Are you tired of the same old boring sandwich for lunch? Looking for something fresh, flavorful, and low-carb that won’t leave you in a mid-afternoon slump? As the creator behind GusRecipes, I’ve perfected these Chicken Avocado Salad Roll Ups after countless lunchtime experiments. They’ve become my go-to solution for busy weekdays when I need something nutritious that doesn’t sacrifice flavor.
In this guide, I’ll share my simple yet delicious roll-up technique, ingredient recommendations, and pro tips to ensure your lunch is something to look forward to every day!
Why These Chicken Avocado Salad Roll Ups Work
These Chicken Avocado Salad Roll Ups have become a staple in my weekly meal prep for good reason:
- Uses budget-friendly rotisserie chicken that’s already cooked and ready to use
- Requires zero cooking time – perfect for hot summer days
- Can be prepared in just 15 minutes for grab-and-go convenience
- Provides a protein-packed, low-carb alternative to traditional sandwiches
- Offers endless customization possibilities to match your taste preferences
Choosing the Right Chicken for Avocado Salad Roll Ups
Best Chicken Options for This Recipe
For the perfect Chicken Avocado Salad Roll Ups, the type of chicken you use makes all the difference. Rotisserie chicken offers the perfect balance of convenience and flavor, with its tender texture and pre-seasoned taste. Alternatively, poached chicken breast provides a clean canvas that allows the avocado and seasonings to shine.
Buying Tips
When selecting chicken for your roll ups, look for:
- Rotisserie chicken that feels heavy for its size (indicates juiciness)
- Fresh chicken breasts with a pink color and firm texture
- Organic or free-range options for better flavor and ethical sourcing
Substitutions
Don’t have chicken on hand? These roll ups are versatile:
- Canned tuna makes an excellent protein substitute
- Chickpeas offer a great vegetarian alternative
- Leftover turkey works perfectly, especially after holidays
Ingredients & Prep for Chicken Avocado Salad Roll Ups
Chicken Prep Essentials
Before assembling your roll ups, proper chicken preparation is key:
- Remove skin from rotisserie chicken for a healthier option
- Shred chicken using two forks for the perfect texture
- Chill thoroughly before mixing with other ingredients to prevent mushiness
Creamy Avocado Base
- 2 ripe avocados
- 2 tbsp fresh lime juice
- ¼ cup Greek yogurt
- 1 tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
Fresh Add-Ins
- 2 cups shredded rotisserie chicken
- ¼ cup finely diced red onion
- ¼ cup chopped cilantro
- 4 large flour tortillas (or low-carb wraps)
Step-by-Step Cooking Instructions for Chicken Avocado Salad Roll Ups
Pre-Cooking Prep for Chicken Avocado Mix
- Shred your rotisserie chicken into bite-sized pieces, removing skin and bones.
- Mash avocados in a large bowl until mostly smooth but still slightly chunky.
- Dice onions, chop cilantro, and slice any additional veggies you’re including.
- Squeeze fresh lime juice directly over the avocado to prevent browning.
Mixing Your Chicken Avocado Filling
- Add Greek yogurt to the mashed avocado and mix until well combined.
- Fold in the shredded chicken, ensuring it’s evenly coated.
- Incorporate red onion, cilantro, and spices, gently mixing everything together.
- Taste and adjust seasonings as needed (a pinch of cayenne adds nice heat!).
Rolling Technique for Perfect Chicken Avocado Roll Ups
- Lay tortilla flat and spread about ½ cup of chicken avocado mixture evenly across the surface, leaving a half-inch border.
- Start from the bottom and roll tightly, tucking in the sides as you go.
- Wrap each roll in parchment paper or plastic wrap to maintain shape.
- Refrigerate for at least 30 minutes to allow flavors to meld and rolls to set.
Slicing Your Chicken Avocado Roll Ups
- Remove the chilled roll from the refrigerator and unwrap.
- Using a sharp knife, slice off and discard both ends.
- Cut the roll into 1-inch pinwheels.
- Arrange on a plate, garnish with extra cilantro if desired.
Pro Tips for Perfect Chicken Avocado Salad Roll Ups
Avoiding Soggy Roll Ups
- Pat chicken dry before mixing to prevent excess moisture
- Add avocado last to prevent oxidation (browning)
- Use thick Greek yogurt instead of mayonnaise for better structure
- Refrigerate roll ups for 30 minutes before slicing to help them hold their shape
Tool Recommendations
- Food processor for quick chicken shredding
- Potato masher for perfect avocado texture
- Serrated knife for clean, non-squishing cuts
- Parchment paper for wrapping and storing
Storage & Make-Ahead Tips
- Prepare filling up to 24 hours in advance, adding avocado right before rolling
- Store assembled rolls in airtight containers with paper towels to absorb moisture
- For meal prep, keep rolls whole until the day you plan to eat them
- Freeze chicken separately if planning more than 3 days ahead
Looking for more healthy lunch inspiration? Check out my Pinterest board where I share my favorite meal prep ideas weekly!
