Chicken Salad Wrap with Avocado

By Sabrina A. Falquier , MD, CCMS, DipABLM

Diet & Health: , , , ,

Prep time:
20 minutes
Cook time:
0 minutes (using precooked chicken)
Ready in:
20 minutes

Recipe Description:

This chicken salad wrap is made with avocado and plain yogurt, with very little mayonnaise. This keeps the creamy texture we know of a traditional chicken salad yet adds health properties including protein from the plain yogurt, fiber in the avocado and the lettuce. The crunch from the lettuce adds a wonderful texture. This meal is satisfying and is only 320 calories per wrap.

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Servings:

  • Recipe serving size: 4 wraps
  • Number of servings:

Ingredients:

  • 1 ripe, fresh avocado, halved, pitted and peeled
  • 1/4 cup plain yogurt
  • 2 tsp. Dijon mustard
  • 1 Tbsp. red wine vinegar
  • 1/2 lemon, halved and juiced (total 1 Tbsp. juice)
  • 1 tsp. paprika
  • 1/2 tsp. cumin
  • 1/4 tsp. fresh ground pepper
  • A pinch of kosher salt
  • 1 pound cooked and cooled chicken breasts, shredded
  • 4 10-12-inch tortillas, whole wheat ideal
  • 4 cups romaine lettuce, cut into 1/2 inch pieces

Instructions:

  1. In large bowl, add avocado, yogurt, mustard, vinegar, lemon juice, paprika, cumin, pepper and salt.
  2. Mash and mix with fork until well combined.
  3. Taste and adjust flavor by adding additional 1 tsp lemon juice, 1/2 vinegar, or kosher salt at a time, to taste.
  4. Add chicken and mix until well combined.
  5. Place tortilla on flat surface.
  6. To tortilla add 1/4 of chicken mixture and 1/4 of the lettuce to bottom third of the tortilla.
  7. Tightly wrap tortilla by folding in the sides first and then rolling tightly over the ingredients.
  8. Cut in 1/2 and serve.
  9. Enjoy!

Recipe Videos:

YouTube video
Nutrition Facts

4 servings per recipe
Serving Size 1 wrap (284g)

Amount Per Serving
Calories 350
% Daily Value*
Total Fat 14g 18%
Saturated Fat 3.5g 18%
Trans Fat 0g -
Polyunsaturated Fat 2.5g -
Monounsaturated Fat 6g -
Cholesterol 85mg 28%
Sodium 370mg 16%
Total Carbohydrate 29g 11%
Dietary Fiber 8g 29%
Total Sugars 4g -
Includes 1g Added Sugars 2%
Protein 33g -
Vitamin D 0mcg 0%
Calcium 100mg 8%
Iron 2.4mg 15%
Potassium 920mg 20%
Vitamin A 1350mcg 150%
Vitamin C 8mg 10%
Vitamin E 1.9mg 15%
Vitamin K 59mcg 50%
Thiamin 0.18mg 15%
Riboflavin 0.34mg 25%
Niacin 12mg 80%
Vitamin B6 1.11mg 70%
Folate 115mcg DFE 30%
Vitamin B12 0.34mcg 15%
Pantothenic Acid 2.5mg 50%
Choline 110mg 20%
Phosphorus 300mg 25%
Magnesium 55mg 15%
Zinc 1.3mg 10%
Selenium 28mcg 50%
Copper 0.17mg 20%
Manganese 0.19mg 8%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.