Chicken Avocado Wrap

Hearty, filling lunches can be hard to come by in the middle of a busy workday. In fact, many of us survive on a granola bar or a salad when lunchtime hits, which is no way to fuel your body for the rest of the day. If you’re looking for a protein-packed, nourishing lunch that will actually fill you up—and taste good in the process—look no further than these chicken avocado wraps. They’re easy to make and even easier to devour, thanks to a combination of bold flavors from the onions, cumin and cayenne. A few slices of lime-juice-drizzled avocado help make the wraps extra refreshing.

Ingredients for Chicken Avocado Wraps

• Chicken leg quarters: Chicken legs are typically more tender and moist than breasts (which tend to dry out in the cooking process), so the meat is perfect for cooking low and slow—and the tender texture lends itself to shredding.
• Diced tomatoes: When mixed with onions, cumin, salt and cayenne, the diced tomatoes make a quick and simple sauce that’s packed with bold flavor.
• Onion: Onion adds fresh, earthy and savory flavor to anything it’s cooked in, so it’s particularly important in sauces like this one. Be sure to chop the onions into uniform pieces so everything cooks evenly and efficiently.
• Ground cumin: This ground spice adds bold, meaty flavor. It’s warm, earthy and slightly nutty, so it is a complex way to complement the sweet and acidic tomato sauce.
• Cayenne pepper: We only use a few dashes of cayenne pepper here, but you can absolutely add more if you like your sauce extra spicy.
• Avocado: Avocado makes a cool and refreshing topping for this spicy chicken wrap. Drizzle it with lime juice before adding it to the sandwich for a bit of zesty bite, and to help prevent it from browning.
• Lime juice: While lime juice adds vibrant citrus flavor to this dish, the acidity in the fruit also helps prevent the avocado from turning brown.
• Whole wheat tortillas: We’re using whole wheat tortillas here, but you can use any style of soft, flour tortilla you like best—plain, spinach or sun-dried tomato tortillas would all work nicely.
• Fresh cilantro (optional): Cilantro makes a fresh, zesty and perfectly refreshing topping for this dish. But if you’re not a cilantro fan, feel free to omit it.

Directions

Step 1: Cook the chicken and seasonings

In a large skillet, brown the chicken in oil. Stir in the tomatoes, onion, cumin, salt and cayenne, then bring the mixture to a boil. Reduce the heat to low, then cover the skillet and cook until a thermometer inserted in the chicken reads 180°F, 25 to 30 minutes, stirring occasionally.

Step 2: Shred the chicken, and finish the sauce

Remove the chicken from the pan. When it’s cool enough to handle, pull the meat away from the bones, discarding the bones as you go. Shred the meat with two forks, then return it to the skillet. Bring the liquid to a boil, then reduce the heat and simmer, uncovered, until the sauce is thickened, 8 to 10 minutes.

Step 3: Prep the avocado

Peel and slice the avocado, then drizzle it with lime juice.

Step 4: Assemble the wraps

Spoon 1/2 cup of the chicken mixture over each tortilla, then top it with the avocado and, if desired, the cilantro. Roll up the tortillas and serve!

Chicken Avocado Wrap Variations

• Add more veggies: This chicken and avocado wrap is totally versatile, so you can switch it up however you like. If you want to add more vegetables to the mix, try sauteing chopped bell peppers, spinach or mushrooms along with the onions in Step 1. Simply saute the vegetables until they’re soft, then carry on with the recipe as outlined.
• Make it vegan: If you’re looking for a flavorful vegan wrap to make for a hearty lunch or dinner, this recipe can easily be adapted for vegan diners. Simply swap out the chicken for your favorite vegan meat substitute (like tofu or tempeh), then carry on with the recipe as outlined. You could even swap in a hearty vegetable—mushrooms, eggplant or sweet potatoes—in place of the chicken to add more fiber.
• Add some melty cheese: This is a meaty, saucy wrap that’s full of flavor and texture. The only thing that would make it even tastier? Some melted cheese! If you want to add cheese to this chicken avocado wrap recipe, try layering on some cheddar or pepper jack cheese. You can add cheese while assembling the wrap, then roll it up and enjoy.

How to Store Chicken Avocado Wraps

Just like any sandwich, these chicken and avocado wraps are best enjoyed right away. That means it’s best to assemble them as needed, rather than assembling them in a big batch all at once. That way, if you have leftovers of the filling you can save it separately (in an airtight container in the refrigerator) without causing the wraps themselves to get soggy.

Can you make chicken avocado wraps ahead of time?

Although you can’t make these chicken avocado wraps ahead of time, you can certainly make the filling ahead. To do so, simply follow Steps 1 and 2 of the recipe, then let the mixture cool down to room temperature. Transfer the chicken and sauce to a container with an airtight lid, and store it in the refrigerator for three to five days. When you’re ready to eat, assemble the wraps one by one to prevent them from getting soggy.

Chicken Avocado Wrap Tips

Can I make this avocado chicken wrap with chicken breast instead?

You can absolutely make these chicken avocado wraps with chicken breast instead of leg meat. You don’t need to change the recipe; just be mindful that chicken breast tends to cook more quickly than leg meat does.

What can I use instead of avocado?

If you don’t have avocado, chopped romaine lettuce is a great way to add that same cool, refreshing component with a bit of extra crunch. Though it won’t be as creamy as avocado, chopped romaine lettuce will add crisp freshness that helps balance out the rich, spicy flavor from the chicken.

I don’t like cilantro. What can I use instead?

If you don’t like the taste of cilantro, it can absolutely be omitted from these avocado chicken wraps. Fresh, flat-leaf parsley is a great substitute. It’s mild and neutral but still offers fresh flavor.