Whole Wheat Chicken Guacamole Tortilla
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A warm whole-wheat tortilla stuffed with juicy chicken, chunky guacamole and crisp vegetables — a quick, portable recovery meal.
A warm whole-wheat tortilla stuffed with juicy chicken, chunky guacamole, and crisp vegetables, a quick, portable recovery lunch. The guac adds cream, the chicken adds protein, and the whole thing rolls in under ten minutes. Refueling you can hold in one hand.
🥄 Ingredients
- 🫗 1 whole-wheat tortilla (about 70g)
- 🫗 120g cooked chicken breast, sliced
- 🫗 1/2 avocado, mashed with lime juice
- 🫗 1/2 cup shredded lettuce or cabbage
- 🫗 1/4 red bell pepper, thinly sliced
- 🫗 1/4 cup cherry tomatoes, halved
- 🫗 2 tablespoons Greek yogurt or salsa
- 🫗 1/2 teaspoon chili flakes
- 🫗 salt and black pepper, to taste
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Warm the tortilla in a dry skillet for 30 seconds per side until pliable.
Spread the mashed avocado down the center of the tortilla.
Layer the chicken, lettuce, bell pepper and cherry tomatoes on top.
Add the Greek yogurt or salsa, sprinkle with chili flakes and season.
Fold in the sides, roll tightly, and toast in the pan for 2 minutes per side until golden and crisp.
⚠️ Common Mistakes
- ✕
Overfilling the wrap, which makes it impossible to roll and bursts open.
- ✕
Using a watery guacamole, which soaks through the tortilla.
- ✕
Skipping the final toast, leaving the wrap floppy instead of crisp.
🔄 Variations
Add black beans for extra fiber and plant protein.
Swap the chicken for tuna or grilled shrimp.
Turn it into a burrito bowl by serving everything over rice with no wrap.
🧊 Storage
- 📦
Best eaten fresh, right after toasting.
- 📦
Prep the chicken and guacamole up to 2 days ahead, then assemble when ready.
💡 Chef Tips
Tip 1: Always warm the tortilla first — a cold one cracks and folds poorly.
Tip 2: Pat the chicken dry before slicing so the wrap doesn't go soggy.
Tip 3: Toast the rolled wrap seam-side down first to seal it shut.
❓ FAQ
Is this a good post-workout meal? Yes, it delivers 40g of protein from the chicken plus quick carbs from the tortilla and vegetables for refueling.
Can I make it dairy-free? Yes, skip the yogurt and use salsa or more avocado instead.
What makes whole-wheat better? It provides more fiber and slower-releasing carbs than white tortillas, keeping you fuller for longer.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →