chicken avocado roll ups
Craving a quick, satisfying snack or a light lunch that’s bursting with fresh flavors? These chicken avocado roll ups are your new best friend! Packed with creamy avocado, tender chicken, and zesty lime, they’re effortlessly delicious and come together in minutes. Perfect for meal prep, picnics, or whenever hunger strikes, these easy wraps are a vibrant, wholesome choice the whole family will love.
Why You’ll Love This Recipe
- Super Fast & Easy: Ready in just 5 minutes if you have cooked chicken on hand.
- Fresh & Flavorful: A delightful combination of creamy avocado, zesty lime, and savory chicken.
- Healthy & Wholesome: Packed with lean protein, healthy fats, and fresh veggies.
- Versatile: Great as a light meal, quick snack, appetizer, or even part of a school lunch.
- No Cooking Required: Perfect for hot days or when you don’t want to turn on the stove.
- Customizable: Easily adapt ingredients to suit your taste or what you have on hand.
Ingredients
To whip up these delightful chicken avocado roll ups, you’ll need just a few simple ingredients.
For the Creamy Chicken & Avocado Filling:
- 1 cup (about 150 g) cooked chicken breast, diced or shredded
- 1 large (about 200 g) ripe avocado, pitted and diced
- ¼ cup (25 g) shredded cheese (cheddar, Monterey Jack, or a blend)
- ¼ cup (about 35 g) diced tomato
- 2 tablespoons (about 15 g) minced red onion (optional, but recommended for flavor)
- 2 tablespoons (8 g) fresh cilantro, finely minced
- 2 tablespoons (30 g) sour cream or plain Greek yogurt
- 1 tablespoon (15 ml) fresh lime juice
- ½ teaspoon (3 g) salt, or to taste
- ¼ teaspoon (1 g) black pepper, or to taste
For Assembling:
- 2-3 large (10-inch / 25 cm) flour tortillas
Ingredient Notes & Substitutions
- Cooked Chicken: This recipe relies on pre-cooked chicken. Leftover rotisserie chicken works wonderfully, or you can quickly poach or bake chicken breasts ahead of time. For a vegetarian option, try mashed chickpeas or white beans.
- Avocado: Choose ripe but firm avocados. They should yield slightly to gentle pressure. If your avocado isn’t quite ripe, you can leave it out at room temperature for a day or two.
- Shredded Cheese: Feel free to use your favorite! Sharp cheddar adds a nice bite, while Monterey Jack offers creamy mildness. A Mexican blend is also a great choice.
- Sour Cream/Greek Yogurt: Both add a lovely tang and creaminess. Greek yogurt makes it a bit lighter and adds extra protein.
- Lime Juice: Freshly squeezed lime juice is essential for brightness and helps prevent the avocado from browning. Lemon juice can be used in a pinch.
Equipment
- Large mixing bowl
- Sharp knife
- Cutting board
- Measuring cups and spoons
How to Make
Get ready for the easiest meal prep ever! These chicken avocado roll ups come together in a flash.
Step 1: Prepare the Filling
In a large mixing bowl, combine the diced cooked chicken, diced avocado, shredded cheese, diced tomato, minced red onion (if using), and minced cilantro.
Step 2: Add Creaminess and Flavor
Stir in the sour cream (or Greek yogurt) and fresh lime juice. Season generously with salt and black pepper.
Step 3: Combine Thoroughly
Using a spoon or fork, gently mix all the ingredients together. Mash the avocado slightly as you mix, leaving some chunks for texture. Ensure everything is well combined.
Step 4: Assemble the Roll Ups
Lay a flour tortilla flat on a clean surface. Spread an even layer of the chicken and avocado mixture over the entire surface, leaving a small border at the edges.
Step 5: Roll and Slice
Starting from one edge, tightly roll up the tortilla. Once rolled, use a sharp knife to cut the roll into 1-inch (2.5 cm) pinwheel slices. Repeat with the remaining tortillas and filling.
Step 6: Serve or Chill
Arrange the roll ups on a plate. Serve immediately, or refrigerate until you’re ready to enjoy.
Pro Tips
- Don’t Over-Mash: For the best texture, leave some small chunks of avocado in the mixture.
- Tight Rolls are Key: Roll your tortillas as tightly as possible to prevent the filling from falling out when sliced.
- Chill Before Slicing: If time permits, chilling the rolled tortillas for 15-20 minutes before slicing can make for cleaner cuts.
- Prevent Browning: A generous squeeze of lime juice in the filling helps keep the avocado vibrant green. If making ahead, press plastic wrap directly onto the surface of the filling to minimize air exposure.
Serving Suggestions
These versatile chicken avocado roll ups are fantastic on their own, but here are some ideas to make them even better:
- Dipping Sauce: Serve with a side of salsa, a dollop of extra sour cream, or a creamy ranch dressing.
- Light Lunch: Pair them with a simple green salad or a bowl of tomato soup.
- Appetizer Platter: Arrange them artfully on a platter with other finger foods like veggie sticks and hummus.
- Kids’ Favorite: Pack them in lunchboxes for a fun and nutritious meal.
Storage & Reheating
Store any leftover chicken avocado roll ups in an airtight container in the refrigerator for up to 2-3 days. Due to the avocado, they are best enjoyed fresh, but the lime juice helps maintain their color and freshness for a short period. We do not recommend freezing these roll ups as the avocado’s texture changes significantly upon thawing. These are best served chilled or at room temperature, so no reheating is necessary!
Variations & Substitutions
- Spice It Up: Add a pinch of cayenne pepper, a dash of hot sauce, or finely diced jalapeño to the filling for a kick.
- Different Veggies: Incorporate finely diced bell peppers, corn, or black beans for added color and nutrients.
- Herb Swap: Try fresh dill or chives instead of cilantro for a different flavor profile.
- Gluten-Free: Simply use your favorite gluten-free tortillas.
- Wrap It Differently: Instead of small pinwheels, you can make larger wraps for a more substantial meal.
Nutrition Information
These chicken avocado roll ups offer a fantastic blend of macronutrients. Each delightful bite provides a good source of lean protein from the chicken, healthy monounsaturated fats from the avocado, and a variety of vitamins and minerals from the fresh vegetables. They are a satisfying and well-balanced option, especially when enjoyed as a snack or light meal.
FAQ
Q: Can I use different types of chicken?
A: Absolutely! Any cooked chicken works well. Rotisserie chicken is a popular choice for its convenience and flavor, or you can use baked, grilled, or poached chicken breast or thighs.
Q: How do I prevent the avocado from browning if I make these ahead?
A: The lime juice in the recipe helps significantly. For longer storage (up to 2-3 days), press plastic wrap directly onto the surface of the chicken and avocado mixture before sealing the container.
Q: What if I don’t like cilantro?
A: No problem! You can omit it entirely or substitute with other fresh herbs like chopped parsley, chives, or even a little fresh dill.
Q: Can I make these into lettuce wraps instead of tortillas?
A: Yes, that’s a great low-carb option! Spoon the filling into large lettuce leaves (like butter lettuce or romaine) for a refreshing, crunchy alternative.
Q: Are these good for meal prep?
A: They are, with a caveat. While they hold up well for 2-3 days, the avocado is best enjoyed fresher. Prepare the filling and store it in an airtight container, then assemble the roll ups just before eating for the freshest taste and appearance.
Conclusion
There you have it – the ultimate recipe for vibrant, delicious, and incredibly easy chicken avocado roll ups! Whether you’re whipping them up for a quick lunch, a healthy snack, or an impressive appetizer, they’re guaranteed to be a hit. With their fresh flavors and simple preparation, these roll ups are about to become a staple in your recipe rotation. Enjoy the wholesome goodness in every bite!
Recipe Card
chicken avocado roll ups
Ingredients
Equipment
Method
- In a large bowl, add the cooked chicken, avocado, cheese, tomato, onion, cilantro, sour-cream and lime juice. Season with salt and pepper and stir with a spoon until everything is fully combined and the avocado is chunky and mashed.
- Spread the mixture on equally on each of the floured tortillas and roll them up tightly. Cut in slices and place on plate. Serve right away or refrigerate until ready to serve. Enjoy hot or cold!
