Chicken Avocado Wraps Meal Prep
Chicken thigh marinated in homemade ranch sauce, baked, then wrapped up with avocado, mozzarella, and more of that same ranch. Simple ingredients, proper flavour, built to hold up in the fridge all week.
Marinating the chicken in ranch instead of plain oil does real work, the buttermilk tenderises the meat while the fat keeps it moist, and it seasons from the inside out. Let it rest before slicing too, that’s what keeps the juice in the meat instead of on the board.
These are actually best eaten cold or at room temperature, avocado doesn’t love heat and turns bitter in the microwave. Keeps in the fridge for 4 days or the freezer for 2 months, just add the avocado fresh after thawing.
Chicken Avocado Wraps Meal Prep
CHICKEN · MEAL PREP · EASY
Ranch marinated chicken, done properly for meal prep
Marinating in ranch sauce instead of plain oil seasons the chicken all the way through, not just on the surface, and the buttermilk's acidity helps keep it tender through baking and reheating.
Resting the chicken before slicing matters more here than in most recipes, since these wraps get stored for days. Chicken that loses its juice straight out of the oven won't get it back once it's cold.
A small squeeze of citrus on the avocado keeps it from browning by day two or three, a small step that makes a real difference to how these look and taste later in the week.
Chicken Avocado Wraps Meal Prep
Ingredients
Chicken & Wraps
- 600 g Chicken Thigh Boneless & Skinless
- 6 g Onion Powder
- 6 g Garlic Powder
- 6 g Smoked Paprika
- 0.5 g Red Chilli Flakes
- 1 Avocado Smashed
- 100 g Low-Fat Mozzarella Cheese Freshly Grated
- 5 Burrito Tortillas
- Salt & Pepper To Taste
Ranch Sauce
- 220 g Low Fat Mayonnaise
- 50 g Low Fat Sour Cream
- 125 ml Buttermilk
- 4 g Onion Powder
- 4 g Garlic Powder
- 2 g Dried Dill
- 2 g Dried Parsley
- 4 g Dried Chives
- Salt & Pepper To Taste
Method
- Preheat the oven to 190°C (375°F) and line a baking tray with parchment paper.
- Add all of the ranch sauce ingredients to a bowl and mix well. Set aside a third of it for the chicken marinade and store the rest in the fridge until ready to serve.
- Add the chicken thigh to a bowl with the onion powder, garlic powder, smoked paprika, chilli flakes, the reserved ranch sauce, and salt and pepper. Mix well to coat, then place onto the prepared tray and bake for 16-18 minutes. Remove and let it rest before slicing or dicing.
- While the chicken bakes, prepare the avocado, sliced, diced, or mashed, whichever you prefer, and grate the mozzarella.
- Spread the remaining ranch sauce across the five tortillas, then add the chicken, avocado, and mozzarella, and season with salt and pepper. Wrap tightly, then wrap again in food-safe paper, foil, or a food-safe bag. Eat hot, warm, or cold.
Why marinate the chicken in ranch instead of oil?⌄
The buttermilk in the ranch gently tenderises the chicken while its fat content keeps it moist through baking. It also seasons the meat from the inside, not just the surface.
How do I stop the avocado from browning in the fridge?⌄
Toss it with a small squeeze of lemon or lime juice before adding it to the wraps. It slows the oxidation that turns avocado brown and unappetising after a couple of days.
Can I reheat these wraps?⌄
They're honestly best cold or at room temperature. If you do want it warm, pull the avocado out, reheat the wrap gently in a pan, then add the avocado back in fresh once it's off the heat.
Does the ranch sauce freeze well with the wraps?⌄
It can lose a bit of its smooth texture through a freeze-thaw cycle, since it's mayo and buttermilk based. A quick stir once thawed usually brings it back together fine.
