Southwest Chicken Wraps

Ingredients

• 454 g (1 pound)chicken tenders
• 7.5 ml (1 1/2 teaspoons)salt
• 10 ml (2 teaspoons)chilli powder
• About 140 g (2 cups)shredded red and green cabbage
• 1lime, juiced
• 4burrito-sized tortillas
• 2 largeavocados, sliced
• About 110 g (1 cup)shredded goat cheddar cheese

Instructions

1. 1

   Marinate the chicken

   Mix the chicken tenders with the salt, spices and avocado oil, then leave to marinate for at least 15 minutes.

2. 2

   Cook the chicken

   Heat a non-stick frying pan over medium heat. Cook the marinated chicken for about 7–10 minutes per side, until fully cooked.

3. 3

   Prepare the vegetables

   While the chicken rests, shred the cabbage and slice the onion. Mix the vegetables with chopped coriander.

4. 4

   Fill the tortillas

   Spread dressing over the tortillas, then layer on sliced chicken, vegetables, avocado and cheese.

5. 5

   Roll and serve

   Roll each tortilla tightly. Cut in half if you like, then serve.

What are Southwest chicken wraps?

These wraps take inspiration from the bold flavours associated with Southwestern cooking, combining seasoned chicken with fresh vegetables and creamy avocado. The soft tortilla holds the filling together, while cabbage brings a crisp contrast.

This version balances the warm, savoury chicken with cool, crunchy vegetables and tangy cheese. It is assembled in layers, so each bite can include a little of everything.

Nutrition and macros by portion

The nutrition label shows one serving as written: 540 calories, 30g protein, 45g carbs, 29g fat.

The chicken supplies much of the protein, while the tortillas and vegetables contribute most of the carbohydrates. Avocado, cheese and the avocado oil mentioned in the method add much of the fat. Balance the plate with extra salad or vegetables alongside the wrap.

Seasoning the chicken

Chilli powder and salt season the chicken before it goes into the pan. The recipe also calls for spices and avocado oil in the marinade, but gives no quantities for those additions.

Allow at least 15 minutes for the chicken to marinate. Keep the pieces in a single layer in the pan where possible so they cook evenly.

Keeping the cabbage crisp

Cabbage: shred it finely so it is easy to distribute through the wraps and does not make them difficult to roll.

Lime: the listed lime is juiced, while the method also calls for sliced onion and chopped coriander. Add the vegetables to the cabbage as directed, taking care not to pack the filling too densely.

Checking the chicken

Cook the tenders over medium heat for about 7–10 minutes per side, as directed. The exact time can vary with the thickness of the pieces, so check that the chicken is fully cooked before slicing.

Rest the cooked chicken before cutting it. This gives you time to prepare the vegetables and keeps the assembly organised.

Building a well-filled wrap

Spread the dressing over each tortilla first, then layer on the chicken, vegetables, avocado and cheese. Leave a little space around the edges to make rolling easier.

Use a light hand with the filling: too much can split the tortilla or squeeze out when you roll it. A tight roll helps each wrap hold its shape for serving.

Serving the wraps

Serve the wraps soon after assembling, while the cabbage is still crisp and the avocado is fresh. Cutting them in half is optional and makes them easier to share.

For a fuller plate, pair a wrap with a simple side salad or extra crunchy vegetables. A bowl of beans would also complement the chicken and tortilla.

Recipe notes & tips

• Give the chicken at least 15 minutes in its marinade before cooking.
• Slice the chicken after resting it so it is easier to layer in the tortillas.
• Shred the cabbage finely for a more manageable wrap.
• Keep the filling away from the tortilla edges to make rolling neater.
• Assemble close to serving time to preserve the cabbage's crunch.

Variations

• Add black beans: spoon drained beans into the wraps for a heartier filling.
• Change the cheese: use another shredded cheese in place of goat cheddar.
• Use extra greens: add lettuce for another crisp layer.
• Make it hotter: add sliced fresh chilli to the filling.
• Serve as bowls: arrange the filling over the tortilla pieces rather than rolling it.

Common mistakes to avoid

• Skipping the marinade: leave the chicken for at least 15 minutes so it has time to take on the seasoning.
• Crowding the pan: cook the chicken in batches if needed so the pieces have room to cook.
• Cutting the chicken too soon: let it rest before slicing for easier handling.
• Overfilling the tortilla: use a moderate amount of each component so it can roll without splitting.
• Assembling too early: add the filling shortly before serving to keep the cabbage crisp.

How to store

Store cooked chicken and prepared vegetables separately in airtight containers in the fridge and assemble the wraps when ready to eat. Use within 3 days, and reheat the chicken until piping hot; keep the avocado and cabbage cold rather than reheating them.

Frequently asked questions