When it comes to quick, healthy meals that are both satisfying and nutritious, grilled chicken wraps are a go-to favorite. But for those following a keto, low-carb, or gluten-free lifestyle, traditional wraps made with refined flour tortillas can feel off-limits. Enter Grilled Avocado Chicken Wraps , a delicious, low-carb version that swaps out high-carb tortillas for wholesome alternatives like lettuce leaves, almond flour wraps, or cheese crisps. These wraps combine tender grilled chicken, creamy avocado, fresh veggies, and bold seasonings for a meal that’s as flavorful as it is filling—perfect for lunch, dinner, or even meal prep.
In this article, we’ll guide you through making these delightful Grilled Avocado Chicken Wraps step-by-step, explore their nutritional benefits, share creative variations, and explain why they’ve become a favorite among health-conscious home cooks. So grab your grill pan and let’s dive into this fresh, guilt-free creation!
Why Grilled Avocado Chicken Wraps Are a Must-Try
Perfect for Low-Carb and Keto Diets
By using low-carb tortillas, lettuce leaves, or cheese crisps instead of traditional flour tortillas, this recipe keeps the carb count low while delivering all the indulgence of a classic wrap. They’re ideal for anyone following a ketogenic, low-carb, or gluten-free lifestyle.
Packed with Protein and Healthy Fats
Grilled chicken and avocado provide a rich source of protein and healthy fats, keeping you full and energized throughout the day.
Quick and Easy to Make
This recipe requires just a few simple steps and minimal prep time, making it perfect for busy weeknights, meal prep, or last-minute lunches.
Health Benefits of Grilled Avocado Chicken Wraps
Low in Carbs, High in Healthy Fats
Almond flour wraps or lettuce leaves provide healthy fats and fiber, supporting ketosis and overall digestive health. The absence of refined grains keeps the carb count low while maintaining flavor.
Nutrient-Dense Ingredients
Avocados are rich in heart-healthy monounsaturated fats, potassium, and vitamins, while grilled chicken offers lean protein to support muscle repair and overall health.
Gluten-Free and Grain-Free
Since this recipe skips wheat flour entirely, it’s naturally gluten-free and grain-free, making it suitable for those with dietary restrictions or sensitivities.
A Meal You Can Feel Good About
Using fresh, whole ingredients ensures these wraps are free from refined sugars and processed additives, making them a healthier alternative to store-bought options.
Step-by-Step Guide to Making Grilled Avocado Chicken Wraps
Ingredients You’ll Need
For the Chicken:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- Salt and pepper, to taste
For the Wraps:
- 4 large lettuce leaves (like romaine or butter lettuce) or low-carb tortillas
- 1 ripe avocado, sliced or mashed
- 1/2 cup shredded lettuce
- 1/4 cup sliced cucumbers
- 1/4 cup diced tomatoes
- Optional: 2 tablespoons crumbled feta cheese or shredded cheddar cheese
For the Sauce (Optional):
- 2 tablespoons Greek yogurt or sour cream
- 1 tablespoon lime juice
- 1 teaspoon garlic powder
- Salt and pepper, to taste
Instructions
- Prepare the Chicken :
- Season the chicken breasts with olive oil, garlic powder, paprika, cumin, salt, and pepper.
- Heat a grill pan or skillet over medium-high heat. Cook the chicken for 5-7 minutes per side, or until fully cooked (internal temperature of 165°F/75°C). Let the chicken rest for 5 minutes, then slice it into thin strips.
- Make the Sauce (Optional) :
- In a small bowl, whisk together the Greek yogurt (or sour cream), lime juice, garlic powder, salt, and pepper. Set aside.
- Assemble the Wraps :
- Lay out the lettuce leaves or low-carb tortillas on a clean surface.
- Spread mashed or sliced avocado evenly over each wrap.
- Top with sliced grilled chicken, shredded lettuce, cucumbers, tomatoes, and optional cheese.
- Drizzle with the sauce if desired.
- Roll and Serve :
- Roll up the wraps tightly, tucking in the sides as you go. Slice in half if desired and serve immediately.
Creative Variations for Grilled Avocado Chicken Wraps
Spicy Chipotle Twist
Add a dash of chipotle powder or hot sauce to the chicken seasoning for a smoky, spicy kick.
