Okay, settle in, because these Avocado Chicken Salad Wraps aren’t just a recipe in our house; they’re a culinary revelation that has completely transformed our lunch game and even made appearances at casual family dinners. I remember the first time I whipped these up – I was looking for something quick, healthy, and satisfying that wouldn’t leave us feeling heavy. The kids, usually a bit picky with “green stuff,” were surprisingly intrigued by the vibrant color. My husband, a man of simple tastes but appreciative of good food, took one bite and declared, “This is a keeper!” And a keeper it has become. The creamy avocado blends so perfectly with the tender chicken, the hint of lime brightens everything up, and the crunch from the celery and red onion is just divine. We’ve since tweaked it, played with it, and perfected it to our liking, and now I’m thrilled to share our family-favorite version with you. It’s the kind of recipe that makes you feel good about what you’re eating, without sacrificing an ounce of flavor.

Complete Recipe: Avocado Chicken Salad Wraps

This recipe focuses on fresh ingredients and a balance of textures and flavors, creating a satisfying and healthy meal.

Yields: 4 wraps
Prep time: 20 minutes
Cook time (if cooking chicken from scratch): 20-25 minutes

Ingredients

For the Avocado Chicken Salad:

2 cups cooked chicken, shredded or diced (rotisserie chicken works great, or about 1 lb raw boneless, skinless chicken breasts, poached or baked)
2 medium ripe avocados, pitted and diced or mashed
1/2 cup finely diced celery (about 1-2 stalks)
1/4 cup finely diced red onion (or green onion for a milder flavor)
1/4 cup chopped fresh cilantro (plus more for garnish, optional)
2-3 tablespoons mayonnaise (use high-quality, or substitute with Greek yogurt for a lighter version)
1-2 tablespoons fresh lime juice (from about 1 lime, adjust to taste)
1 small jalapeño, minced (optional, seeds removed for less heat)
1/2 teaspoon garlic powder
1/4 teaspoon cumin (optional, for a subtle smoky flavor)
Salt and freshly ground black pepper to taste

For Assembling the Wraps:

4 large tortillas or wraps (flour, whole wheat, spinach, or low-carb)
1 cup crisp lettuce leaves, shredded or whole (like romaine, butter lettuce, or iceberg)
1 medium tomato, thinly sliced (optional)
1/4 cup shredded cheese (cheddar, Monterey Jack, or a Mexican blend, optional)

Instructions

1. Prepare the Chicken (if not using pre-cooked):
* If cooking chicken breasts: You can poach them by placing them in a saucepan, covering them with water or chicken broth, bringing to a simmer, and cooking for 15-20 minutes, or until cooked through (internal temperature reaches 165°F/74°C). Alternatively, bake them at 375°F (190°C) for 20-25 minutes.
* Once cooked, let the chicken cool slightly, then shred it using two forks or dice it into small, bite-sized pieces. Set aside.

2. Prepare the Avocado Base:
* In a medium-sized mixing bowl, add the diced or mashed avocado and the fresh lime juice.
* Gently toss or mash the avocado with the lime juice. The lime juice not only adds flavor but also helps prevent the avocado from browning too quickly. If you prefer a chunkier salad, dice the avocado and toss gently. If you prefer a creamier base, mash it well.

3. Combine Salad Ingredients:
* To the bowl with the avocado, add the shredded or diced cooked chicken, finely diced celery, finely diced red onion, chopped cilantro, and minced jalapeño (if using).
* Add the mayonnaise (or Greek yogurt), garlic powder, and cumin (if using).
* Gently stir everything together until well combined. Be careful not to overmix, especially if you want to maintain some texture from the avocado and chicken.

4. Season and Taste:
* Season generously with salt and freshly ground black pepper.
* Taste the chicken salad and adjust seasonings as needed. You might want more lime juice for tanginess, more salt, or a bit more cilantro.

5. Chill (Optional but Recommended):
* For the best flavor, cover the bowl with plastic wrap (press the wrap directly onto the surface of the salad to minimize air contact and browning) and refrigerate for at least 15-30 minutes. This allows the flavors to meld together beautifully.

