his official taste-tester, standing in the summer sun, waiting for him to declare a piece of chicken “perfect.”

He’d always grill extra—a mountain of it—and for the next few days, that smoky, saucy chicken would find its way into everything. Sandwiches, salads, and yes, my very first kitchen experiment: a wrap. I’d pile the cold chicken onto whatever tortilla we had, raid the veggie drawer, and create my masterpiece. It was the ultimate clean-out-the-fridge, taste-like-victory meal. This Spinach Chicken Wrap is the grown-up, refined (but just as easy) version of that childhood creation. It’s a tribute to the magic of planned leftovers and the belief that the best meals often come from a happy combination of what you already have and a dash of creativity.

What You’ll Need: A Tour of the Flavor Line-Up

Here’s your cast of characters. The beauty of a wrap is its flexibility, so I’ve included my favorite tips and swaps for each ingredient. Use this as your blueprint, then make it your own!

• 1 Large Spinach Tortilla or Wrap: The vibrant green color isn’t just pretty; it often means an extra hint of veggie goodness. The pliability is key here! If you can’t find spinach, a whole wheat or sun-dried tomato tortilla works beautifully. Chef’s Insight: Always check the label for “soft” or “street taco” style tortillas—they’re less likely to crack when you roll.
• 1 Cup Grilled BBQ Chicken Breast, sliced or shredded: The star! Use leftover homemade chicken, a store-bought rotisserie bird you’ve tossed in BBQ sauce, or even the pre-cooked grilled strips from the deli section. For a quick fix: sauté a thin chicken breast for 6-8 minutes per side in a pan, then shred and mix with 2 tbsp of your favorite BBQ sauce.
• ½ Cup Chopped Tomatoes: I love the juicy pop of cherry or grape tomatoes halved, but any ripe tomato will do. If they’re particularly watery, give the chopped pieces a gentle pat with a paper towel to keep your wrap from getting soggy.
• ½ Cup Shredded Romaine or Mixed Greens: Romaine gives that perfect crisp crunch. Baby spinach or arugula would be lovely swaps, adding a different peppery note.
• 2 Tbsp Crumbled Feta Cheese: The salty, tangy counterpoint to the sweet BBQ sauce. Feta doesn’t melt into a gooey mess, making it perfect for cold wraps. Don’t have feta? Crumbled goat cheese, sharp cheddar shreds, or even a sprinkle of nutritional yeast for a dairy-free option are fantastic.
• Juice of ½ Lemon: This is the secret weapon! That quick squeeze of fresh lemon juice just before rolling cuts through the richness and makes every flavor sing. Please, please use fresh lemon—it makes all the difference.
• Optional Extras: This is your playground! A drizzle of olive oil or ranch dressing, a handful of fresh herbs like cilantro or dill, a few slices of avocado for creaminess, or a dash of hot sauce or red pepper flakes for a kick.

Let’s Build the Perfect Wrap: Step-by-Step

Follow these simple steps, and you’ll have a restaurant-quality wrap in minutes. I’m sharing all my little kitchen hacks along the way to ensure wrap-rolling success!

1. Prep Your Station: Lay your spinach tortilla flat on a clean cutting board or plate. Get all your ingredients prepped and within arm’s reach—this is a speedy assembly job!
   Chef’s Hack: If your tortilla feels a bit stiff or cold from the fridge, warm it in a dry skillet over medium heat for about 15-20 seconds per side, or microwave it between two damp paper towels for 10 seconds. This makes it infinitely more flexible and less likely to tear.
2. The Foundation Layer: Start with your shredded lettuce or greens. Place it in the center third of the tortilla, leaving a good 2-inch border at the top and bottom. Building in the center, not all over, is the golden rule for easy rolling!
3. Pile on the Goodness: Next, layer on your chopped tomatoes and that gorgeous BBQ chicken. Spread it evenly over the lettuce bed. If your chicken is shredded, try to pat it into a loose rectangular shape rather than a mound—it rolls more evenly.
4. Add the Flavor Accents: Sprinkle the crumbled feta cheese generously over the chicken and veggies. Now, take that half lemon and give everything a good, fresh squeeze. Follow with any optional drizzles or dashes of seasoning.
5. The Art of the Roll: Here’s where confidence comes in! Fold the left and right sides of the tortilla inward over the filling. Then, starting from the edge closest to you, use your fingers to tuck the filling in tightly and begin rolling forward, away from you, keeping it as snug as possible.
   Chef’s Hack: If you’re planning to eat this later, wrap it tightly in parchment paper or foil, twisting the ends like a candy wrapper. This holds its shape perfectly and makes it totally portable.
6. Final Touch: If eating immediately, use a sharp serrated knife to cleanly slice the wrap in half on a slight diagonal. Admire your beautiful layers! Serve right away.

