Protein packed chicken and avocado wraps. Perfect for any occasion and suitable for most diets.
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.
Chef's Tips
Marinating the chicken in a portion of the ranch sauce rather than plain oil does double duty. The buttermilk's mild acidity helps tenderise the meat while the fat content keeps it moist through baking, and it seasons the chicken from the inside rather than just relying on a surface rub.Letting the chicken rest before slicing matters more here than usual, since these are being stored for days. Cutting straight from the oven releases the juices immediately, and chicken that's already lost that moisture won't get it back once it's cold or reheated.Toss the diced avocado with a small squeeze of lemon or lime juice before adding it to the wraps. It slows the oxidation that turns avocado brown and unappetizing by day two or three in the fridge.
Storage & Reheating
Store in the fridge for up to 4 days, or freeze for up to 2 months. These are actually best eaten cold or at room temperature rather than reheated, since avocado doesn't hold up well to heat; it turns bitter and takes on an odd texture, especially in a microwave. If you do want it warm, pull the avocado out first, reheat the wrap gently in a pan, then add the avocado back in fresh once it's off the heat. If freezing, it's worth leaving the avocado out until you're ready to eat and adding it fresh after thawing, since it won't hold its texture through a freeze-thaw cycle either.
Serving 1WrapCalories 623kcalCarbohydrates 42gProtein 40.1gFat 30.9gSaturated Fat 8gPolyunsaturated Fat 9gMonounsaturated Fat 10gTrans Fat 0.3gCholesterol 113mgSodium 1560mgPotassium 829mgFiber 4.3gSugar 5.5gVitamin A 283.7IUVitamin C 4.89mgCalcium 329mgIron 4mg
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Chicken Avocado Wraps Storage Instructions
To store, wrap them in food paper or ziplock bags or place them in airtight containers. Store in the fridge for up to 4 days and in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.
Chicken Avocado Wraps Reheating Instructions
To reheat, I recommend placing them in the microwave for 30 seconds to 1 minute to remove the chill, then transferring them to a preheated oven set at 180.c-350.f and heating for 7-8 minutes or until the tortilla is slightly crispy. Alternatively, if you wish to take these out of the house with you on your day, they’re best-eaten cold. Have no fear of eating them cold; they’re still extremely tasty.
Watch How To Make The Recipe
Did You Like This Recipe?
Please take a second to leave a comment and rating below, and I’ll get back to you as soon as possible.
Wow this seems like a flavour bomb, can’t wait to try it. Love the website Chef Jack
Thank you so much, Joanne. That means a lot to hear.
Thank you so much, Joanne.
I have found a pretty good protein rich version of ranch dressing that is plain greek yogurt and ranch seasoning, thinning it out with milk for texture.
Very nice!
This meal prep series has taken so much stress out of lunchtime for me, especially as someone with ADHD. Genuinely thank you so much, it’s all convenient and delicious, especially this one.
Glad the recipes are helpful to you Matt. Cheers mate