Flavor Variations for Chicken Avocado Salad Roll Ups
Southwest Chicken Avocado Roll Ups
- Add 1/4 cup black beans and 1/4 cup corn
- Mix in 1 tsp cumin and 1/2 tsp chili powder
- Incorporate 2 tbsp chopped jalapeños for heat
Mediterranean Chicken Avocado Roll Ups
- Mix in 1/4 cup diced cucumber and 2 tbsp olives
- Add 2 tbsp crumbled feta cheese
- Season with 1 tsp dried oregano and fresh dill
Asian-Inspired Chicken Avocado Roll Ups
- Add 1 tbsp grated ginger and 1 tsp sesame oil
- Mix in 1/4 cup shredded carrots and sliced green onions
- Garnish with sesame seeds before rolling
| Flavor Variation | Key Ingredients | Prep Time | Calories (per roll) |
|---|---|---|---|
| Classic | Chicken, avocado, lime, yogurt | 15 mins | 320 |
| Southwest | + Black beans, corn, cumin | 20 mins | 350 |
| Mediterranean | + Cucumber, feta, oregano | 15 mins | 335 |
| Asian | + Ginger, sesame, carrots | 20 mins | 340 |
Serving Suggestions for Chicken Avocado Salad Roll Ups
These Chicken Avocado Salad Roll Ups are perfect on their own, but here are some complementary sides to complete your meal:
- Fresh fruit salad with berries and melon
- Light cucumber salad with rice vinegar dressing
- Veggie sticks with hummus for extra protein
- Crisp sweet potato chips for a satisfying crunch
For a refreshing beverage pairing, try:
- Sparkling water with cucumber and mint
- Unsweetened iced tea with lemon
- Green smoothie for an extra nutrient boost
FAQs About Chicken Avocado Salad Roll Ups
Can I make these roll ups the night before?
Yes, but I recommend assembling the chicken mixture ahead of time and adding the avocado right before rolling. If fully assembling, wrap tightly in parchment paper and plastic wrap to minimize air exposure.
How do I keep avocados from browning in the roll ups?
The lime juice helps prevent browning, but for extra protection, press plastic wrap directly against the surface of any leftover filling and store rolls in airtight containers.
Are these suitable for a keto diet?
Absolutely! Just swap the regular flour tortillas for low-carb alternatives like almond flour wraps or large lettuce leaves.
Can I use canned chicken instead of rotisserie?
While rotisserie chicken provides better flavor, canned chicken works in a pinch. Be sure to drain it very well and consider adding extra seasonings to compensate.
Ready to Roll!
These Chicken Avocado Salad Roll Ups have become a lunchtime game-changer in my household. They’re proof that eating healthy doesn’t mean sacrificing flavor or convenience. The combination of protein-rich chicken and creamy avocado keeps me satisfied all afternoon, while the versatile recipe means I never get bored.
I’d love to see your creations! Over 3,000 home cooks have tried and loved this recipe. Tag @GusRecipes on social media with your roll up variations or let me know in the comments how you customized yours. And if you enjoyed these, don’t miss my other lunch favorites they’re just as delicious and simple to prepare!
Print
Chicken Avocado Salad Roll Ups: Your Ultimate Low-Carb Lunch!
- Total Time: 15 mins
- Yield: 4 roll-ups 1x
Description
Tender shredded chicken mixed with creamy avocado, crisp veggies, and fresh herbs all wrapped in soft tortillas for a quick, healthy, and flavor-packed meal or snack.
Ingredients
2 cups cooked shredded chicken (rotisserie works great)
1 ripe avocado
2 tbsp Greek yogurt or mayonnaise
1 tbsp lime juice
1/4 cup diced red onion
1/4 cup diced red bell pepper
1 tbsp chopped cilantro
Salt and pepper to taste
4 large flour tortillas
Optional: baby spinach or lettuce leaves
Instructions
1. In a large bowl, mash the avocado with Greek yogurt (or mayo) and lime juice until creamy.
2. Add shredded chicken, red onion, bell pepper, cilantro, salt, and pepper.
3. Mix until everything is evenly combined.
4. Lay out tortillas and optionally add a layer of spinach or lettuce.
5. Spoon the chicken avocado mixture onto each tortilla and spread evenly.
6. Roll up tightly, slice in half, and serve immediately or refrigerate for later.
Notes
Use whole wheat or spinach tortillas for extra fiber.
Add a dash of hot sauce or diced jalapeños for a little heat.
Keep leftovers chilled and consume within 1 day for best taste.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Lunch
- Method: No Cook
- Cuisine: American
Nutrition
- Serving Size: 1 roll-up
- Calories: 270
- Sugar: 2g
- Sodium: 360mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 22g
- Cholesterol: 65mg
Keywords: chicken avocado salad, wrap, healthy lunch, easy meal prep, no cook recipe