Mediterranean Delight
Swap the avocado for hummus and add roasted red peppers, Kalamata olives, and feta cheese for a Mediterranean-inspired variation.
Taco-Inspired Wraps
Use taco seasoning for the chicken and top with salsa, shredded lettuce, and guacamole for a Tex-Mex twist.
Asian Fusion Wraps
Marinate the chicken in soy sauce (or coconut aminos), ginger, and sesame oil. Top with shredded cabbage, carrots, and a drizzle of sugar-free teriyaki sauce.
Tips for Perfect Grilled Avocado Chicken Wraps
- Choose Ripe Avocados : Look for avocados that are slightly soft to the touch but not mushy for the best texture and flavor.
- Don’t Overcook the Chicken : Overcooking can make the chicken dry. Use a meat thermometer to ensure it reaches 165°F (75°C) without overdoing it.
- Customize Your Wrap : Feel free to mix and match toppings based on what you have on hand or your personal preferences.
- Meal Prep Friendly : Prepare the grilled chicken and chop the veggies ahead of time for quick assembly during the week.
Why Grilled Avocado Chicken Wraps Are Perfect for Every Occasion
Whether you’re hosting a casual lunch, packing snacks for work, or simply craving something savory yet healthy, these wraps are versatile enough to fit any setting. Their handheld size makes them perfect for on-the-go meals, while their fresh, bold flavors ensure they’re a hit at any gathering.
For families, they’re a great way to introduce kids to healthier versions of their favorite meals. And for those following a strict low-carb diet, they’re a lifesaver when cravings strike.
Conclusion: Indulge in Decadence Without the Guilt
Grilled Avocado Chicken Wraps prove that you don’t have to sacrifice flavor or convenience to enjoy a healthier version of a classic meal. With their tender chicken, creamy avocado, and endless customization possibilities, these wraps are a must-try for anyone on a keto, paleo, or gluten-free journey.
Ready to give them a try? Gather your ingredients, follow our step-by-step guide, and savor the joy of homemade goodness. Whether you’re enjoying them as a main dish, lunchbox staple, or party centerpiece, Grilled Avocado Chicken Wraps are sure to become a staple in your repertoire.
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Grilled Avocado Chicken Wraps: A Low-Carb, Keto-Friendly Powerhouse of Flavor
Ingredients
INGREDIENTS:
2 tablespoons olive or avocado oil 1 pound chicken breasts, boneless and skinless ½ teaspoon garlic powder ½ teaspoon salt ½ teaspoon black pepper ¼ teaspoon chili powder 6 flour tortilla wraps, 8 inches ½ cup salsa ½ cup shredded mozzarella cheese 2 avocados
Instructions
Add oil to a large skillet. Heat to medium high heat. Season the top of the chicken breasts with garlic powder, salt, pepper, and chili powder. Once oil is hot, add the seasoned chicken to the skillet. You should hear a sizzle. Sauté until each side has some browning and chicken is cooked through (juices should run clear), about 3 to 5 minutes per side, depending on the thickness of your chicken.
Remove from heat and allow the chicken to cool. Then slice each breast into strips.
Spread the flour tortillas onto a cutting board or baking sheet. Divide the salsa and spread down the center of each tortilla. Divide the shredded mozzarella down the center of each tortilla. Slice the avocado and add the slices to the center of each tortilla. Top the avocado with your cooked sliced chicken.
To wrap the tortillas: Carefully fold the bottom of the wrap up. Then fold in the sides over the filling.
To grill the tortillas: You should have some oil remaining in the skillet. If not, add more or use a cooking spray on the outside of the wraps so we can get them beautifully browned. Add the wraps seam side down to the same skillet you used to cook your chicken. Press down on them as they cook. Cook on medium heat for about 3 to 4 minutes, flipping once, until the wrap is a golden brown and cheese is melted. Serve immediately with a side of salsa or sour cream.
PREP TIME & NUTRITION:
Prep Time: 5 minutes, Cook Time: 15 minutes, Total Time: 20 minutes, Servings: 6 wraps, Calories: 362, Net Carbs: 23g, Fats: 21g, Protein: 22g