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This hearty chicken avocado wrap has been my lunchtime savior for busy weekdays when I need something satisfying yet quick to prepare. The combination of protein-packed chicken, creamy avocado, and melty cheese creates a perfect balance of flavors and textures that keeps me full for hours.
I first created these wraps when I needed to feed unexpected guests who dropped by one weekend. They were such a hit that they've become my go-to solution whenever I need an impressive yet effortless meal option.
Ingredients
- Chicken breasts provides lean protein and keeps you satisfied
- Burrito size tortillas create the perfect vessel for all your fillings
- Fresh lettuce adds crunch and lightness to each bite
- Ripe tomatoes bring juicy sweetness and beautiful color
- Avocado delivers creamy texture and heart-healthy fats
- Sour cream adds tanginess that balances the other flavors
- Sharp cheddar cheese creates that irresistible melty factor when grilled
Step-by-Step Instructions
- Cook the Chicken
- Season chicken breasts with salt and pepper on both sides. Heat 2 tablespoons olive oil in a pan over medium-high heat. Place chicken in the pan, cover with a lid, and cook for 5-7 minutes per side until the internal temperature reaches 165-170°F. The covered cooking method helps retain moisture while ensuring the chicken cooks through perfectly.
- Prep the Ingredients
- Slice the cooked chicken into thin strips. Chop the lettuce into bite-sized pieces. Dice the tomatoes into small cubes. Cut the avocado into small chunks for even distribution. Grate the sharp cheddar cheese so it melts quickly and evenly when heated.
- Assemble the Wraps
- Lay a large tortilla flat on a plate. Layer about half cup of chopped lettuce across the center. Add a quarter cup of diced tomatoes on top of the lettuce. Distribute several avocado chunks evenly across the filling. Spread a tablespoon of sour cream in a line down the center. Arrange several slices of chicken on top. Finish with a quarter cup of grated cheddar cheese.
- Wrap and Grill
- Fold the bottom edge of the tortilla up over the filling. Fold in the sides toward the center, then continue rolling from the bottom until completely sealed, creating an envelope shape. Heat a dry pan over medium-high heat. Place the wraps seam-side down first to seal them closed, and grill for 2-3 minutes until golden brown and crispy. Flip and grill the other side until the cheese inside starts to melt.
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The avocado is truly the secret ingredient in these wraps. I discovered its importance when I made them once without it and my family immediately noticed the difference. The creamy texture and subtle flavor elevates the entire wrap from good to absolutely craveable.
Make-Ahead Options
These wraps work beautifully for meal prep with a few adjustments. Prepare all components separately and store them in individual containers in the refrigerator. The chicken can be cooked up to three days ahead, and the cheese can be pre-grated. When ready to eat, quickly assemble and grill the wraps for a fresh-tasting meal in minutes. This approach prevents the tortillas from becoming soggy while still allowing for quick assembly.
Serving Suggestions
Transform your wrap experience by serving these alongside complementary sides. A light cucumber salad with vinaigrette dressing provides a refreshing contrast to the richness of the wrap. For a heartier meal, homemade sweet potato fries add a colorful touch and satisfying crunch. If serving for a gathering, slice the wraps into pinwheels and arrange on a platter with extra sour cream for dipping.
Flavor Variations
The beauty of this recipe lies in its adaptability to different flavor profiles. For a Mediterranean twist, replace the cheddar with feta cheese and add chopped olives and cucumber. Craving something spicy? Add sliced jalapeños and substitute pepper jack for the cheddar. For a breakfast variation, use scrambled eggs instead of chicken and add some crispy bacon. The basic technique remains the same while the flavor possibilities are endless.
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Common Questions
- → What type of chicken works best for these wraps?
While the recipe calls for pan-seared or grilled chicken breasts, you can easily substitute with rotisserie chicken, shredded chicken, or any pre-cooked chicken you have on hand. The key is ensuring the chicken is seasoned well and sliced or shredded into manageable pieces that distribute evenly throughout the wrap.
- → Can I prepare these wraps ahead of time?
You can prepare these wraps a few hours ahead and refrigerate them, though the cheese won't remain melted. It's not recommended to prepare them the night before, as the lettuce will wilt and the avocado will brown. For best results, assemble just before eating or pack components separately and assemble when ready to eat.
- → What can I substitute for sour cream?
Greek yogurt makes an excellent substitute for sour cream, offering a similar tanginess with additional protein. You could also use guacamole, hummus, or a light ranch dressing as alternatives that provide creaminess and flavor. If you prefer to skip creamy ingredients altogether, a drizzle of olive oil with lemon juice can add moisture and flavor.
- → How do I prevent my wraps from falling apart?
The key to well-structured wraps is not overfilling them. Distribute ingredients evenly, leaving about an inch of space around the edges. When folding, tuck in the sides first, then roll from the bottom up, keeping the roll tight. The final grilling step helps seal the wrap and hold everything together. If needed, secure with toothpicks or wrap in parchment paper or foil.
- → Can I make these wraps vegetarian?
Absolutely! Replace chicken with plant-based alternatives like grilled tofu, tempeh, or chickpeas seasoned with similar spices. You could also use roasted vegetables like sweet potatoes, bell peppers, and zucchini for a hearty vegetable version. Black beans make another excellent protein substitute that pairs wonderfully with the avocado and cheese.
- → What's the best way to grill the wrapped tortillas?
Use a dry (no oil needed) non-stick pan or griddle preheated to medium-high heat. Place the wraps seam-side down first to seal them closed, then grill each side for 1-2 minutes until golden brown with nice grill marks. The heat should be high enough to crisp the exterior and melt the cheese inside without burning the tortilla.