Making healthy and delicious lunch shouldn’t be complicated! Take a burrito size tortilla, layer it with lettuce, tomatoes, avocado, chicken, and cheddar cheese, wrap it up and it’s ready to eat! These wraps are perfect for a to-go snack or a picnic party!
These Chicken Avocado Wraps are one of my favorite recipes that I make very often. First, it’s really easy to make. Second, it’s packed with healthy and nutritious ingredients. And the third, it is delicious!
This is a perfect recipe for many occasions; whether you want to prep a lunch for a couple of people or a crowd, a quick and easy dinner, or a picnic outing.
Hummus Wrap Recipe
Because we wrap all the ingredients in a large burrito size tortilla, they are easy to eat on the go without creating a mess (take it to work, on a hike, picnic, or anywhere you want).
For this recipe, I like to pan sear the chicken or grill it. Feel free to use any chicken you have on hand: rotisserie, boiled, shredded, etc. Sometimes, I use leftovers from my Whole Roasted Chicken or Pulled Chicken (without BBQ sauce).
Rinse and pat dry chicken breasts. Season with salt and pepper on both sides. Preheat a pan on medium/high heat and add 2 tablespoons olive oil. Place the meat on the skillet and cover with a lid. Cook for about 5-7 minutes, then flip and cook for another 5 minutes. The timing will depend on the size of the meat pieces. Make sure that the internal temperature will reach 165-170°F.
Chicken Wrap (crispy!)
I like to start with prepping all the ingredients: Slice cooked or grilled chicken, chop lettuce, tomatoes, and avocado, and grate sharp cheddar.
Put a large burrito size tortilla on a plate, layer with about ½ cup chopped lettuce, ¼ cup tomatoes, avocado, a tablespoon sour cream, few slices of grilled chicken, and top with ¼ cup grated sharp cheddar
Preheat a pan on medium/high heat (you DON’T need to grease it with oil). Place the wraps with edges down and grill for a couple of minutes, until brown/golden color, then flip and grill on the other side.
Healthy Chicken Wrap Recipes For A Guilt Free Lunch
CHICKEN. I like to use grilled or pan seared chicken breasts for this recipe, then slice them. If you want you can use cooked, shredded, rotisserie, or any other chicken you have.
SOUR CREAM. I like to add sour cream inside the wraps. So, if you take it to go, you already have everything in one bite! If you eat wraps at home, you can serve it separately.
TORTILLAS. If you don’t have burrito size tortillas, you can use smaller sizes, like tacos. In this case, you won’t be able to wrap them, but have a taco party!
Healthy Lunch Wraps Recipe
Can I refrigerate these wraps? Yes. You can put them in the fridge for a few hours, though the cheese won’t be melted any more. I wouldn’t recommend to refrigerate them overnight, because the lettuce won’t stay fresh and avocado will brown.
Making healthy and delicious lunch shouldn’t be complicated! Take a burrito size tortilla, layer it with lettuce, tomatoes, avocado, chicken, and cheddar cheese, wrap it up and it’s ready to eat! It’s perfect for a to-go snack or a picnic party!
I always like to grill the wraps after assembling them. That will give a delicious crust that provides more texture and flavor.
Mexican Chicken Wrap
Usually, I prefer to serve these wraps immediately, so the cheese is still warm and melted. If you want to take them for lunch, just wrap them individually in foil or a zip lock bag.
Chicken. I like to use grilled or pan seared chicken breasts for this recipe, then slice them. If you want you can use cooked, shredded, rotisserie, or any other chicken you have.
Sour Cream. I like to add sour cream inside the wraps. So, if you take it to go, you already have everything in one bite! If you eat wraps at home, you can serve it separately.
Homemade Tortillas Recipe For Tacos, Wraps, Burritos
Tortillas. If you don’t have burrito size tortillas, you can use smaller sizes, like tacos. In this case, you won’t be able to wrap them, but have a taco party!
Serving: 1 wrap | Calories: 628 kcal | Carbohydrates: 37 g | Protein: 37 g | Fat: 37 g | Saturated Fat: 18 g | Cholesterol: 127 mg | Sodium: 889 mg | Potassium: 726 mg | Fiber: 4 g | Sugar: 5 g | Vitamin A: 2380 IU | Vitamin C: 9 mg | Calcium: 529 mg | Iron: 3 mg
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Healthy Breakfast Quesadillas (viral Tortilla Hack For Breakfast Wraps)
Update Notes:This post was originally published in 2017, but was republished with new photos, step by step instructions, tips, and FAQs in Feb of 2020.Wraps provide a great opportunity to get in lots of nutrients from a variety of food groups. The key ingredients that make this a nutritious wrap recipe are the whole grain tortilla, healthy fats, quality protein, and colorful fruits/veggies.
