Healthy Chicken Avocado Wraps

These healthy chicken avocado wraps are my go-to for fast lunches that everyone in my house will eat with no complaints. Full of juicy chicken creamy avocado and crisp lettuce these wraps come together in just minutes and can be adapted to whatever you have on hand in the fridge. They work great for a quick dinner a make-ahead lunch or even picnic fare when we need something fresh and filling.

The first time I made these wraps I was looking for a lunch my picky eater would love and now it is our weekly standby. I always toss in a few extra veggies to boost the nutrition and nobody ever notices.

Ingredients

• Chicken breasts: cooked and sliced for lean protein and hearty texture Look for free-range chicken for best flavor and quality
• Large burrito-sized tortillas: wrap everything nicely Whole wheat adds extra fiber and holds up well
• Lettuce: chopped adds crunch and freshness Romaine or butter lettuce both work
• Large tomato: diced for juicy texture and bright flavor Choose ripe but firm tomatoes to avoid sogginess
• Avocado: diced for creamy richness and nourishing fat Use ripe avocados that give slightly when pressed
• Sour cream: adds tangy creaminess Greek yogurt can be swapped for extra protein or a lighter option
• Sharp cheddar cheese: grated for sharp flavor Choose blocks you grate yourself for better melt and taste
• Olive oil: for cooking the chicken Gives the meat a golden finish Use extra virgin for the best aroma
• Salt and black pepper: to taste Key for seasoning both the chicken and the wrap Use sea salt and freshly ground pepper for bright flavor

Step-by-Step Instructions

Cook the Chicken:

Season chicken breasts with salt and black pepper Rub with olive oil and cook in a skillet over medium heat for about 5 to 6 minutes per side or until golden brown and cooked through Let cool slightly then slice thinly so each bite of the wrap gets tender juicy chicken

Prep the Vegetables:

Wash and dry lettuce Dice tomato making sure to remove excess seeds Dice avocado just before assembling so it does not brown Toss lettuce tomato and avocado together gently with a pinch of salt to enhance the flavors

Warm the Tortillas:

Heat tortillas in a dry skillet over medium heat for about 10 seconds per side or until soft and pliable This keeps the wraps from tearing when you fill them

Assemble the Wraps:

Lay out each tortilla Spread a generous spoonful of sour cream in the center Add a layer of lettuce tomato and avocado mixture Top with sliced chicken and scatter sharp cheddar cheese on top Be careful not to overfill to make rolling easier

Wrap It Up:

Fold the sides of the tortilla in toward the center then roll tightly from the bottom up to secure all the fillings Place seam-side down until serving Cutting in half on the diagonal makes for easier eating and an appealing presentation

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I never skip the avocado not just for nutrition but because it keeps the wraps creamy without needing a ton of mayo My kids and I love to pack these for road trips because they travel so well

Storage tips

Wrap cooled chicken avocado wraps snugly in parchment or foil and store in an airtight container in the refrigerator They stay fresh for up to two days If packing for lunch keep the sour cream in a small container and add just before eating for the best texture

Ingredient substitutions

Swap Greek yogurt for the sour cream to boost protein or use a plant-based yogurt to keep things dairy-free Switch cheddar for Monterey Jack mozzarella or even crumbled feta Use turkey steak strips or grilled tofu if you want to skip the chicken

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Serving suggestions

These wraps are wonderful on their own but go perfectly with a side of fruit salad or cut veggies For a heartier meal serve alongside homemade sweet potato fries or a light soup They also make great party snacks cut into pinwheels

Cultural and historical context

Wraps have roots in cuisines from around the world from Mexican burritos to Middle Eastern flatbread sandwiches The combination of chicken and avocado feels especially Californian inspired by the state’s love of fresh produce creamy avocados and chicken ranch flavors

Common Recipe Questions

→ Can I use a different protein instead of chicken?

Yes, you can substitute chicken with turkey, tofu, or even shrimp for variety.

→ How should I store leftover wraps?

Wrap tightly in plastic or foil and store in the fridge for up to 2 days for maximum freshness.

→ Can these wraps be made ahead for meal prep?

Absolutely. Assemble and store in the fridge. Add sauces just before eating to prevent sogginess.

→ What are good topping options?

Try sliced cucumbers, bell peppers, red onion, olives, or a sprinkle of fresh herbs for extra flavor.

→ Are these suitable for kids?

Yes, they're family-friendly and can be adjusted for picky eaters with favorite fillings and cheese.