Serving It Up: Keep It Simple & Satisfying

This wrap is a complete meal all by itself, but I love leaning into the fresh, vibrant vibe. For a simple lunch, I’ll add a handful of sweet potato chips or crisp apple slices on the side. If it’s dinner, a quick side salad with a light vinaigrette or a cup of chilled gazpacho makes it feel extra special. The key is to keep the sides light and fresh to complement the hearty wrap without weighing the meal down.

Mix It Up! Delicious Twists on the Classic

Once you’ve mastered the base recipe, the world (or at least your fridge) is your oyster! Here are a few of my favorite riffs:

• Mediterranean Magic: Swap BBQ chicken for lemon-herb grilled chicken, replace feta with a dollop of tzatziki sauce, and add sliced cucumber and Kalamata olives.
• Buffalo Bleu Crunch: Toss chicken in buffalo sauce instead of BBQ, use blue cheese crumbles, and add shredded carrot and celery for that classic wing-night flavor.
• Southwest Fiesta: Use chipotle or cilantro-lime chicken, swap feta for shredded Monterey Jack or cotija cheese, and add black beans, corn, and a scoop of guacamole.
• Lean & Green: For a lower-carb option, skip the tortilla and serve the entire filling mix over a big bed of fresh spinach or romaine as a power salad. Drizzle with a little extra BBQ sauce or a light lemon vinaigrette.

Anna’s Chef Notes: A Few Parting Thoughts

This recipe has been my lunchtime MVP for years, and it’s evolved with my cravings. I once made it for my nephew after his soccer game, and he declared it “way better than a sandwich”—high praise from a ten-year-old! The single best piece of advice I can give is to embrace the prep. When I grill chicken, I always make extra and stash it in the fridge specifically for wraps like this. That foresight turns a 10-minute meal into a 2-minute assembly. And don’t stress about the rolling! Even if your first one is a little messy, I promise it will taste just as incredible. Cooking is about joy, not perfection.

Your Questions, Answered!

Nutritional Information*

Serves 1 | Prep Time: 10 minutes
Per wrap (approximate, using a standard spinach tortilla and lean chicken breast):
Calories: ~420 | Protein: 44g | Carbohydrates: 22g | Fat: 18g | Fiber: 3g

*Nutritional information is an estimate provided for informational purposes only. Actual values may vary based on specific ingredients and brands used.

Final Thoughts

This Sourdough Monkey Bread isn’t just a treat—it’s an experience. Every sticky, pull-apart bite carries the warmth of childhood memories, the tangy depth of slow-fermented dough, and the sweet, buttery joy of homemade caramel. It’s messy, indulgent, and perfect for sharing with friends and family (or savoring a few bites on your own, no judgment!).

Trust the slow rise, embrace the gooey mess, and don’t worry about perfection—every irregular dough ball adds character. With a few simple ingredients and a little patience, you’ll have a centerpiece-worthy bread that fills your kitchen with unforgettable aromas and your heart with sticky-sweet memories.

Make it your own, experiment with flavor twists, and most importantly, enjoy every pull, stretch, and delicious bite. This is more than bread—it’s a little moment of joy in every serving.