This is one of the base recipes featured in Part 2 of our Whole Life Meal Plan. This is a fiber-filled, protein-packed, and most importantly – flavorful – wrap recipe that will put your traditional ham and cheese roll-up to shame. Give this healthy wrap base recipe a try, and as always, adjust to
If making an egg, tuna, salmon, chicken, or chickpea salad wrap, mix the spread, protein, fillings, and flavors together for easier eating.
How To Make A Lettuce Wrap Sandwich
Wraps can be eaten cold or warm. If heating on the stovetop or panini press, lightly brush the outside of the tortilla with olive oil or melted butter to create a deliciously crispy exterior.
When building the wrap, consider your final eating experience. Chop or slice the fillings and protein into manageable pieces for easier eating. Also, think about the different textures of ingredients. Aim for a mix of crunchy, creamy, and chewy.
Remember that this is a base recipe, so the goal is for you to customize it to your taste! Load it up with flavor, or keep it simple. There’s really no right or wrong way to make it; do what sounds good to you!
Ingredient Tortillas {clean Eating}
Craving a healthy breakfast wrap? Use a combination of scrambled eggs, shredded cheese, salsa, mashed beans, avocado, sautéed veggies, and/or hot sauce to your taste!
Whole grains are a good source of fiber, B vitamins, Vitamin E, trace minerals, and phytonutrients. Replacing refined grains (i.e. flour tortillas) with whole grains (i.e. whole wheat tortillas) may reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain types of cancer. When purchasing whole wheat tortillas, choose varieties with ingredients that you can see, recognize, and pronounce.
Spreads made with avocados, avocado oil, or extra virgin olive oil contain heart-healthy monounsaturated fatty acids and polyphenols which may reduce inflammation. Healthy fats also increase the satiating power of a meal and can help you feel full for longer. Additionally, certain nutrients require fat for absorption; including a healthy spread on your wrap can help you get the most nutritional bang for your buck!
Vegan Falafel Wrap Recipe With Hummus
Chicken and turkey are both lean protein sources. They are rich in B vitamins and minerals, such as iron. White meat is considered moderately protective or neutral on cancer risk. We recommend purchasing organic if it is within your budget.
Fish is a quality source of protein that is rich in vitamins and minerals. Fatty fish, like salmon, is high in EPA and DHA omega-3 fatty acids, which is good for heart and brain health.
Eggs provide high quality protein and can contribute omega-3 fatty acids to the diet if fortified or pasture raised. Eggs are rich in the mineral choline, which is important for cognitive development, metabolism, and liver function. Although eggs contain dietary cholesterol, this does not necessarily increase your blood cholesterol.
The Ultimate One Ingredient Potato Flatbread (gluten Free Potato Bread)
Beans are one of our favorite foods because they are packed with high quality nutrients. All of the world’s longest lived populations consume beans weekly, if not daily. Beans of all varieties contain plant-based protein, complex carbohydrates, fiber, vitamins, and minerals. These nutrients promote gut health, decrease risk of developing heart disease, cancer, and diabetes, and promote a healthy weight.
Fruits, vegetables, and herbs provide fiber, phytonutrients, vitamins, and minerals. The phytonutrients in fruits and vegetables are different from the ones found in animal protein, whole grains, and beans, so it’s important to include lots of healthy wrap fillings for best nutrition!
Serve these easy wraps for lunch alongside some fresh fruit to create a Whole Life Plate. Depending on the ingredients you used, you may want to serve some extra veggies on the side. Pair veggies with hummus or a Greek yogurt dip for a boost in nutrition and flavor.
Tortilla Breakfast Wrap Recipe
If holding the wrap in the refrigerator overnight, take note of the density of your tortilla and the moisture of the spread you used. While some wraps and spreads do fine overnight, others can result in a soggy wrap. If using a soft tortilla, consider placing a “barrier” (lettuce, cheese, or meat) between the spread and the wrap. Alternatively, leave the
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