Looking for a quick, healthy, and delicious appetizer or light meal? These Chicken Avocado Salad Roll Ups are the perfect solution! Packed with flavor and made with wholesome ingredients, they’re a guaranteed crowd-pleaser for any occasion.
Why You Will Love This Recipe
These Chicken Avocado Salad Roll Ups are incredibly versatile and satisfying. They’re a fantastic way to use up leftover cooked chicken, making them an economical and convenient choice. The creamy avocado replaces traditional mayonnaise, offering a healthier fat profile and a wonderfully rich texture. Plus, they come together in under 10 minutes, making them ideal for last-minute entertaining or a speedy weeknight meal. Whether you need a party appetizer, a healthy lunch for kids, or a light dinner for the whole family, these roll ups deliver on taste and nutrition without compromising on ease.
Ingredients
- 2 cups shredded cooked chicken
- 1 ripe avocado, mashed
- 2-4 tablespoons plain Greek yogurt
- 1 ½-2 tablespoons lime juice
- 2 tablespoons finely diced red onion
- 2 green onions, sliced
- Freshly ground black pepper, to taste
- ¼ teaspoon salt, or more to taste
- ½ teaspoon garlic powder
- 1 ½ tablespoons fresh cilantro or parsley, chopped
- ½ cup shredded Cheddar cheese (optional)
- 5-6 tortillas (8 or 10 inch diameter)
Step-by-Step Instructions
- In a large bowl, combine the shredded chicken, mashed avocado, Greek yogurt, lime juice, diced red onion, sliced green onions, black pepper, salt, garlic powder, and chopped cilantro or parsley.
- Stir all the ingredients together until they are evenly blended.
- If using, stir in the shredded Cheddar cheese.
- Lay one tortilla flat. Spread a portion of the chicken avocado salad mixture evenly over the tortilla, leaving a small border along one edge.
- Roll the tortilla up tightly, starting from the edge with the filling.
- Repeat with the remaining tortillas and filling.
- You can slice the roll-ups immediately with a serrated knife into ½ inch thick slices.
- Alternatively, you can refrigerate the rolled tortillas for about 30 minutes until firm, which makes slicing easier and neater.
Expert Tips / Pro Tips
For the best texture, ensure your avocado is ripe but not overly brown. Mash the avocado until it’s mostly smooth but still has a little texture. If your chicken is dry, the Greek yogurt will help add moisture, so don’t be afraid to add a little extra if needed. Using a serrated knife will make slicing the rolled tortillas much easier and prevent them from squishing. Chilling the rolled tortillas before slicing is a pro tip that results in cleaner, more uniform pieces, perfect for presentation.
Variations & Substitutions
Feel free to customize this recipe to your liking! Instead of cilantro, fresh parsley works beautifully. If you don’t have lime juice, lemon juice is a good substitute. For added crunch and flavor, consider adding finely chopped celery or bell peppers. If you’re not a fan of red onion, scallions or chives can be used. For a spicier kick, add a pinch of chili powder or a dash of hot sauce to the filling.
Serving Suggestions
These Chicken Avocado Salad Roll Ups are perfect as an appetizer at parties, served alongside a platter of dips and other finger foods. They also make a fantastic light lunch or dinner. Serve them with a side salad, some fresh fruit, or your favorite soup for a complete meal. For a kids’ lunchbox, cut them into smaller bite-sized pieces.
Storage, Freezing & Reheating
Store any leftover Chicken Avocado Salad Roll Ups in an airtight container in the refrigerator for up to 2 days. For freezing, wrap the rolled tortillas tightly in plastic wrap, then in aluminum foil or place them in a freezer-safe bag. Freeze for up to 1-2 months. To reheat, thaw overnight in the refrigerator and slice as usual. You can also enjoy them cold directly from the refrigerator.
Nutrition Information
| Nutrient | Amount |
|---|---|
| Calories | Approx. 250-350 per serving (varies based on tortilla size and optional cheese) |
| Protein | Approx. 20-25g |
| Fat | Approx. 10-15g |
| Carbohydrates | Approx. 15-25g |
| Fiber | Approx. 3-5g |
Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes used.
FAQ
Can I make the filling ahead of time?
Yes, you can prepare the chicken avocado salad filling up to a day in advance. Store it in an airtight container in the refrigerator. It’s best to assemble and roll the tortillas closer to serving time for the freshest result.
What kind of chicken works best?
Leftover cooked chicken is ideal. Rotisserie chicken is also a great option as it’s already seasoned and tender. You can also poach or bake chicken breasts and shred them yourself.
Can I make these gluten-free?
Yes, you can substitute the regular tortillas with gluten-free tortillas. Ensure the ones you choose are pliable enough to roll without cracking.
How do I prevent the avocado from turning brown?
The lime juice in the recipe helps to prevent the avocado from browning. Ensure you mix the avocado with the lime juice and other ingredients promptly after mashing.
Can I make these vegetarian?
To make these vegetarian, you can substitute the chicken with mashed chickpeas or finely chopped firm tofu. Adjust seasonings as needed.
Chicken Avocado Salad Roll Ups
Ingredients
Method
- In a large bowl, combine the shredded chicken, mashed avocado, Greek yogurt, lime juice, diced red onion, sliced green onion, salt, pepper, garlic powder, and chopped cilantro (or parsley).
- If using, stir in the shredded Cheddar cheese.
- Mix all ingredients until evenly blended. Adjust seasoning to your taste.
- Lay a tortilla flat. Spread a portion of the chicken avocado mixture evenly over the surface, leaving a small border.
- Roll up the tortilla tightly.
- Repeat with the remaining tortillas and filling.
- Slice the rolled tortillas into 1/2 inch thick pieces using a serrated knife. For easier slicing, you can chill the rolled tortillas in the refrigerator for about 30 minutes before cutting.
- Serve immediately or chill until ready to serve.