Chicken Avocado Wrap

This vibrant chicken avocado wrap combines tender, seasoned chicken with creamy avocado and fresh vegetables for a satisfying meal that's perfect for lunch or a light dinner. The Greek yogurt dressing adds a tangy finish that brings all the flavors together beautifully.

I started making these wraps when looking for healthier alternatives to takeout during busy workweeks. Now they've become my go to meal prep option that even my picky nephew requests when he visits.

Ingredients

• Boneless skinless chicken breasts provide lean protein and take on flavors beautifully. Look for organic or free range when possible for best flavor
• Olive oil helps with cooking the chicken and adds healthy fats. Choose extra virgin for more flavor
• Garlic powder paprika and onion powder create a simple but flavorful seasoning blend that permeates the chicken
• Ripe avocado adds creaminess and healthy fats. Choose ones that yield slightly to gentle pressure
• Fresh vegetables like lettuce tomato cucumber and red onion add crunch color and nutrition. Select the freshest available
• Greek yogurt creates a protein rich tangy dressing that's lighter than mayo
• Whole wheat tortillas provide fiber and nutty flavor. Choose ones without additives for best quality

Step-by-Step Instructions

Season the Chicken

Thoroughly coat chicken breasts with garlic powder paprika onion powder salt and pepper on all sides. Press the seasonings gently into the meat to help them adhere. This creates a flavorful crust that will infuse the entire dish.

Cook the Chicken

Heat olive oil in a large skillet until it shimmers but doesn't smoke. Place seasoned chicken in the pan without crowding and cook for 6 to 8 minutes per side until golden brown on the outside and the internal temperature reaches 165°F. The chicken should have a beautiful caramelized exterior.

Rest the Chicken

Transfer cooked chicken to a cutting board and let it rest for at least 5 minutes. This crucial step allows juices to redistribute throughout the meat ensuring moist chicken. After resting slice into thin strips against the grain for maximum tenderness.

Prepare Fresh Ingredients

Slice avocado into thin wedges when perfectly ripe for creaminess. Cut tomato into even slices removing excess seeds if very watery. Slice cucumber thinly for crunch. Cut red onion into paper thin slices to provide flavor without overwhelming. Shred lettuce into bite sized pieces.

Make the Dressing

Whisk Greek yogurt lemon juice Dijon mustard salt and pepper until completely smooth. The dressing should have a pourable but not runny consistency. Taste and adjust seasonings as needed for brightness.

Assemble the Wrap

Warm tortillas briefly in a dry pan until soft and pliable. Place tortilla flat and layer ingredients starting with lettuce as a moisture barrier. Add chicken slices avocado vegetables and a drizzle of dressing in the center third of the tortilla.

Roll the Wrap

Fold in both sides of the tortilla then roll from the bottom up tucking ingredients in tightly as you go. The wrap should be secure enough to hold together when cut.

Bookmark

The avocado is truly the star ingredient here. I discovered how transformative it is after trying these wraps without it once when I ran out. The creamy texture and subtle flavor ties everything together and makes these wraps feel indulgent even though they're quite healthy.

Make Ahead Options

These wraps can be partially prepped in advance to save time during busy weekdays. Cook and slice the chicken up to three days ahead and store in an airtight container. The dressing can be made up to five days in advance. When ready to eat simply assemble with fresh vegetables for maximum quality. For packed lunches keep the tortilla separate from wet ingredients until ready to assemble to prevent sogginess.

Ingredient Substitutions

This recipe welcomes adaptations based on dietary needs or what you have available. Rotisserie chicken works beautifully as a time saving option. For a vegetarian version replace chicken with grilled halloumi or marinated tofu. Dairy free yogurt can substitute regular Greek yogurt in the dressing. Lettuce wraps or gluten free tortillas work for those avoiding wheat. If avocados aren't ripe a smear of hummus provides similar creaminess.

Serving Suggestions

Serve these wraps with a side of sweet potato fries for a complete dinner. For a lighter meal pair with a small cup of tomato soup or broth. These wraps also complement a simple side salad dressed with olive oil and lemon juice. For entertaining cut into pinwheels secured with toothpicks as appetizers. The wraps travel well for picnics or outdoor gatherings when wrapped tightly in parchment paper.

Recipe FAQs

→ How do I prevent my avocado from browning in the wrap?

To prevent browning, squeeze a little extra lemon juice directly on your avocado slices before adding them to the wrap. You can also prepare the avocado last, just before assembling the wrap. If making ahead, consider adding the avocado just before eating.

→ Can I make these wraps ahead of time?

Yes! You can prepare these wraps up to 24 hours in advance. Wrap them tightly in parchment paper, then in aluminum foil, and refrigerate. For best results, keep the dressing separate and add it just before eating. This prevents the tortilla from becoming soggy.

→ What can I substitute for Greek yogurt in the dressing?

You can substitute the Greek yogurt with sour cream, plain regular yogurt, or dairy-free alternatives like cashew cream. For a lighter option, try mashed avocado with lemon juice and mustard, or use hummus as a spread instead.

→ How can I make this wrap vegetarian?

To make a vegetarian version, replace the chicken with grilled halloumi cheese, pan-fried tofu, tempeh, or chickpeas seasoned with the same spice blend. You could also use roasted vegetables like bell peppers and zucchini for additional flavor and texture.

→ What's the best way to warm tortillas without breaking them?

The best way to warm tortillas is in a dry skillet over low-medium heat for 20-30 seconds per side. You can also place them between damp paper towels and microwave for 15-20 seconds. Warming makes them more pliable and less likely to tear when rolling. Don't overheat, as this can make them dry and brittle.

→ What sides pair well with chicken avocado wraps?

These wraps pair wonderfully with a variety of sides including sweet potato fries, a light garden salad, fresh fruit, tortilla chips with salsa or guacamole, coleslaw, or a simple soup. For a lighter meal, serve with a side of mixed berries or cucumber slices.