Description: A quick, healthy, and delicious Chicken Avocado Wrap perfect for lunch, a light dinner, or a snack on the go. This recipe combines tender chicken, creamy avocado, crisp lettuce, juicy tomatoes, and a zesty dressing, all wrapped in a soft flour tortilla.
Ingredients:
- 1 cooked chicken breast, sliced or shredded (about 4-5 oz)
- 1 ripe avocado, sliced
- 2 flour tortillas (large, burrito-size)
- 1 cup shredded lettuce
- ½ cup diced tomatoes
- ¼ cup shredded cheddar cheese
- 2 tablespoons ranch dressing (or preferred dressing such as a light vinaigrette or creamy cilantro-lime)
- Salt & pepper, to taste
Preparation:
Step 1:
Begin by preparing the cooked chicken. If you haven’t already, slice or shred the chicken breast. You can use leftover roasted chicken, grilled chicken, or even rotisserie chicken to save time. Ensure the chicken is at room temperature or slightly warmed for the best flavor and texture within the wrap.
Step 2:
Carefully slice the ripe avocado. To do this safely, cut the avocado lengthwise around the pit. Twist the two halves apart. Gently remove the pit by inserting a knife into it and lifting it out. Score the avocado flesh in the skin in a grid pattern, being careful not to cut through the skin. Use a spoon to scoop out the diced avocado.
Step 3:
Prepare the remaining vegetables. Dice the tomatoes into small, manageable pieces. If your lettuce isn’t already shredded, do so now. Ensure the vegetables are fresh and crisp to add the perfect crunch to your wrap.
Step 4:
Warm the flour tortillas to make them more pliable and prevent them from tearing when you roll them. You can warm them in several ways:
- Microwave: Wrap the tortillas in a damp paper towel and microwave for 10-15 seconds.
- Skillet: Heat a dry skillet over medium heat. Warm each tortilla for about 10-15 seconds per side until softened.
- Oven: Wrap the tortillas in foil and warm in a 350°F oven for about 10 minutes.
Step 5:
Assemble the wraps. Lay the warmed tortillas flat on a clean surface. Add shredded lettuce as a base, spreading it evenly over the center of each tortilla, leaving about an inch of space around the edges.
Step 6:
Evenly layer the sliced or shredded chicken over the lettuce. Distribute it so that each bite will have a good amount of chicken.
Step 7:
Arrange the avocado slices on top of the chicken. The creamy texture of the avocado complements the chicken and adds healthy fats to the wrap.
Step 8:
Sprinkle the diced tomatoes and shredded cheddar cheese over the avocado. The tomatoes add a burst of freshness, while the cheese adds a savory flavor.
Step 9:
Season with salt and pepper to taste. Be mindful of how much dressing you’ll be adding, as some dressings can be quite salty.
Step 10:
Drizzle the ranch dressing (or your preferred dressing) over the ingredients. Be careful not to overdo it, as too much dressing can make the wrap soggy.
Step 11:
Fold the sides of the tortilla inward, then tightly roll the wrap from the bottom up. This will help keep all the ingredients inside.
Step 12:
If desired, slice the wrap diagonally in half before serving. This makes it easier to handle and eat.
Why will you love this recipe?
This Chicken Avocado Wrap is a winner for several reasons:
- Quick and Easy: It takes only minutes to prepare, making it perfect for busy weekdays.
- Healthy and Nutritious: Packed with protein, healthy fats, and fresh vegetables, it’s a well-balanced meal.
- Customizable: You can easily swap ingredients to suit your taste or use what you have on hand.
- Delicious: The combination of flavors and textures is incredibly satisfying.
- Portable: It’s easy to pack for lunch, picnics, or travel.
Serving Suggestions:
- Serve with a side of tortilla chips and salsa.
- Pair with a light salad or a cup of soup.
- Add a side of fresh fruit for a complete meal.
- Enjoy as a snack or light meal on its own.
Tips:
- To prevent avocado from browning, brush it with lemon or lime juice before assembling the wraps.
- Use a variety of cheeses such as Monterey Jack or pepper jack for a different flavor.
- Add a spicy kick with a dash of hot sauce or a sprinkle of red pepper flakes.
- For a vegetarian option, substitute the chicken with black beans or grilled halloumi cheese.
- Make ahead: Assemble the wraps and store them in the refrigerator for up to 24 hours. Wrap them tightly in plastic wrap to prevent them from drying out.
Prep Time: 10 minutes
Cook Time: 0 minutes (if using pre-cooked chicken)
Total Time: 10 minutes
Nutritional Information (per wrap):
- Calories: Approximately 331 kcal
- Protein: Approximately 25g
- Sodium: Approximately 450mg (depending on dressing and cheese)
Conclusion:
The Chicken Avocado Wrap is a delightful and convenient meal option that’s both nutritious and satisfying. Its versatility and ease of preparation make it a go-to recipe for anyone looking for a quick, healthy, and delicious meal. Feel free to adapt the recipe to your liking, experimenting with different ingredients and flavors to create your perfect wrap.
Questions and Answers:
Question 1: Can I use a different type of tortilla?
Answer: Absolutely! While this recipe calls for flour tortillas, you can easily substitute with whole wheat tortillas for added fiber, or even corn tortillas for a gluten-free option. Keep in mind that corn tortillas may be more prone to tearing, so warm them well before assembling. You can also use flavored tortillas like spinach or sun-dried tomato for extra flavor.
Question 2: What other vegetables can I add to the wrap?
Answer: The possibilities are endless! Consider adding sliced bell peppers, cucumbers, shredded carrots, or even some fresh spinach for extra nutrients. Pickled onions or jalapeños can add a tangy and spicy kick, while sprouts can offer a fresh, crunchy texture. Don’t be afraid to get creative and use whatever vegetables you enjoy and have on hand.
Question 3: Can I make this wrap ahead of time?
Answer: Yes, you can, but with a few considerations. To prevent the wrap from becoming soggy, avoid adding the dressing until just before serving. You can assemble the wrap with all the other ingredients and wrap it tightly in plastic wrap or parchment paper. Store it in the refrigerator for up to 24 hours. The avocado may brown slightly, so consider adding a squeeze of lemon or lime juice to it before assembling to help prevent oxidation.
Question 4: What can I use instead of ranch dressing?
Answer: There are many delicious alternatives to ranch dressing. A light vinaigrette, such as a lemon-herb or balsamic vinaigrette, can add a tangy flavor. Creamy options include a cilantro-lime dressing, a Greek yogurt-based dressing, or even a simple mix of sour cream and salsa. Hummus can also be a great spread for a healthier option, adding both flavor and creaminess.
Question 5: How can I make this wrap more filling?
Answer: To make the wrap more substantial, consider adding additional protein or fiber. You can increase the amount of chicken, add black beans or chickpeas, or include a layer of quinoa or brown rice. Adding extra vegetables, such as shredded cabbage or chopped broccoli, can also boost the fiber content and make the wrap more filling. A sprinkle of nuts or seeds can add healthy fats and extra texture.
