Chicken Avocado Wrap Recipe – Fresh & Healthy Lunch

This vibrant Chicken Avocado Wrap is the perfect combination of lean protein, creamy avocado, and fresh vegetables all wrapped up in a soft tortilla for the ultimate grab-and-go meal. Packed with tender, seasoned chicken breast, ripe avocado that adds natural creaminess, crisp lettuce, juicy tomatoes, and a zesty lime dressing, every bite delivers a satisfying blend of textures and flavors. What makes this wrap so appealing is its incredible versatility and nutritional balance – it’s light enough for lunch yet substantial enough to keep you satisfied for hours. Whether you’re meal prepping for the week, packing a healthy lunch for work, or need a quick dinner solution after a busy day, this wrap comes together in just 15 minutes using simple, wholesome ingredients. It’s the kind of fresh, flavorful meal that proves healthy eating doesn’t have to be boring or time-consuming.

Chicken Avocado Wrap

Ingredients:

• 1 lb (450g) boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• 1 teaspoon salt
• ½ teaspoon black pepper
• Juice of 1 lime

For the Wrap Assembly:

• 4 large flour tortillas (10-inch)
• 2 ripe avocados, sliced
• 2 cups romaine lettuce, shredded
• 1 large tomato, diced
• ½ red onion, thinly sliced
• ½ cup shredded cheddar or Mexican cheese blend
• ¼ cup fresh cilantro, chopped

For the Lime Dressing:

• ¼ cup Greek yogurt
• 2 tablespoons mayonnaise
• Juice of 1 lime
• 1 clove garlic, minced
• ½ teaspoon ground cumin
• Salt and pepper to taste

Step-by-Step Instructions

Step 1: Season and Cook the Chicken In a bowl, combine olive oil, garlic powder, onion powder, paprika, cumin, chili powder, salt, pepper, and lime juice. Add chicken breasts and marinate for 15 minutes (or up to 4 hours in refrigerator). Heat a grill pan or skillet over medium-high heat and cook chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice into strips.

Step 2: Prepare the Lime Dressing While chicken cooks, whisk together Greek yogurt, mayonnaise, lime juice, minced garlic, cumin, salt, and pepper in a small bowl until smooth. Adjust seasoning to taste and set aside.

Step 3: Prep the Vegetables Slice avocados just before assembly to prevent browning. Shred lettuce, dice tomato, and thinly slice red onion. Have all components ready for quick assembly.

Step 4: Warm the Tortillas Heat tortillas in a dry skillet for 30 seconds per side, or microwave wrapped in damp paper towels for 20-30 seconds until soft and pliable.

Step 5: Assemble the Wraps Lay tortillas flat and spread 1-2 tablespoons of lime dressing down the center of each. Layer with lettuce, chicken strips, avocado slices, diced tomato, red onion, cheese, and cilantro, keeping fillings in the center third of the tortilla.

Step 6: Roll and Serve Fold in the sides of the tortilla, then roll tightly from bottom to top, tucking in the filling as you go. Cut in half diagonally and serve immediately, or wrap tightly in foil or parchment paper for on-the-go meals.

Cooking Notes

For the juiciest chicken, don’t overcook it – use a meat thermometer to ensure it reaches exactly 165°F. If meal prepping, store components separately and assemble just before eating to prevent soggy wraps. To prevent avocado from browning, brush slices with lime juice. For extra flavor, add a pinch of smoked paprika to the chicken seasoning. You can substitute the chicken with rotisserie chicken to save time – just warm it with the seasonings. These wraps can be made up to 4 hours ahead if wrapped tightly in plastic wrap and refrigerated. For a lighter version, use whole wheat tortillas and reduce the cheese by half.

FAQs

How do I prevent my wraps from getting soggy? Pat all vegetables dry before assembly, especially tomatoes. Store wet ingredients like dressing separately until ready to eat, and avoid overfilling the wraps. Using paper towels to absorb excess moisture helps too.

Can I use leftover chicken? Absolutely! Rotisserie chicken, grilled chicken, or even chicken salad work great. Just warm it up with some of the seasonings for extra flavor, or use it cold for a different texture.

What’s the best way to wrap these for meal prep? Wrap each assembled wrap tightly in foil or parchment paper, then place in airtight containers. They’ll stay fresh for up to 24 hours in the refrigerator when properly wrapped.

Keto/Low-Carb Version

To make this keto-friendly, replace the flour tortillas with large lettuce leaves (butter lettuce or iceberg work well) or low-carb tortillas. You can also serve the filling as a bowl over cauliflower rice or mixed greens. Increase the avocado and cheese portions for extra healthy fats. The lime dressing is already keto-friendly. This adaptation reduces net carbs to approximately 6g per serving while maintaining all the fresh flavors and satisfying protein.

Final Thoughts

This Chicken Avocado Wrap proves that healthy eating can be both delicious and convenient. With its perfect balance of protein, healthy fats, and fresh vegetables, it’s a meal that nourishes your body while satisfying your taste buds. The versatility of this recipe means you can easily customize it with your favorite vegetables or seasonings, making it a reliable go-to option for lunch, dinner, or meal prep. Once you have this basic technique down, you’ll find yourself reaching for these wraps whenever you need something quick, healthy, and absolutely delicious.

Chicken Avocado Wrap Recipe – Fresh & Healthy Lunch

Servings

2

servings

Prep time

10

minutes

Cooking timeminutes

Calories

350

kcal

Ingredients

• 2 cups cooked chicken (shredded or sliced)

• 1 ripe avocado (sliced or mashed)

• 2–4 large tortillas or wraps

• 1/2 cup shredded lettuce

• 1/2 cup diced tomatoes

• 1/4 cup shredded cheese (optional)

• 2 tablespoons ranch dressing or mayo

• Salt & pepper to taste

Directions

• Warm the Tortillas
• Heat tortillas in a pan or microwave until soft.
• Assemble the Wraps
• Spread dressing on the tortilla. Add chicken, avocado, lettuce, tomatoes, and cheese.
• Wrap It Up
• Fold the sides in, then roll tightly into a wrap.
• Serve
• Slice in half and enjoy cold or warm!

Notes

• Use grilled chicken for extra flavor or add a squeeze of lime for freshness!