I don’t know about you, but for me, lunch is one of those perennial problems that show up as an afterthought practically every single day. I’m happy to eat pretty much the same breakfast day in and day out, and dinner must be planned (sort of). But lunch? PB&J and tuna sandwiches can only take you so far. Most of us have already eaten our lifetime quota by the age of 20.
That’s where wraps come in. They’re infinitely adaptable to the odds and ends you already have in your fridge. In fact, I always keep some extra tortillas in the freezer to pull out and make use of last night’s supper. This recipe is basically a blueprint for as many variations you can dream up. The only limit is your imagination!
Use Store-bought or Leftover Shredded Chicken
In this recipe, store-bought rotisserie chicken or last night’s homemade roast chicken is the star. It’s paired with refried black beans for ease and extra protein, shredded lettuce for some crunch, and sharp Cheddar because, cheese!
Pickled Onions and Avocado Sauce Are the Added Bonus
Two additions that pull these together and banish the ho-hum factor are pickled red onions and avocado sauce. You could use raw onions if that’s what you like, but I find them to be too strong. The pickled version only takes a few minutes to make, and once you have them in the fridge you can pull them out for added zing to any sandwich, wrap, or salad.
It’s nice to have something creamy to round out the wrap, and this avocado dressing is easy to make in a mini processor. You could also just mash everything together in a bowl.
What Type of Tortillas or “Wraps” to Use
10-inch flour tortillas are a good size. You can also buy flavored flour tortillas, such as jalapeño-cheddar or herb-tomato to mix it up. Other similar thin flatbreads such as lavash or flatbreads labeled simply as “wraps” are all good options for this recipe.
How To Fold a Tortilla or Flatbread into the Perfect Wrap
- Place the filling in the lower half of the tortilla or flatbread, leaving a gap on the sides and bottom for folding.
- Don’t overfill them.
- Bring the left and right sides in toward the center and roll from the bottom up.
That’s all there is to it!
Mix and Match Fillings
If you’re new to making wraps, this recipe is a great place to start. Once you’ve tried it, you’ll see how easy it is and you can then add your own spin. More fillings to inspire you:
- Leftover sliced steak with avocado and salsa
- Smoked or firm tofu brushed with hoisin sauce
- Feta, hummus, harissa, smashed chickpeas with lemon, and tahini
- Shrimp and avocado with Russian dressing
You get the idea. Almost any sandwich filling you like could be transformed into a wrap. Once you’ve chosen your fillings you can wrap these up in just a few minutes!
More Wrap Recipes to Try
Chicken Wrap with Black Beans and Pickled Red Onions
For the pickled onions
3/4 cup distilled white vinegar
1/2 cup water
6 tablespoons sugar
1 teaspoon kosher salt
1 red onion, thinly sliced
For the avocado sauce
1 ripe avocado, pitted and cut into chunks
2 tablespoons water
2 tablespoons olive oil
1 1/2 tablespoons fresh lime juice
1/2 teaspoon kosher salt
1/2 teaspoon hot sauce, or to taste
For the wraps
2 (10-inch) flour tortillas
1/4 cup refried black beans
1/4 cup shredded homemade or store-bought roast chicken
1/4 cup shredded Cheddar cheese
4 tablespoons avocado sauce
4 sprigs cilantro, leaves only
1/4 cup shredded iceberg lettuce
Make the pickled onions:
In a microwave safe bowl or measuring cup, combine the vinegar, 1/2 cup water, sugar, and salt. Microwave on high for 2 to 3 minutes, or until the sugar dissolves.
Stir in the sliced onions and return to the microwave for 1 minute. Let stand for about 15 minutes, until cool.
Store leftovers in the brine in a jar in the refrigerator for up to 2 weeks.
Make the avocado sauce:
Add the avocado, water, olive oil, lime juice, salt, and hot sauce into a blender or small food processor. Process until smooth and creamy and no chunks of avocado remain.
Refrigerate any leftover avocado sauce for up to 3 days.
Warm the tortillas:
Place the tortillas on a microwave safe plate and heat them in the microwave for about 1 minute, until they are pliable and no longer translucent in places.
Assemble the wraps:
On a cutting board, place 1 tortilla. Spread half the beans in a line in the lower third of the wrap, leaving a gap of about 2 inches on the bottom and the right and left sides of the tortilla.
Top with half the chicken, half the cheese, 2 tablespoons avocado sauce, a spoonful of drained pickled onions, cilantro leaves, and shredded lettuce.
Fold the sides of the tortilla in towards the center so they almost touch, leaving a gap of about 2 inches.
Fold the bottom (uncovered) flap of the tortilla up towards the center and start rolling the tortilla, keeping the side flaps in place with your fingers, until the wrap completely encloses the filling in a tight roll.
Repeat with the second tortilla and more filling.
Cut the wraps in half and serve:
Use a large chef’s knife to slice the wrap in half on the diagonal and serve.
You can store leftover pickled onions in the fridge, tightly covered, for up to 2 weeks.
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|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 47g||61%|
|Saturated Fat 12g||59%|
|Total Carbohydrate 185g||67%|
|Dietary Fiber 20g||71%|
|Total Sugars 5g|
|Vitamin C 12mg||61%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|