Chicken & Avocado Wrap Strips

Ingredients

• 100 gchicken breast
• 1/4avocado
• 1 smallsoft flour tortilla
• 1/4 (thinly sliced)cucumber
• 1 teaspoonolive oil
• 1/4 (juice only)lemon

Instructions

1. 1

   Cook the chicken

   Heat the olive oil in a pan over medium heat. Cook the chicken breast until cooked through, then shred it into fine strips using two forks.

2. 2

   Mash the avocado

   Mash the ripe avocado with a squeeze of lemon juice until smooth.

3. 3

   Spread the avocado

   Lay the soft flour tortilla flat and spread the mashed avocado over it.

4. 4

   Add the filling

   Scatter the shredded chicken evenly over the avocado, then add the thinly sliced cucumber.

5. 5

   Roll and slice

   Roll the tortilla tightly and cut it into 2-inch strips. Serve at room temperature.

What is a chicken and avocado wrap?

A wrap is a filled flatbread rolled around its ingredients; this version combines chicken, avocado and cucumber in a soft flour tortilla. Wraps are a flexible format rather than one fixed traditional dish, so this combination keeps the filling straightforward and easy to assemble.

The mashed avocado helps the chicken and cucumber sit inside the tortilla, while lemon adds a fresh note. Cutting the roll into strips makes it possible to offer the filling in smaller pieces.

Nutrition and macros by portion

The nutrition label shows one serving as written: 315 calories, 26g protein, 22g carbs, 13g fat.

The tortilla and avocado contribute most of the carbohydrate, while the chicken provides most of the protein. Olive oil and avocado supply most of the fat. To balance the plate, serve with an age-appropriate portion of soft vegetables or fruit.

Choosing the ingredients

Chicken breast: use a piece that can be cooked through and shredded finely with two forks. Shredding it while cooked makes the filling easier to distribute than leaving it in a large piece.

Avocado and cucumber: choose ripe avocado so it mashes smoothly, and slice the cucumber thinly so it can lie flat in the wrap. A soft flour tortilla is easier to roll without cracking.

Getting the filling texture right

Fine shreds: pull the chicken apart with two forks until there are no large chunks, then spread it in an even layer. This helps each strip contain a balanced amount of filling.

Smooth avocado: mash it thoroughly with the lemon juice before spreading. A smooth layer is less likely to tear the tortilla than firm chunks of avocado.

Rolling without tearing

Even layers: spread the avocado across the tortilla, then distribute the chicken and cucumber without piling them in one spot. Leave the filling manageable so the tortilla can be rolled tightly.

Steady roll: fold and roll the tortilla snugly, but do not pull so hard that it splits. Slice the completed roll into 2-inch strips as directed.

Checking the chicken

Cook through: the method gives no fixed cooking time, as the time depends on the thickness of the chicken. Check that the centre is cooked through before shredding; if using a food thermometer, follow the safe cooking temperature guidance for chicken in your area.

Serve at room temperature, as specified, rather than serving the wrap hot. For a baby, make sure the temperature and texture are suitable before offering it, and supervise eating.

Serving the wrap

Offer the strips on their own or alongside other age-appropriate foods, such as soft-cooked vegetables or fruit. Keep the accompanying pieces and textures suited to the eater rather than assuming one shape works for every baby.

If preparing this as part of starting solids, follow your child’s readiness and feeding guidance. Stay with them while they eat.

Recipe notes & tips

• Use ripe avocado so it spreads easily across the tortilla.
• Slice the cucumber thinly to keep the filling even.
• Shred the chicken finely before adding it to the wrap.
• Spread the filling evenly to make rolling easier.
• Let the chicken cool before assembling if needed to serve the wrap at room temperature.
• Check the chicken is cooked through before shredding.

Variations

• Add soft greens: include a small amount of finely chopped, suitable leafy greens.
• Use a wholemeal tortilla: swap in a soft wholemeal tortilla if it is appropriate for the eater.
• Try lime: replace the lemon juice with a squeeze of lime.
• Change the protein: use another fully cooked, finely shredded meat suitable for the eater.
• Skip the cucumber: leave it out for a simpler chicken and avocado filling.

Common mistakes to avoid

• Large chicken pieces: shred the cooked chicken finely with two forks.
• Firm avocado: use a ripe avocado and mash it until smooth.
• Thick cucumber slices: slice the cucumber thinly so it fits neatly in the roll.
• Overfilled tortilla: spread the filling evenly and avoid piling it in the centre.
• Torn tortilla: roll it snugly without pulling the flatbread too tightly.
• Serving hot: allow the assembled wrap to reach room temperature before serving.

How to store

For best texture, assemble and serve the wrap fresh. If you need to store it, refrigerate promptly in a covered container and use within 24 hours; serve at room temperature after taking care to avoid leaving it out for an extended period.

Frequently asked questions