Chicken Avocado Wrap

Introduction & Inspiration

I’m always searching for quick, easy, and healthy lunch ideas that don’t skimp on flavor. This Chicken Avocado Wrap recipe immediately caught my eye! Combining cooked shredded chicken with creamy avocado, tangy Greek yogurt, fresh veggies, and herbs, all bundled in a wholemeal tortilla, sounded like the perfect satisfying and nutritious meal for a busy day.

My inspiration came from wanting a lighter alternative to traditional mayonnaise-based chicken salad sandwiches, without sacrificing creaminess or flavor. Using avocado and Greek yogurt provides healthy fats and protein while keeping the wrap wonderfully moist and flavorful. It felt like a modern, vibrant take on a classic lunch staple.

My goal was to explore this simple, no-cook (aside from pre-cooking the chicken) recipe and share just how easy it is to assemble a delicious and portable meal. It seemed ideal for packed lunches, quick dinners, or even a light post-workout snack.

Let’s wrap up some healthy deliciousness!

Nostalgic Appeal / Comfort Food Connection

While wraps are a relatively modern way to enjoy sandwich fillings, the core components of this Chicken Avocado Wrap tap into familiar and comforting flavors. Chicken salad sandwiches or wraps are a lunchtime staple for many, evoking memories of school lunches, simple picnics, or quick, satisfying meals.

The combination of chicken, creamy binder (in this case, avocado and yogurt), and crisp vegetables like lettuce and onion is a classic and widely loved formula. It feels both familiar and nourishing.

Using fresh ingredients like avocado, red onion, parsley, and lemon juice adds a brightness that might remind one of fresh garden salads or light, summery meals.

Even though it’s a healthier twist using Greek yogurt, the overall experience of biting into a flavorful, creamy chicken wrap feels inherently comforting and satisfying, connecting to the simple pleasure of a well-made sandwich or wrap.

Homemade Focus (Simple, Fresh Assembly)

This Chicken Avocado Wrap recipe is a fantastic example of how quick and easy homemade meals can be, focusing on fresh assembly rather than complex cooking. While it utilizes pre-cooked chicken (perfect for leftovers or rotisserie!), the process of combining the fresh ingredients creates a vibrant, personalized meal.

I love recipes that empower you to create something delicious and healthy with minimal effort. You’re simply dicing avocado, chopping herbs and onion, and mixing everything together with the chicken, yogurt, and seasonings. It’s incredibly straightforward.

Making the chicken avocado mixture yourself ensures you’re using fresh ingredients and allows you to control the texture and seasoning precisely. You decide how chunky or smooth you want the avocado, how much lemon or garlic powder to add.

The final step of layering the crisp lettuce and creamy chicken mixture onto a wholemeal tortilla and rolling it up is a simple, satisfying process that results in a fresh, wholesome, homemade wrap ready in minutes.

Flavor Goal

The primary flavor goal of this Chicken Avocado Wrap is a fresh, creamy, savory, and slightly tangy experience, with a satisfying blend of textures. It aims for a balanced and nutritious wrap that’s both light and filling.

The cooked shredded chicken provides the savory protein base.

The diced avocado is key, adding a rich, creamy texture and healthy fats, complementing the chicken perfectly.

The Greek yogurt acts as a binder, contributing extra creaminess and a pleasant tanginess that lightens the richness of the avocado.

The finely chopped red onion adds a subtle sharp bite and crunch.

The fresh parsley provides a bright, herbaceous note.

The lemon juice cuts through the richness, adding essential brightness and acidity, and also helps prevent the avocado from browning too quickly.

The garlic powder, sea salt, and pepper round out the savory profile, while the crisp romaine lettuce adds a refreshing crunch. The wholemeal tortilla provides a wholesome, slightly nutty vessel.

Ingredient Insights

Let’s explore the key ingredients and their roles:

• Wholemeal Weight Watcher tortillas (or any whole-grain tortilla): The vessel for the wrap, providing fiber.
• Romaine lettuce, chopped: Adds crispness and freshness. Other greens like spinach or iceberg lettuce work too.
• Cooked shredded chicken: The protein star. Rotisserie chicken, leftover baked chicken, or poached chicken are all great options.
• Avocados, deseeded and diced: Provide creaminess, healthy fats, and richness. Choose ripe but firm avocados.
• Lemon juice, freshly squeezed: Adds brightness, tang, and helps prevent avocado browning.
• Red onion, sliced or finely chopped: Adds a sharp, pungent crunch. Soaking sliced onion in cold water can mellow its bite if desired.
• Fresh parsley, chopped: Adds fresh, herbaceous flavor. Cilantro could be a substitute for a different flavor profile.
• Greek yogurt: Provides creaminess and tang, acting as a healthier binder than mayonnaise alone. Plain yogurt or even sour cream could substitute.
• Garlic powder: Adds savory depth easily.
• Sea salt: Enhances all flavors.

Using fresh lemon juice and ripe avocados makes a noticeable difference.

Essential Equipment

This recipe requires absolutely minimal equipment:

• A large bowl: For mixing the chicken avocado mixture.
• A cutting board and knife: For chopping lettuce, dicing avocado/onion, and chopping parsley.
• A fork (optional): Useful for mashing the avocado slightly if desired.
• Measuring cups and spoons.

That’s it! No cooking appliances needed (assuming pre-cooked chicken).

List of Ingredients with Measurements

Here’s the complete list of ingredients, with precise measurements:

• 6 Wholemeal Weight Watcher tortillas (or similar whole-grain tortillas)
• 3 pieces of romaine lettuce, chopped
• Chicken Avocado Mixture:
  • 2 cups cooked shredded chicken
  • 2 avocados, deseeded, diced
  • 2 tsp lemon juice, freshly squeezed
  • ¼ cup red onion, sliced (or finely chopped)
  • 1 tbsp fresh parsley, chopped
  • 1/4 cup greek yogurt
  • 1 tsp garlic powder
  • 1/2 tsp sea salt

These quantities will make approximately 6 wraps, depending on how full you stuff them.

Ensure your chicken is cooked and shredded before starting.

Step-by-Step Instructions

Let’s assemble these delicious wraps:

1. Prepare Chicken Avocado Mixture: In a large bowl, combine the cooked shredded chicken, diced avocados, freshly squeezed lemon juice, sliced (or chopped) red onion, chopped fresh parsley, Greek yogurt, garlic powder, and sea salt. Stir gently until all ingredients are well combined. You can mash the avocado slightly with a fork if you prefer a creamier consistency.

2. Prepare Wraps: Lay the wholemeal tortilla wraps flat on your work surface. Place a portion of the chopped romaine lettuce slightly off-center on each tortilla (the recipe suggests to the right of center, which helps with rolling).

3. Add Filling: Spoon a generous amount of the chicken avocado mixture over the romaine lettuce on each tortilla.

4. Roll Up: Carefully roll each wrap up tightly, tucking in the sides as you go to secure the filling.

5. Serve: Cut each wrap in half diagonally, if desired, and serve immediately.

Lunch is ready in just a few minutes!

Troubleshooting

This is a very simple assembly, but here are a couple of pointers:

• Problem: Wrap is falling apart or difficult to roll.
  • Solution: Don’t overfill the tortilla. Leave a border around the edges. Warm the tortilla slightly (microwave for 10 seconds) to make it more pliable before rolling. Roll tightly, tucking the sides in firmly.
• Problem: Avocado is browning quickly.
  • Solution: The lemon juice helps prevent browning, but it’s still best to assemble and serve these wraps relatively fresh. If making slightly ahead, ensure the avocado is well coated with the mixture containing lemon juice.
• Problem: Filling is too bland.
  • Solution: Taste the chicken avocado mixture before assembling the wraps and adjust seasoning (salt, pepper, garlic powder, lemon juice) as needed. The flavor also depends on how seasoned your cooked chicken was initially.

Adjust seasonings to your personal taste!

Tips and Variations

Let’s customize these healthy wraps:

• Tip: Use leftover rotisserie chicken for maximum convenience and flavor.
• Variation: Add other chopped vegetables like diced tomatoes, bell peppers, cucumbers, or shredded carrots to the filling.
• Tip: For extra creaminess, use full-fat Greek yogurt.
• Variation: Swap the Greek yogurt for vegan mayonnaise for a different flavor profile, or use a combination. Add regular mayonnaise if preferred and dairy isn’t a concern.
• Tip: If you don’t like raw red onion, soak the slices in cold water for 10 minutes before chopping to mellow the flavor, or substitute with chopped green onions.
• Variation: Add spices like cumin, chili powder, or paprika to the chicken mixture for a different flavor profile. A dash of hot sauce can add a kick.
• Variation: Add crumbled feta cheese or shredded cheddar for a cheesy element.

Get creative with your fillings and flavors!

Serving and Pairing Suggestions

These Chicken Avocado Wraps are perfect for a light and healthy meal.

Serving: Serve immediately after assembling, cut in half or left whole.

Pairing:

• Lunchbox: They pack well for lunch (though avocado might brown slightly over many hours). Wrap tightly in foil or plastic wrap.
• Sides: Serve with a side of fruit salad, vegetable sticks with hummus, a cup of soup, or simple potato chips or pretzels.
• Light Dinner: Pair with a simple green salad or a cup of tomato soup.

They are incredibly versatile and easy to serve.

Nutritional Information

This wrap is designed to be relatively healthy. Nutritional information is approximate and depends on the specific tortillas, yogurt, and chicken used:

• Calories: 350-450 per wrap
• Fat: 15-25 grams (mostly healthy fats from avocado)
• Saturated Fat: 3-6 grams
• Cholesterol: 50-80 mg
• Sodium: 400-600+ mg (depends heavily on tortilla, chicken seasoning, added salt)
• Total Carbs.: 30-40 grams (primarily from tortilla)
• Dietary Fiber: 5-10 grams
• Sugars: 3-6 grams
• Protein: 25-35 grams

This wrap offers a good balance of protein, healthy fats, and fiber, especially when using whole-grain tortillas.

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Recipe Summary and Q&A

Let’s conclude with a summary and common questions:

Recipe Summary:

Chicken Avocado Wraps are a quick, easy, and healthy meal featuring cooked shredded chicken mixed with diced avocado, Greek yogurt, red onion, parsley, lemon juice, and seasonings. The mixture is layered with romaine lettuce in a wholemeal tortilla and rolled up.

Q&A:

Q: Can I make the chicken avocado filling ahead of time? A: It’s best made fresh due to the avocado browning. However, you could mix all ingredients except the avocado and lemon juice ahead of time, then fold in the diced avocado and lemon juice just before assembling the wraps. Store pre-made filling refrigerated for up to 1 day.

Q: How do I prevent the avocado from browning? A: The lemon juice in the recipe helps significantly. Ensure the avocado is well coated. Assembling just before serving is the best way to guarantee freshness.

Q: Can I use leftover chicken? A: Absolutely! This recipe is perfect for using leftover cooked chicken (roasted, grilled, poached).

Q: What are good substitutes for Greek yogurt? A: Plain regular yogurt, sour cream, or mayonnaise (vegan or regular) can be used, though they will alter the flavor and nutritional profile slightly.

Q: Can I make it gluten-free? A: Yes, simply use certified gluten-free tortillas.