6. Assemble the Wraps:
* Lay a tortilla flat on a clean work surface.
* If using, spread a layer of shredded lettuce down the center of the tortilla, leaving a small border around the edges. You can also add tomato slices and shredded cheese at this stage.
* Spoon about 1/4 of the avocado chicken salad mixture evenly over the lettuce (or directly onto the tortilla if not using other fillings).
* Fold in the sides of the tortilla by about an inch.
* Starting from the bottom edge closest to you, tightly roll up the tortilla to form a secure wrap.

7. Serve:
* The wraps can be served immediately. If desired, you can slice them in half diagonally for a prettier presentation.
* Repeat with the remaining tortillas and chicken salad.

Nutrition Facts

Servings: 4 wraps
Calories per serving: Approximately 450-550 calories (This is an estimate and can vary significantly based on the size and type of tortillas used, the amount of mayonnaise, and whether cheese is added. Using Greek yogurt instead of mayonnaise and low-carb tortillas will reduce the calorie count.)

Preparation Time

Prep Time: 20 minutes (assuming cooked chicken is used)
Cook Time (for chicken, if needed): 20-25 minutes
Chilling Time (optional): 15-30 minutes
Total Time (with pre-cooked chicken): Approximately 20-25 minutes
Total Time (cooking chicken from scratch): Approximately 45-55 minutes (plus chilling)

How to Serve Avocado Chicken Salad Wraps

These versatile wraps are fantastic on their own but can also be part of a larger, more satisfying meal. Here are some serving suggestions:

As a Light Lunch or Dinner:
- Serve one whole wrap per person.
- Perfect for a quick weekday meal when you’re short on time but want something nutritious and filling.
Pair with Simple Sides:
- Fresh Fruit: A bowl of mixed berries, melon slices, or grapes adds a refreshing sweetness.
- Vegetable Sticks: Carrot sticks, cucumber slices, bell pepper strips with a light dip like hummus.
- Simple Green Salad: A side salad with a light vinaigrette complements the creamy wrap.
- Soup: A cup of light vegetable soup or tomato soup makes for a classic soup-and-sandwich style combo.
- Chips: Tortilla chips (especially blue corn!) or sweet potato chips offer a nice crunch.
- Pickles: A crunchy dill pickle spear on the side is always a welcome addition.
For Picnics and Potlucks:
- Wrap each wrap tightly in plastic wrap or foil.
- They travel well and are easy to eat on the go.
- Consider making the chicken salad ahead and assembling the wraps just before leaving to prevent sogginess.
Kid-Friendly Presentation:
- Cut the wraps into smaller, pinwheel-style slices for little hands.
- Serve with their favorite fruit and a small treat.
Deconstructed Option:
- Serve the avocado chicken salad in a bowl with tortilla chips or sturdy lettuce cups (like romaine hearts or butter lettuce) on the side for scooping. This is a great gluten-free alternative if you skip the tortillas.
Garnish for Extra Appeal:
- A sprinkle of extra chopped cilantro or a lime wedge on the side looks lovely and allows for an extra squeeze of fresh flavor.

Additional Tips for the Perfect Avocado Chicken Salad Wraps

Choose Ripe Avocados: The key to creamy, flavorful avocado chicken salad is using perfectly ripe avocados. They should yield to gentle pressure but not be mushy. If your avocados are underripe, they’ll be hard to mash and won’t have the desired creaminess or flavor. To ripen avocados quickly, place them in a paper bag with an apple or banana for a day or two.
Don’t Overmix the Salad: When combining the ingredients for the chicken salad, stir gently until everything is just incorporated. Overmixing can make the avocado too pasty and can break down the chicken too much, resulting in a less appealing texture. Some chunks of avocado are desirable!
Taste and Adjust Seasoning Before Wrapping: Flavors can meld and change, especially after chilling. Always taste the chicken salad mixture right before you assemble the wraps. You might need a pinch more salt, a bit more lime juice for brightness, or even a dash more pepper or cumin to suit your preference.
Prevent Soggy Wraps: If you’re not serving the wraps immediately, take steps to prevent them from becoming soggy.
- Lettuce Barrier: Using large, crisp lettuce leaves as a barrier between the tortilla and the chicken salad filling can help.
- Toast Tortillas Lightly: Briefly warming or toasting the tortillas can create a slightly crisper surface that’s less prone to absorbing moisture.
- Assemble Just Before Serving: This is the best way to ensure a fresh, non-soggy wrap, especially if making for guests or taking to an event.
Make-Ahead Strategy: You can prepare components in advance to save time.
- Chicken: Cook and shred/dice the chicken up to 2 days ahead and store it in an airtight container in the refrigerator.
- Vegetables: Chop the celery, red onion, and jalapeño a day ahead and store them in separate airtight containers.
- Salad (with a caveat): The full chicken salad can be made a few hours ahead. Press plastic wrap directly onto the surface of the salad to minimize air exposure and prevent the avocado from browning excessively. However, it’s best enjoyed within 4-6 hours for optimal freshness and color. For longer storage, consider mixing everything except the avocado and lime juice, then adding those just before serving.

FAQ Section: Avocado Chicken Salad Wraps

Q1: How do I keep the avocado from turning brown in the chicken salad?
A1: The lime juice in the recipe is the primary agent for preventing browning, as its acidity slows down the oxidation process. Mixing the avocado with lime juice before adding other ingredients helps. Additionally, when storing the salad, press plastic wrap directly onto the surface of the salad, ensuring there’s no air contact. While it might still slightly discolor over time (especially after a day), these steps significantly minimize it. Eating it fresh or within a few hours is always best for vibrant color.

Q2: Can I use Greek yogurt instead of mayonnaise for a healthier version?
A2: Absolutely! Plain Greek yogurt is an excellent substitute for mayonnaise if you’re looking for a lighter, tangier, and higher-protein option. You can substitute it 1:1 or do a half-and-half mixture of mayo and Greek yogurt. The flavor profile will be slightly different – tangier and less rich – but still delicious. Ensure you use plain, unsweetened Greek yogurt.

Q3: What’s the best kind of chicken to use for this recipe?
A3: You have several great options:
* Rotisserie Chicken: This is the quickest and easiest, offering flavorful, moist chicken that’s ready to be shredded.
* Poached Chicken Breasts: Poaching keeps the chicken moist and tender. Simply simmer boneless, skinless chicken breasts in water or broth until cooked through.
* Baked Chicken Breasts: Another healthy option. Season them lightly and bake until cooked.
* Leftover Cooked Chicken: If you have leftover grilled or roasted chicken, this recipe is a perfect way to use it up.
The key is to have cooked, tender chicken that can be easily shredded or diced.

Q4: Can I make these Avocado Chicken Salad Wraps ahead of time for a party or meal prep?
A4: Yes, with a few considerations. The avocado chicken salad itself can be made a few hours in advance (see Q1 for browning prevention). Store it covered in the refrigerator. For best results and to avoid soggy tortillas, it’s ideal to assemble the wraps just before serving. If you must assemble them earlier (e.g., a couple of hours before), use crisp lettuce as a barrier, ensure your filling isn’t overly wet, and wrap them tightly in plastic wrap. For meal prepping for several days, it’s better to store the chicken salad separately and assemble a wrap each day.

Q5: Is this recipe gluten-free? What about low-carb?
A5: The avocado chicken salad filling itself is naturally gluten-free. To make the entire wrap gluten-free, simply use certified gluten-free tortillas or wraps. For a low-carb version:
* Use low-carb tortillas (many brands are available).
* Serve the avocado chicken salad in lettuce cups (like butter lettuce, romaine boats, or iceberg cups) instead of tortillas.
* Ensure your mayonnaise or Greek yogurt choice is low in added sugars.
The filling is packed with healthy fats and protein, making it a great base for various dietary preferences.

Enjoy these delicious and refreshing Avocado Chicken Salad Wraps! They are truly a versatile and crowd-pleasing meal that’s as easy to make as it is to devour. We hope they become a favorite in your home too!

Avocado Chicken Salad Wraps Recipe