Why This Recipe Works & What Makes It Special
Chicken salad wrapped in lettuce is hardly new—but combining avocado, yogurt or mayo, bright citrus, crunchy veggies, and fresh herbs elevates it. The avocado makes the “dressing” creamy and rich without needing much added fat; the lettuce wrap keeps it light and refreshing. This is a meal people love because it's:
High in protein and healthy fats
Low-carb / lighter than sandwich versions
Fresh, vibrant, satisfying
Customizable to many flavor profiles
Easy to prep ahead (as long as you keep the lettuce separate)
Many published versions follow this pattern: cooked chicken + mashed avocado + Greek yogurt or mayo + chopped vegetables + citrus + wrap in butter lettuce or romaine.
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In what follows, I'll show you a “master” version you can customize, then dozens of tweaks for what you like (spicy, herby, crunchy, etc.).
Ingredients (Base Version — Serves ~4 to 6 wraps, depending on portion size)
Here’s a robust ingredient list. Feel free to scale up or down.
Core
Cooked chicken — ~2 to 3 cups, shredded or diced (about 500–600 g cooked)
Avocado — 1 to 2 ripe (but firm) avocados, peeled, pitted, and mashed/diced
Greek yogurt or mayonnaise — ~¼ to ½ cup (or a mix)
Fresh citrus juice — juice of ½ to 1 lemon or lime
Red onion or regular onion — finely chopped, ~¼ cup
Celery (optional for crunch) — ~½ cup diced
Fresh herbs — e.g. parsley, cilantro, dill — ~2 Tbsp chopped
Salt & freshly ground black pepper — to taste
Garlic (optional) — ½ clove minced or garlic powder
Mustard / Dijon (optional) — ~1–2 tsp for extra tang
Lettuce Wrap Layer & Toppings
Lettuce leaves — butter lettuce, bibb lettuce, romaine hearts, or large leaf lettuce
Toppings (optional but delicious):
• Sliced tomato
• Sliced cucumber
• Shredded carrot
• Red pepper strips
• Crumbled feta or goat cheese
• Hot sauce or sriracha drizzle
• Toasted nuts (almonds, pecans) or seeds (pumpkin seeds) for crunch
• Extra chopped herbs
Equipment & Tools You’ll Want
Mixing bowls
Forks / spoons / spatula
Knife & cutting board
Measuring spoons / cups
Serving platters
Storage containers
Citrus juicer / reamer (optional but helpful)
Lemon press (optional)
Step‑by‑Step Method & Timing
Here is a detailed approach, with reasoning for each step.
1. Cook or Prepare the Chicken
If you don’t already have cooked chicken, here are a few options:
Roast / bake breast or thighs: Season with salt, pepper, maybe olive oil, roast until cooked (internal ~165 °F / 74 °C), let rest, then shred or dice.
Poach chicken in simmering salted water or broth for 15–20 min, then cool and shred.
Use rotisserie chicken or leftover chicken for shortcut.
Once cooked, let the chicken cool (if hot), then shred or chop into bite‑size pieces. Keep some smaller, some larger pieces for texture.
2. Mash / Prepare the Avocado & Dressing
If using 1 or 2 avocados, scoop out flesh into a bowl.
Mash it lightly (leave some chunks, unless you prefer super smooth).
Immediately add citrus juice (lemon or lime) to prevent browning.
Add Greek yogurt or mayo (or combination). The ratio depends on how creamy you want the filling.
Stir to combine, forming a creamy base into which other ingredients will fold.
3. Chop & Prep the Vegetables & Herbs
Dice the onion, celery, herbs, etc.
If using garlic, mince it finely (or use garlic powder).
If using tomato or cucumber toppings, slice them just before assembly so they stay fresh.
4. Combine Chicken, