Quick & Easy Low-Carb Chicken, Tomato & Avocado Wrap (Keto-Friendly!)

Quick & Easy Low-Carb Chicken, Tomato & Avocado Wrap (Keto-Friendly!)

Get ready for a fresh, flavorful, and satisfying meal in minutes with this Low-Carb Chicken, Tomato & Avocado Wrap! Using a clever folding technique, this wrap combines tender chicken, creamy avocado, juicy tomato, and melty cheese into a convenient, grilled package. It’s perfect for a quick lunch, light dinner, or a healthy snack.

Yields: 1 wrap Prep time: 5 minutes Cook time: 5-7 minutes

Ingredients:

• 1 low-carb tortilla (ensure it’s keto-friendly, 8-inch diameter recommended)
• ½ medium cooked chicken breast, thinly sliced or shredded (about 3-4 ounces)
• ¼ medium avocado, thinly sliced
• ¼ medium tomato, thinly sliced
• 1 slice cheese (e.g., cheddar, provolone, mozzarella), sliced or shredded
• Optional additions for flavor: A pinch of salt and pepper, a drizzle of olive oil, a sprinkle of garlic powder, or a dash of hot sauce.

Equipment:

• Knife
• Grill pan, non-stick frying pan, or sandwich press

Instructions:

1. Prepare Chicken: Ensure your chicken breast is already cooked and cooled. You can use leftover grilled chicken, shredded rotisserie chicken, or quickly pan-fry a breast. Thinly slice or shred the chicken.
2. Cut Tortilla: Lay the low-carb tortilla flat on a clean surface. Using a knife, make a single cut from the middle of the tortilla straight to one edge.
3. Arrange Fillings (Visual Sections): Imagine the tortilla divided into four quadrants by your cut. Place your ingredients onto three of the four quadrants, leaving one quadrant (the one adjacent to your cut) empty initially.
   • Quadrant 1 (e.g., bottom left): Lay down the sliced cheese.
   • Quadrant 2 (e.g., top left): Place the sliced chicken breast.
   • Quadrant 3 (e.g., top right): Arrange the sliced tomato and sliced avocado.
   • Optional: Season the fillings with a pinch of salt, pepper, or other desired seasonings.
4. Fold the Wrap: Starting with the quadrant directly to one side of your cut (the one with the cheese), fold it over onto the next quadrant (the chicken).
   • Continue folding this combined section over onto the next quadrant (the tomato and avocado).
   • Finally, fold this entire stack over onto the last empty quadrant. This will create a compact, triangular-shaped wrap.
5. Grill or Pan-Fry: Heat a grill pan or non-stick frying pan over medium heat (or preheat a sandwich press).
   • Place the folded wrap in the hot pan or press. Cook for approximately 2-3 minutes per side (or until cheese is melted and tortilla is golden brown and crispy), gently pressing down with a spatula.
6. Serve & Enjoy! Once golden and crispy, remove from the pan. Let cool for a minute, then serve warm.

Recipe Analysis & Dietary Classification

• High Protein: Yes, this recipe is high in protein from the chicken and cheese.
• Low-Carb: Yes, this recipe is very low-carb. The use of low-carb tortillas and all other naturally low-carb ingredients ensures this.
• Keto: Yes, this recipe is keto-friendly. All listed ingredients are suitable for a ketogenic diet.
  • Low-Carb Tortilla: This is the most crucial component for keto compliance. Advise users to select tortillas with minimal net carbs (e.g., almond flour, coconut flour, or specific fiber blends).
• Gluten-Free: Yes, this recipe is naturally gluten-free, provided you use certified gluten-free low-carb tortillas.