Grilled Chicken, Avocado and Spinach Wholemeal Wrap Recipe
Wraps are the ultimate quick and nutritious meal, and this Grilled Chicken, Avocado, and Spinach Wholemeal Wrap is a perfect example of how simple ingredients can create a satisfying, healthful meal. The combination of lean, protein-packed grilled chicken, creamy avocado, and fresh spinach wrapped in a hearty wholemeal tortilla makes for a wrap that is not only tasty but also nutritious.
Whether you’re on the go or sitting down for a light, wholesome lunch or dinner, these wraps deliver a balance of healthy fats, protein, and fiber, keeping you full and satisfied. The addition of avocado offers healthy monounsaturated fats, and the spinach adds vitamins A, C, and K along with iron and folate. The wholemeal wrap offers a higher fiber content than a traditional white flour tortilla, providing added nutrients to your meal.
Instructions
Step 1: Prepare the Grilled Chicken
-
Season the Chicken: Start by preparing the chicken breasts. Place them on a clean cutting board and use a meat mallet or rolling pin to gently pound them to an even thickness. This ensures they cook evenly and more quickly. Season both sides with olive oil, salt, pepper, garlic powder, smoked paprika, dried oregano, ground cumin, and onion powder. For a little extra flavor, squeeze the juice of half a lime over the chicken breasts (optional).
-
Grill the Chicken: Preheat your grill or grill pan to medium-high heat. Once hot, add the chicken breasts to the grill and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). You can also use a meat thermometer to ensure it’s fully cooked. The chicken should be juicy, tender, and slightly charred on the outside.
- Advertisement - -
Rest the Chicken: After grilling, remove the chicken from the grill and let it rest for about 5 minutes. This helps the juices redistribute and keeps the chicken moist when sliced. Once rested, slice the chicken thinly against the grain into strips.
Step 2: Prepare the Wrap Ingredients
-
Prepare the Vegetables: While the chicken is grilling, prepare the fresh ingredients for your wrap. Slice the cucumber and tomato into thin rounds. Peel and thinly slice the red onion. Wash and dry the spinach leaves thoroughly. If you’re using feta cheese, crumble it into small pieces.
-
Mash the Avocados: In a bowl, mash the ripe avocados with a fork until smooth, or leave them slightly chunky for texture. Season with a pinch of salt and a squeeze of lime juice if desired. This will serve as the creamy base for the wrap.
Step 3: Make the Dressing (Optional)
-
Prepare the Dressing: In a small bowl, whisk together the Greek yogurt, Dijon mustard, olive oil, apple cider vinegar, and honey (if using). Add a pinch of salt and pepper to taste. This dressing is creamy with a hint of tang from the mustard and vinegar, adding a delightful contrast to the richness of the avocado and the savory grilled chicken. You can adjust the ingredients to your taste, adding more mustard for sharpness or honey for sweetness.
Step 4: Assemble the Wraps
-
Warm the Wholemeal Wraps: Heat the wholemeal wraps on a dry skillet or in the microwave for about 20 seconds. This makes them more pliable and easier to roll without tearing.
-
Assemble the Wraps: Lay each wrap flat on a clean surface. Spread a generous amount of mashed avocado in the center of each wrap, leaving space around the edges. Drizzle a little of the yogurt dressing over the avocado if you’re using it. Then, layer on the fresh spinach leaves, followed by the sliced cucumber, tomato, and red onion. Add a portion of the grilled chicken slices, and sprinkle with crumbled feta cheese for an extra creamy, salty touch.
-
Roll the Wraps: Carefully fold in the sides of the wrap, then roll it up tightly from the bottom to form a secure wrap. Make sure to roll it tightly to keep all the ingredients together, but not so tight that the wrap tears.
Step 5: Serve the Wraps
-
Slice and Serve: Once the wraps are rolled up, slice each one diagonally into two halves for easy serving. Arrange them on a platter or individual plates. Garnish with fresh cilantro or parsley, if desired, for a burst of color and fresh flavor.
Tips and Variations
-
Grilled Chicken Substitutes: While this recipe uses grilled chicken, you can swap it out for grilled turkey, shrimp, or even grilled tofu or tempeh for a vegetarian or vegan option.
-
Make It Spicy: If you enjoy a little heat, add sliced jalapeños, chili flakes, or a drizzle of hot sauce to the wraps. You can also spice up the dressing with some cayenne pepper or sriracha for a bit of a kick.
