Description
Grilled Chicken Avocado Wrap
Ingredients:
2 large tortillas (flour or whole wheat)
2 grilled chicken breasts, sliced
1 avocado, sliced
1 cup lettuce, shredded
1/2 cup corn kernels (canned or fresh)
1/2 cup cherry tomatoes, diced
2 tbsp fresh cilantro, chopped (optional)
2-3 tbsp ranch dressing or spicy mayo
1 tsp olive oil (for grilling the tortilla)
Instructions:
1. Prepare the Filling:
Grill the chicken breasts until fully cooked and slice into strips.
Prepare the vegetables: shred the lettuce, dice the tomatoes, and slice the avocado.
2. Assemble the Wrap:
Lay a tortilla flat on a clean surface. Spread a layer of ranch dressing or spicy mayo.
Arrange the lettuce, grilled chicken slices, corn, avocado slices, and diced tomatoes in the center of the tortilla. Sprinkle with fresh cilantro if desired.
3. Wrap the Tortilla:
Fold the sides of the tortilla inwards, then roll it tightly from one end to the other to form a wrap.
4. Grill the Wrap (Optional):
Heat a skillet or grill pan over medium heat and lightly brush it with olive oil.
Place the wrap seam-side down and grill for 2-3 minutes on each side until golden and crisp.
5. Serve:
Slice the wrap in half and serve immediately. Pair it with a side of fries, chips, or a fresh salad.
Enjoy your healthy and flavorful Grilled Chicken Avocado Wrap!
#HealthyWrap #QuickLunch
Step-by-Step Guide
Follow these detailed instructions for a perfect wrap every time. First, ensure your chicken breasts are seasoned well before grilling; a simple mix of salt, pepper, and paprika works wonders. Grill over medium-high heat for 6-7 minutes per side, or until the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing against the grain for tender strips. While the chicken rests, prepare your fresh ingredients. For the best texture, pat the corn kernels dry if using canned, and gently mix the diced tomatoes with a pinch of salt to enhance their flavor.
When assembling, place the tortilla on a piece of parchment paper or foil for easier wrapping and grilling. Spread the sauce in a thin, even layer, leaving a 1-inch border around the edges. Layer the ingredients in the order listed, piling them in the center third of the tortilla. This order helps prevent sogginess from the avocado and dressing from directly touching the tortilla. For the tightest roll, use the parchment paper to help you tuck and roll firmly.
Serving Suggestions
This versatile wrap is a complete meal but can be elevated with the right sides. For a light lunch, serve with a simple mixed green salad or a cup of black bean soup. If you’re craving something heartier, sweet potato fries, crispy tortilla chips with salsa, or a cold pasta salad make excellent pairings. For a fun appetizer or party snack, slice the grilled wrap into 1-inch pinwheels and secure them with toothpicks.
How-to Summary
In short: Grill and slice seasoned chicken. Prep fresh veggies and avocado. Lay a tortilla on parchment, spread sauce, and layer ingredients in the center. Fold sides in and roll tightly from the bottom up. Optionally, grill seam-side down in a hot, oiled pan for 2-3 minutes per side until crisp. Slice and serve immediately.
Frequently Asked Questions
Can I make this wrap ahead of time? You can prep the ingredients separately up to a day in advance, but assemble just before eating. The avocado will brown and the tortilla can become soggy if assembled too early.
What’s a good substitute for ranch or spicy mayo? Try hummus, Greek yogurt mixed with lime juice and herbs, guacamole, or a chipotle sauce for different flavor profiles.
How do I keep the wrap from falling apart? The key is not to overfill it and to roll it tightly. Using the parchment paper to assist and grilling it seam-side down first helps seal it.
Can I use a different protein? Absolutely. Leftover rotisserie chicken, grilled shrimp, black beans, or seasoned tofu are all fantastic alternatives.
How can I make this gluten-free or low-carb? Use a large gluten-free tortilla, a collard green leaf, or a low-carb wrap. Lettuce cups are another great, crunchy option.
Common Mistakes to Avoid
- Overfilling the Tortilla: This is the top cause of messy, broken wraps. Stick to the recommended amounts.
- Using a Cold Tortilla: Cold tortillas crack. Briefly warm them in a dry skillet or microwave for 10 seconds to make them pliable.
- Skipping the Rest for Chicken: Slicing immediately causes juices to run out, making the filling wet and the chicken dry.
- Placing Wet Ingredients Directly on the Tortilla: Always start with a barrier like lettuce or sauce to protect the tortilla from sogginess.
Conclusion
This Grilled Chicken Avocado Wrap is more than just a quick lunch; it’s a customizable template for a nutritious and satisfying meal. By following the step-by-step guide and avoiding common pitfalls, you can master a dish that is both impressive and easy. Perfect for busy weekdays, picnics, or a simple dinner, its balance of protein, healthy fats, and fresh vegetables delivers flavor in every bite. Experiment with the serving suggestions and make it your own.