Grilled Chicken Wrap with Avocado and Yogurt Sauce

If you are looking for a quick, tasty meal that offers health benefits, Grilled Chicken Wrap with Avocado and Yogurt Sauce is the perfect choice!

This dish combines grilled chicken, rich in proteins, with the creaminess of avocado, an excellent source of healthy fats, and the yogurt sauce, which adds freshness and lightness.

In addition to being super practical, the wrap is an excellent option for those who follow a healthy, low-carb diet or even for those looking for a nutritious dish for post-workout.

Fresh, balanced ingredients ensure long-lasting energy and satiety, without sacrificing flavor.

Detailed Ingredients

• Grilled chicken breast fillet: 2 units (approximately 200g each)
• Wholegrain or gluten-free tortillas: 2 units
• Ripe avocado: 1 unit
• Whole natural yogurt: 3 tablespoons
• Lemon juice: 1 teaspoon
• American or Romaine lettuce: 4 sheets
• Cherry tomato: 4 units, cut in half
• Red onion: 2 thin slices (optional)
• Salt and black pepper: to taste
• Olive oil: 1 teaspoon
• Seasonings for the chicken: Garlic powder, cumin and paprika (to taste)

Substitutions:

• For a vegan version, replace the chicken with strips of grilled tofu or roasted chickpeas.
• Yogurt can be substituted with Greek or coconut yogurt for a lactose-free option.

Detailed Preparation Method

1. Season the chicken: In a bowl, season the chicken breast fillets with garlic powder, cumin, paprika, salt and black pepper. Let marinate for 10 minutes to absorb the seasonings well.
2. Grill the chicken: Heat a non-stick frying pan with olive oil. Place the chicken fillets and grill for about 4-5 minutes on each side, until golden brown and cooked through. Remove from the pan and cut into thin strips.
3. Prepare the yogurt sauce: In a small bowl, mix the plain yogurt with the lemon juice, salt and pepper to taste. If you prefer a creamier sauce, add a tablespoon of olive oil or a little water to adjust the texture.
4. Assemble the wrap: On the tortillas, place the lettuce leaves, grilled chicken strips, avocado slices and halved cherry tomatoes.
5. Finish with the yogurt sauce: Drizzle the wrap with the yogurt sauce and, if desired, add thin slices of red onion for an extra touch of flavor.
6. Roll and serve: Carefully roll the wrap, folding the sides to close. Serve immediately, accompanied by a slice of lemon if you prefer an extra refreshing touch.

Extra Information

• Nutritional Value (per serving):
  • Calories: 350 kcal
  • Carbohydrates: 18g
  • Proteins: 35g
  • Fats: 18g
  • Fibers: 9g
  • Benefits: Source of lean protein, healthy fats, and high in fiber. Avocado helps maintain heart health, and chicken provides long-lasting energy.
• Side dishes:
  • A green leaf and cucumber salad to complement the meal.
  • Roasted vegetable chips for a crunchy touch.
• Occasion:
  • Ideal for lunch, dinner or post-workout, as it is a complete and balanced meal.
• Estimated Cost:
  • Approximately R$ 20 to R$ 25, depending on region and ingredient brands.
• Preparation Time:
  • 10 minutes preparation + 10 minutes cooking.
  • Total: 20 minutes.
• Difficulty Level:
  • Easy: The recipe is simple and quick, perfect for those who are starting to cook or for a practical lunch.
• Useful Tips:
  • If you don't have tortillas, use lettuce leaves as a wrap for an even lighter version.
  • You can add other vegetables to the wrap, such as grated carrots or sliced cucumber, to further enhance the flavor and nutrients.

History

This recipe came about on one of those busy days when I wanted something quick and tasty, but also healthy. After an intense workout, my body was asking for a light meal, but full of nutrients.

As I'm a fan of wraps and I love combining fresh ingredients, I created this recipe, combining grilled chicken, which is always my go-to protein, with creamy avocado and yogurt sauce, which gives the perfect refreshing touch.

Since then, this wrap has become my favorite post-workout meal, and now, I hope you fall in love with it too.