-
Add More Veggies: Feel free to add more vegetables to the wrap based on your preferences. Sliced bell peppers, grated carrots, or even some roasted sweet potato cubes would work wonderfully.
-
Meal Prep: These wraps are perfect for meal prep. You can prepare all the ingredients in advance and store them separately in the fridge. When ready to eat, simply assemble the wraps. You can store the wrapped sandwiches in an airtight container for up to 2-3 days.
-
Grilled Vegetables: For added flavor, you can also grill some vegetables like zucchini, bell peppers, or asparagus along with the chicken, and add them to the wraps for a smoky twist.
-
Gluten-Free Option: To make this recipe gluten-free, simply swap out the wholemeal wraps for gluten-free tortillas or lettuce wraps. The creamy avocado and tender chicken will still make for a satisfying meal.
-
Wrap Filling: If you prefer a crunchier filling, you can add roasted nuts or seeds (like sunflower or pumpkin seeds) to the wrap for added texture and nutritional value.
Nutritional Information (per wrap)
The nutritional information will vary depending on the exact ingredients and portion sizes, but here’s a rough estimate for one Grilled Chicken, Avocado, and Spinach Wholemeal Wrap:
-
Calories: ~350-450 kcal
-
Protein: ~35-40g
-
Carbohydrates: ~30-35g
-
Fat: ~20-25g
-
Fiber: ~8-10g
-
Sugar: ~2-3g
-
Sodium: ~450-600mg (depends on how much salt is added)
This wrap offers a balanced ratio of protein, healthy fats, and fiber, making it a great meal for those looking to stay full and energized.
Why You’ll Love This Recipe
-
Simple and Quick: The prep time is minimal, and the cooking process is straightforward. It’s an easy recipe for anyone, even beginners.
-
Healthy: This wrap is packed with wholesome ingredients like grilled chicken, avocado, spinach, and wholemeal tortillas, making it a nutritious option for anyone looking to eat clean or stay on track with a healthy diet.
-
Customizable: You can easily modify the recipe to suit your preferences or dietary needs, making it a versatile meal for everyone.
-
Delicious: The combination of the creamy avocado, savory grilled chicken, fresh vegetables, and optional tangy dressing is irresistible, providing an explosion of flavors and textures in every bite.
Conclusion
The Grilled Chicken, Avocado, and Spinach Wholemeal Wrap is a healthy, flavorful, and easy-to-make meal that is perfect for lunch, dinner, or meal prep. The grilled chicken provides lean protein, while the avocado adds healthy fats, and the wholemeal wrap brings fiber to the table. The fresh spinach and other vegetables add vitamins and minerals, making this wrap a well-rounded and nutritious choice.
Grilled Chicken, Avocado and Spinach Wholemeal Wrap Recipe
Ingredients
- For the Wrap:
- 2 wholemeal tortillas/wraps (large size)
- 2 chicken breasts (boneless, skinless)
- 1 ripe avocado
- 2 cups fresh spinach leaves
- 1 medium tomato, sliced
- 1/4 cup red onion, thinly sliced (optional)
- 2 tablespoons Greek yogurt or sour cream (optional for added creaminess)
- 1 tablespoon olive oil
- 1 teaspoon lime or lemon juice
- Salt and pepper to taste
- 1 teaspoon paprika (optional for seasoning)
Instructions
- Grill the Chicken:
Preheat your grill or a grill pan over medium-high heat.
Rub the chicken breasts with olive oil, paprika, salt, and pepper.
Grill the chicken for about 6–7 minutes per side or until fully cooked (internal temperature should reach 165°F or 75°C).
Once cooked, let the chicken rest for a few minutes before slicing it into thin strips. - Prepare the Avocado:
Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
Mash it lightly with a fork and mix in the lime or lemon juice to prevent browning.
Add a pinch of salt and pepper to taste. - Assemble the Wrap:
Lay the wholemeal wraps flat on a clean surface.
Spread a generous amount of mashed avocado in the center of each wrap.
Top with a handful of fresh spinach leaves, followed by the grilled chicken slices, tomato slices, and red onion (if using).
Optionally, add a spoonful of Greek yogurt or sour cream for extra creaminess. - Wrap It Up:
Fold in the sides of the wrap and roll it tightly from the bottom, securing all the fillings inside. - Serve:
Cut the wrap in half diagonally and serve immediately.