Beetroot wraps with avocado spread and smoked chicken

Ingredients

• 1/2avocado
• 50 gfeta
• juice of 1/4lemon
• 60 ml (4 tbsp)olive oil
• to tastesalt and pepper
• 150 gsmoked chicken breast
• 2beetroot wraps
• a handfullamb's lettuce
• a handfulsprouts

Instructions

1. 1

   Blend the spread

   Put the avocado, feta, lemon juice and olive oil in a food processor. Season with a little salt and pepper, then blend until smooth and creamy.

2. 2

   Fill the wraps

   Slice the smoked chicken. Spread the avocado mixture over the wraps, then add the lamb's lettuce, chicken and sprouts.

3. 3

   Fold and secure

   Fold both sides of each wrap inwards and secure with a skewer. For a packed lunch or picnic, slice the chicken into smaller pieces and roll the wraps tightly.

What are beetroot wraps?

These are soft wraps coloured and flavoured with beetroot, filled here with smoked chicken, fresh greens and an avocado-feta spread. Wraps are associated with Mexican-style tortillas, though this beetroot version is a modern variation rather than a traditional Mexican filling.

Creamy avocado and salty feta make a rich, tangy base for the smoky chicken. The greens and sprouts add freshness and a little crunch.

Nutrition and macros by portion

The nutrition label shows one serving as written: 615 calories, 30g protein, 30g carbs, 43g fat.

The wraps provide most of the carbohydrates, while the olive oil, avocado and feta contribute much of the fat; the chicken and feta supply most of the protein. For a more balanced plate, serve a wrap with extra salad or raw vegetables rather than adding another rich filling.

Getting the spread smooth

Ripe avocado: it should give slightly when pressed, which helps it blend without lumps.

Olive oil: blend it in with the feta and lemon juice for a spreadable consistency. Add the salt cautiously, as feta can already be quite salty.

Layering the filling

Spread first: cover the wrap evenly, leaving a little space at the edges so the filling is easier to contain.

Keep the greens together: layer the lamb's lettuce, chicken and sprouts in the centre rather than piling them up near the edges.

Folding without spills

Warm wraps: if yours feel stiff, briefly warm them according to the packet directions so they bend more easily.

Secure the sides: fold them inwards and use a skewer to hold the wrap together. For a portable version, roll it tightly and cut the chicken smaller so each bite is easier to manage.

Choosing the chicken

Smoked breast: slice it thinly for an even layer and a smoky flavour throughout the wrap. Smaller pieces are especially useful if you plan to roll the wraps for travel.

Check the seasoning before serving: smoked chicken and feta can both be salty, so taste the spread before adding much extra salt.

Serving and timing

The spread takes only a few minutes to blend, and the rest of the assembly is straightforward. Have the greens and sliced chicken ready before spreading so the wraps can be filled while the mixture is fresh.

Serve them as a light lunch on their own, or add a simple vegetable salad or crunchy raw vegetables alongside.

Recipe notes & tips

• Use a ripe avocado so the spread blends smoothly.
• Taste the feta mixture before adding more salt.
• Spread the mixture in a thin, even layer to make folding easier.
• Slice the chicken thinly for more even filling in each bite.
• Keep the sprouts and lettuce dry so the wraps do not become soggy.
• Use a skewer to hold the folded wraps together when serving.

Variations

• Add cucumber: tuck in thin strips for extra crunch.
• Add tomato: use a few thin slices and pat them dry first.
• Make it vegetarian: replace the chicken with grilled courgette slices.
• Add herbs: blend a little chopped dill or parsley into the spread.
• Bring some heat: add a pinch of chilli flakes to the avocado mixture.

Common mistakes to avoid

• Overfilling the wraps: use a moderate layer of each filling so the sides can fold over.
• Using a firm avocado: choose one that yields slightly when pressed for a smoother spread.
• Adding too much salt: taste first because the feta and smoked chicken are already seasoned.
• Using wet greens: dry the lettuce and sprouts so excess moisture does not soften the wraps.
• Forgetting to secure the folds: tuck the sides in and use a skewer to keep the filling in place.

How to store

For the best texture, assemble the wraps shortly before serving. If needed, wrap them tightly and refrigerate for up to 1 day; keep the spread and filling separate until assembly if preparing further ahead. These wraps are best served cold rather than reheated.

Frequently asked questions