Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Lunches > Wraps with Low-Sodium Fillings

Low-Sodium Chicken and Avocado Wrap

This Low-Sodium Chicken and Avocado Wrap is a satisfying and flavorful lunch option, perfect for those managing their sodium intake. Tender chicken breast combined with creamy avocado, crisp lettuce, and a zesty lemon-herb dressing creates a delicious and nutritious meal that's easy to prepare.

Prep Time
10 minutes
Cook Time
5 minutes (for warming tortillas, if desired)
Servings
2
Ingredients
  • 1 cup Cooked Chicken Breast (unsalted, shredded)
  • 2 large Whole Wheat Tortillas (low-sodium)
  • ½ medium Avocado
  • 2 cups shredded Lettuce (Romaine or Butter)
  • ¼ cup diced Red Bell Pepper
  • 1 tablespoon Lemon Juice
  • 1 teaspoon Olive Oil
  • ½ teaspoon Dried Oregano
  • ¼ teaspoon Garlic Powder
  • to taste Black Pepper

Prepare the Chicken

Ensure the cooked chicken breast is unsalted and shredded. You can use leftover cooked chicken or poach/bake a fresh chicken breast without adding salt.

Prepare the Vegetables

Shred the lettuce and dice the red bell pepper into small pieces. Peel and slice the avocado.

Make the Dressing

In a small bowl, whisk together the lemon juice, olive oil, dried oregano, garlic powder, and black pepper. Adjust the pepper to your taste.

Assemble the Filling

In a medium bowl, gently toss the shredded chicken, diced red bell pepper, and half of the lemon-herb dressing. This will help keep the chicken moist and flavorful.

Warm the Tortillas (Optional)

Lightly warm the whole wheat tortillas in a dry skillet or microwave for a few seconds to make them more pliable.

Fill and Wrap

Lay the tortillas flat. Spread the shredded lettuce evenly over each tortilla. Top with the chicken mixture and sliced avocado. Drizzle the remaining lemon-herb dressing over the filling. Fold in the sides of the tortilla and then roll it up tightly, burrito-style.

Serve and Enjoy

Cut the wraps in half, if desired, and serve immediately. These wraps are best enjoyed fresh. You can also pack them for lunch.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 180-220kcal Sodium: <75mg (depending on low-sodium ingredients) Protein: 10-12g Carbohydrates: 15-20g Fat: 8-10g. Note: These are estimates and can vary based on specific ingredient brands and quantities.

Other Important Considerations for Nutrition

Always check the labels of your ingredients, especially the tortillas, to ensure they are truly low in sodium. Adjust the quantities of vegetables to your liking. You can add other low-sodium vegetables like shredded carrots or cucumbers. Consider adding a sprinkle of freshly ground black pepper for extra flavor without adding sodium. For increased satiety, add a tablespoon of plain Greek yogurt (low-sodium) to the filling.

← Low-Sodium Chicken and Avocado Salad with Lemon-Dill Dressing Low-Sodium Chicken and Roasted Bell Pepper Sandwich →

FAQ

  • Can I use rotisserie chicken for this recipe?

    Yes, but be sure to remove the skin and check the sodium content of the rotisserie chicken before using it. Many commercially prepared rotisserie chickens are high in sodium.
  • What other seasonings can I use besides oregano and garlic powder?

    You can experiment with other dried herbs like basil, thyme, or rosemary. Onion powder also works well. Always use herbs and spices to enhance flavor instead of salt.
  • Can I add cheese to this wrap?

    If you want to add cheese, choose a low-sodium cheese option like fresh mozzarella or a very small amount of aged cheddar.