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Chicken Avocado Wraps Meal Prep

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5 from 3 votes
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Calories: 623kcal
Servings: 5 People
Metric - Imperial

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