Low Calorie BBQ Chicken Wrap Recipe

If you’re looking for a healthy, hearty and most importantly – absolutely delicious BBQ chicken recipe, then read on and find out how easy it is to make a delicious grilled chicken wrap sandwich!

Serving Size : 1

  • You’ll Need:
  • 1 Whole wheat or wheat tortilla
  • 2 Boneless chicken tenders
  • ¼ cup of brown rice
  • ¼ cup of black beans
  • ¼ cup of shredded fat free cheddar cheese
  • 1 tbsp of fat-free sour cream
  • 1 tbsp of your favorite bbq sauce
  • BBQ rub spices (cinnamon chipotle rub is recommended!)
  • Fresh cilantro


  1. Rub the boneless chicken tenders with BBQ rub spices and grill. Once thoroughly cooked (no pink in middle!), place into a bowl and shred with a fork and knife. Toss with your favorite bbq sauce and set aside.
  2. Heat your tortilla wrap for a few seconds in the microwave so it is more pliable to work with. Spread a thin layer of sour cream over the wrap, leaving about 2 inches uncovered on the sides.
  3. Heat up your prepared rice and black beans and cover one half of the wrap.
  4. Sprinkle on your cheese and add the shredded bbq chicken on the top.
  5. Add a few sprigs of fresh cilantro.
  6. Roll up the wrap, serve and enjoy!

Notes :

I almost always wrap my potentially messy wrap creations in tinfoil and then peel away the tinfoil as I take bites, this way I don’t spill all over. This method also keeps your wrap warm for a longer period of time. Perfect if you’re making lunch for a number of people. I wrap the sandwich in tinfoil almost like a piece of candy, twisting each end of the tinfoil closed. Also, if you ever make cold wraps – this is also a great way to prepare a wrap to eat at a later time for lunch.


  • If you aren’t a fan of chicken or don’t have any in your fridge, you could also try using turkey, shredded pork (grilled and shred with fork), tofu or even ground beef.
  • Add a splash of your favorite hot sauce for an added kick.
Low Calorie BBQ Chicken Wrap Recipe
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  • […] Low Calorie BBQ Chicken Wrap Recipe | Low Calorie Ideas.comLow Calorie Ideas.com Healthy Low Calorie Recipes & Meal Ideas for Breakfast, Lunch, Dinner, Snacks, Desserts & Beverages! I did some calculations and the calories in this grilled chicken wrap sandwich are only around 250-300 calories, providing that you use fat-free sour cream and … Read More […]

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  • Hi Breanna,

    I commend you for trying to eat healthy in high school – stick with it! There is so much junk served and by the time I graduated, I had put on quite a bit of weight (and I graduated 6 years ago…couldn’t imagine the food now!). I’m not blaming the weight gain solely on the school lunches, but the food surely didn’t help!

    I’m not sure how big the tortilla is, but an 8″ white tortilla is 148 calories. Grilled chicken would be about 98 calories for a 2 oz serving, however there could be more chicken in it than 2 oz. 1/4 cup regular cheddar shredded cheese (1 serving size) is 114 calories. 2 tbsp of regular honey mustard dressing is about 100 calories. The salsa and lettuce would add no more than 20 calories, max.

    So, your total for your high school’s lunch wrap at minimum, would be anywhere from 480 calories to 600+, if the wrap size is larger and there is more chicken used.

    As you cans see, honey mustard and cheese packs a lot of calories. To save some, you may try ordering the chicken wrap with just grilled chicken breast, salsa, lettuce and 1/2 the amount of cheese. The honey mustard adds a lot of calories without giving any nutritional benefits. Also, ordering it on a whole wheat wrap, if available, will give you greater nutritional value and the whole wheat should keep you fuller, longer. Always go for whole grains where possible. They may not taste as good, but after a while, your taste buds will adapt and prefer them over white and refined products.

    Also, your high school should have a nutrition guide that tells how many calories are in each of their items. Don’t be afraid to ask for it! 🙂

    Thanks for stopping by!

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  • Breanna

    Im in highschool and we kinda have something like this but not so fancy. It is just a salsa tortilla with grilled chicken, cheece lettuce, and honey mustard. The problem is I dont know how many Calories are in it which really dosen’t help my weight loss goals :/ do you have any ideas on how many there are??

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  • […] your low calorie wrap ideas in the comments section […]

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  • kristen

    Thanks for stopping by, Laura. I really do love this low calorie wrap! It is soooooo good. I also love buffalo chicken wraps and will definitely post that recipe as soon as I can.

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  • Laura

    This sounds really filling. I did some calculations and the calories in this grilled chicken wrap sandwich are only around 250-300 calories, providing that you use fat-free sour cream and cheese, like you said. Awesome – thanks so much! I know my Hubby will love it, too.

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