Chicken and Avocado Salad Wraps with Spicy Yogurt Sauce
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