10 Minute Chicken, Avocado & Spinach Wraps

Healthy and delicious, these super-quick 10 minute chicken, avocado and spinach wraps make the perfect lunch or light dinner.

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Wonderful Wraps

I really love a good wrap!

You can fill a soft flour tortilla with almost anything to create the perfect snack or light meal. They’re just so fabulously versatile.

Above all else, wraps are super quick to make which is why you will see them featuring happily in a quick recipe blog! These 10 minute chicken, avocado and spinach wraps hit all the right notes for a brilliantly quick family meal.

I’m no stranger to using soft tortillas in many different ways – not just for wraps! You can use them to form the basis of so many different types of quick recipe, whether sweet or savoury. I always keep a pack in my kitchen ready to use when the inspiration takes me.

Check out some of my other quick recipes that make use of the humble soft flour tortilla – including my 5 Minute Ovenless Pizza, 10 Minute Quesadillas, 10 Minute Ham & Cheese Quesadillas, and for anybody with a sweet tooth, my 10 Minute Cinnamon & Sugar Tortilla Chip Bites. SO yummy!

Chomping on Chicken

Chicken is the protein of choice in these quick 10 minute chicken, avocado and spinach wraps. It’s a hugely popular ingredient and rightly so- it’s a lean and healthy source of protein, plus it’s relatively inexpensive.

I have to confess though that I don’t use chicken all that much in my recipes, compared to other ingredients. It can take a relatively long time to cook and you have to ensure it is thoroughly cooked all the way through, or you risk getting nasty food poisoning (and nobody wants that!)

It’s can also be a bit tricky to inject flavour into chicken in just a short space of time. Often, to get the maximum flavour into a chicken breast for example, recipes call for you to marinade it for a long period of time. This process can take several hours. This is not something that many of us have time for. This blog is all about the quick cooking, so I like to keep my marinating short and sweet!

Thankfully, the main ingredient the marinade for this 10 minute chicken, avocado and spinach wrap recipe is lemon juice. Now, lemon juice has a habit of seeping into the meat really quickly so you get the flavour in there without the need for hours of marinating. Couple this with a generous spoonful of minced garlic (which is also fabulous at injecting quick flavour), and you end up with tender and juicy chicken breast strips incredibly quickly and easily!

Another super quick element to 10 minute, chicken, avocado and spinach wrap recipe is how the raw chicken is sliced.

Ordinarily, if you cook a whole chicken breast or cut it into big chunks, it will take quite a lot of time to cook. Quick cooking is the key here and we don’t want to be hanging around for ages before we can eat our delicious wraps.

That’s why this recipe calls for slicing each chicken breast into four long strips. Not only does this mean that it cooks in a matter of minutes in a pan, but the chicken is then the perfect shape to nestle nicely inside the wrap without distorting its shape or falling out of the ends of the wraps (and how annoying is it when you lose filling like that??)

Veritable Veg

The vegetables I’ve chosen to include in these deliciously quick chicken wraps are spinach and avocado.

Spinach is one of the best quick cook ingredients around. It’s healthy, versatile, has a lovely earthy flavour and cooks within seconds. Of course, it can also be eaten raw – even quicker! Pre-bagged spinach usually also comes washed and ready to eat these days meaning you save extra precious time in the kitchen.

Health benefits of spinach are almost too numerous to list! High levels of Vitamin A, Vitamin C, Vitamin K, iron and folic acid are just a few of the reasons to reach for that bag of spinach whenever possible too add to recipes.

Check out some of my other favourite spinach-containing recipes such as 15 Minute Miso Salmon with Spinach, The Best 5 Minute Spinach Pesto and 10 Minute Dairy Free Creamy Salmon & Spinach Pasta.

Regular spinach would be perfectly fine to use for this 10 minute chicken avocado and spinach wrap, however I’ve chosen to use baby spinach. This is because the leaves are sweeter and more tender than full grown spinach, meaning they’re most suited to raw use such as in salads, sandwiches and wraps.

If baby spinach isn’t available to you, that’s not a problem. Regular spinach will also work very well.

Avocado is another ingredient that I absolutely adore! Creamy, nutty and packed full of fantastic nutrients, it’s just as healthy and versatile as spinach and it also really compliments the chicken perfectly.

Dress To Impress

Crowning off this 10 minute chicken, avocado and spinach wrap is the smooth and silky mayonnaise dressing.

A combination of mayonnaise, yoghurt, wholegrain mustard and honey, this dressing is so quick and easy to make and adds the perfect balance of creaminess, sweetness and peppery tang that compliments the chicken and the vegetables just brilliantly.

10 minute chicken, avocado and spinach wraps – step by step method

Now, read on for a helpful step-by-step guide (including photos) that will help you make your perfect quick chicken wrap….

Makes 2

1. Start by grabbing a large frying pan and placing it over medium/high heat on the hob. Pop 1 tablespoon vegetable or olive oil in it.
2. Squeeze the juice of one lemon into a medium sized bowl. Add 2 teaspoons of garlic puree (I use the kind from a jar or squeezy tube to save on precious time. You can get these easily in most stores). Add a generous pinch of salt and mix briefly together to combine it all. This is your quick marinade.
3. Next, it’s time to prepare your chicken. Take two chicken breasts and slice each one lengthways into 4 equally sized strips. Pop these chicken strips into the bowl with the lemon and garlic marinade, toss it around to coat the chicken and leave it for around 2 minutes.

4. After 2 minutes, transfer the chicken strips from the marinade into the preheated frying pan. Cook each strip on one side for around 3 minutes (depending on the size of your strips). Turn each strip over and cook on the other side for a further 3 minutes.
   
   Your chicken should be cooked all the way through with no pink meat in the middle and there should be a slight golden colour to the outside. Remove the cooked chicken from the pan and set it aside.
5. Now it’s time to make your creamy dressing. In a small bowl, add 2 tablespoons of mayonnaise, 2 tablespoons of natural yoghurt, 2 teaspoons of wholegrain mustard, 2 teaspoons of runny honey and finally, a generous pinch of salt. Stir it all together to combine.

6. Time to layer up! Grab two large soft flour tortillas and place them on a clean work surface. Place 4 of the cooked chicken strips into the centre of each of the tortillas, making a line of chicken from one end of the tortilla down to the other. Drizzle the creamy dressing on top of the chicken, using about half of the dressing for each tortilla.
7. Take one medium sized ripe avocado, remove the stone, peel and slice into about 8 slices. Lay these on top of the chicken strips, half on each tortilla.

8. Finally, grab two generous handfuls of baby spinach (around 50g / 1.8oz) and scatter this on top of the chicken and avocado. One handful of spinach per wrap. Now, fold the sides of each wrap inwards to create your final tortilla and dig in! (You can slice each one in half if you prefer before eating).