Pulled Chicken Wrap

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Brimming with layers of sweet, spicy, and smoky goodness, this Pulled Chicken Wrap is a mouthwatering fusion of textures and bold flavors. Tender, delicately cooked chicken is paired with a crisp, tangy cabbage slaw and punchy pickled toppings, all wrapped in your choice of a soft tortilla or refreshing lettuce wrap. Every bite delivers a satisfying contrast making these wraps a versatile and irresistible option for a quick lunch, weeknight dinner, or healthy meal prep.

Barbecue Pulled Chicken Wrap garnished with pickled purple onions, pickled jalapenos and parsley displayed on a white plate.

Why I Love This

Versatile: This Pulled Chicken Wrap easily adapts to different tastes and dietary needs - just swap the BBQ sauce or choose between a tortilla and a lettuce wrap. Serve it as a full, satisfying meal or serve in smaller wraps for a fun, handheld appetizer - either way, everyone at the table is happy.
Effortless: I know we always want to say a meal is effortless but this one truly is, especially when the chicken is cooked ahead of time. It's simply a matter of dressing your chicken and cabbage and assembling your wrap.
Summer Flavors all Year: While it's a natural go-to for summer with its smoky barbecue flavors and light lettuce wraps, this dish also makes a refreshing, energizing pick-me-up during the colder months - a perfect way to chase away the winter blues.

Loving the summertime wraps? Try our Blackened Halibut Tacos or our Blackened Salmon Caesar Salad for a healthy, filling and flavorful meal alternative.

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Why I Love This
Ingredients
Instructions
Substitutions
Variations
Equipment
Storage
Top Tip
FAQ
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Pulled Chicken Wrap

Ingredients

Shredded Chicken - Making shredded chicken in the instant pot or slow cooker is amazingly easy - see our recipe here for how. Alternatively, you can use chopped cooked chicken which is equally as delicious.
Wraps - Lettuce wraps or tortilla wraps work wonderfully for this meal. Good lettuce choices include baby romaine or butter lettuce. Corn tortillas are not my favorite but they provide a gluten free "wrapable" option if desired.
Barbecue Sauce - I recommend using a sweet and spicy (but more spicy) sauce such as G. Hughes Sweet & Spicy Sugar Free barbecue sauce. But the wonder of this recipe is that you can choose your favorite to suit your taste or the taste of your table!
Coleslaw - my preference is to buy a bag of premixed coleslaw that does not include the dressing as they are often quite sweet. However, if you do not want to mix your own dressing then purchased is an amazing time saver!
Mayonnaise - the base of the coleslaw dressing.
Lemon Juice - this adds flavor to the dressing
Apple Cider Vinegar - we want the coleslaw to have good "zip" to it so that it contrasts nicely against the smoky barbecue sauce - this achieves that goal.
Fresh Dill - if you do not have fresh dill, dried works as well. Just make sure you note the different amounts used for fresh vs. dried.
Salt and pepper - to season the dressing. It will seem like too much but it adds so much depth to the wrap.
Sharp Cheddar Cheese - there are a lot of flavors at play in this wrap so I have chosen a sharp, white cheddar cheese. However, feel free to use pepper jack, Havarti or feta for a bolder flavor.
Pickled jalapeños - fresh works too, but the pickled variety adds both heat and a tangy vinegar kick that really brightens up the wrap.
Pickled onions - again, you can always use fresh but the extra tang from having them pickled is what really makes this wrap such an amazing experience.

See recipe card for quantities.

Instructions

A raw cast iron skillet with shredded chicken coated in barbecue sauce with a wooden spoon in it for stirring.

Step 1: Add the shredded chicken and barbecue sauce to a skillet, stirring until the chicken is evenly coated. Heat gently until warmed through - avoid overcooking, as it can dry out the meat.

A small glass bowl with the cabbage mix topped with the coleslaw dressing, not yet mixed together.

Step 2: While the meat heats, combine the sour cream, lemon juice, apple cider vinegar, dill and salt and pepper. Pour over the cabbage mix and toss until the cabbage is fully coated.

Two fully assembled pulled chicken wraps in lettuce leaves displayed on a white plate.

Step 3: Start by adding a portion of chicken to your wrap, followed by a layer of dressed cabbage, then top it off with pickled jalapeños, onions and shredded cheese.

Two fully assembled pulled chicken wraps displayed on a wooden board and garnished with parsley.

Step 4: Serve immediately and enjoy!

Hint: Prepare your coleslaw dressing up to 48 hours ahead of time to make this an even faster meal to throw together. Just remember not to pour it on the cabbage mix until you're ready to eat.

Substitutions

Wrap - use a lettuce leaf (baby romaine or butter work great) or corn tortilla for a gluten free options. Flour tortillas are also great if gluten isn't an issue.
Dairy Free - Substitute the sour cream for mayonnaise and simply omit the cheese! Don't fear that you'll be missing out - it's still bursting with amazing flavor!
Sugar Free - there are some amazing sugar free barbecue sauce options available. G. Hughes is a brand I really enjoy and has some wonderful options.

Variations

Spicy - add chili pepper flakes to your barbecue sauce before pouring it on your chicken.
Deluxe - add guacamole or sliced avocado for a creamy addition.
Kid friendly - omit the pickled jalapenos and onions and use a mild barbecue sauce or simply top the chicken with cheese.

See this amazing Pesto Caesar Salad for another great healthy lunch or supper idea!

Equipment

I like to use a raw cast iron skillet to heat my barbecue shredded chicken in. It adds flavor and heats the chicken quickly and evenly. However, any skillet or even pot will do. This recipe isn't picky.

Storage

The first few days: Store the elements of the pulled chicken wrap separately in airtight containers in the fridge for up to 4 days.

Freezing: While you cannot freeze the wrap or toppings, I highly recommend freezing the pulled chicken with or without the barbecue sauce on it. You can freeze the leftover chicken or prepare it ahead of time and thaw as needed.

Reheating: You can reheat the pulled chicken in the microwave for 30-60 seconds or in a skillet on the stove top until desired temperature is reached. If it is sticking in the pan, add a little water to help loosen it off.

Top Tip

Make your pulled chicken ahead of time using my pressure cooker recipe. You can cook a few pounds at once, shred with forks, and portion into 1-2 pound servings. Store in airtight containers or freezer bags with a bit of the cooking liquid to keep it moist. When ready to use, thaw a portion, reheat in a skillet with some of the liquid, add your BBQ sauce, and heat through. This makes your meal prep seamless, thoughtless and timely.

FAQ

What can I do if I forgot to thaw my chicken ahead of time?

I do this all the time! If you have pre-cooked shredded chicken you can set the bag or container in hot water for a few minutes. This simply loosens the chicken until it can be removed. You can then thaw it in the microwave or in a skillet on the stove top. If you do not have cooked frozen chicken you can see my instant pot shredded chicken recipe for how to cook chicken from frozen.

What if I do not like spicy food?

That's the wonder of this recipe - you can tailor it to fit any desired level of sweet or spicy. Simply choose your favorite barbecue sauce and omit the jalapenos for a softer version.

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