Chicken and Avocado Salad Wraps with Spicy Yogurt Sauce
These Chicken and Avocado Salad Wraps are the perfect quick, healthy, and flavor-packed meal. Tender grilled or shredded chicken is combined with creamy avocado, crisp vegetables, and fresh herbs, all wrapped in a soft tortilla. The wrap is elevated with a bold and tangy spicy yogurt sauce that adds just the right amount of heat and creaminess. Ideal for lunch, dinner, or meal prep!
Time Required:
Prep Time: 20 minutes
Cook Time: 10–12 minutes
Assembly Time: 5 minutes
Total Time: ~35 minutes
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts or thighs (about 12 oz / 340g total)
1 tbsp olive oil
1 tsp garlic powder
½ tsp smoked paprika
Salt and pepper to taste
For the Salad Filling:
1 large ripe avocado, diced
1 cup cherry tomatoes, halved
½ cup shredded lettuce or baby spinach
¼ small red onion, thinly sliced
1 tbsp lime juice
Salt and pepper, to taste
Fresh cilantro
For the Spicy Yogurt Sauce:
½ cup plain Greek yogurt
1 tbsp Sriracha or your favorite hot sauce (adjust to taste)
1 tbsp lime juice
1 tsp honey or maple syrup
1 clove garlic, finely grated or minced
Salt to taste
For the Wraps:
4 large flour tortillas (8–10 inch)
Extra greens or microgreens (optional)
Instructions:
1. Cook the Chicken:
1. Rub chicken with olive oil, garlic powder, paprika, salt, and pepper.
2. Grill or pan-sear over medium heat for about 5–6 minutes per side, or until cooked through (internal temp: 165°F/74°C).
3. Let rest for 5 minutes, then slice or shred.
2. Make the Spicy Yogurt Sauce:
1. In a small bowl, whisk together yogurt, Sriracha, lime juice, honey, garlic, and salt until smooth.
2. Taste and adjust heat/sweetness to your liking.
3. Prepare the Salad Mix:
1. In a bowl, gently mix diced avocado, cherry tomatoes, lettuce/spinach, onion, lime juice, and cilantro (if using).
2. Season with a little salt and pepper.
4. Assemble the Wraps:
1. Warm tortillas slightly to make them pliable.
2. Spread a spoonful of spicy yogurt sauce in the center.
3. Add a layer of greens, chicken, and avocado salad mix.
4. Drizzle more sauce on top.
5. Fold the sides and roll tightly into a wrap.
6. Slice in half and serve!
Notes & Tips:
Chicken Options: Use grilled, roasted, or leftover chicken. Even canned chicken works in a pinch.
Make it Spicier: Add jalapeno slices to the salad mix or increase the Sriracha.
Low-Carb Version: Use lettuce wraps or low-carb tortillas.
Meal Prep Tip: Keep sauce and filling separate and assemble wraps just before eating.
Avocado Browning: Toss avocado with lime juice immediately after cutting to prevent browning.
Frequently Asked Questions
Q: Can I make these wraps ahead of time?
A: Yes, but it’s best to store components separately. Wraps with avocado can get soggy or brown if stored too long.
Q: Can I substitute the yogurt with something dairy-free?
A: Absolutely. Use a plant-based yogurt (like coconut or almond) with a similar texture. Adjust sweetness and acidity if needed.
Q: What other veggies can I add?
A: Shredded carrots, cucumber ribbons, bell peppers, or arugula work great.
Q: Are these wraps gluten-free?
A: Not if using regular tortillas. Use gluten-free tortillas or lettuce leaves instead.
Q: Can I bake or air-fry the assembled wraps?
A: Yes! Toast them lightly in a skillet or air fryer (375°F for 3–4 minutes) for a crispy exterior.
Nutritional Information:
Calories ~390 kcal
Protein 28g
Carbohydrates 28g
Sugars 5g
Dietary Fiber 5g
Fat 20g
Saturated Fat 3.5g
Sodium ~620mg
Cholesterol 60mg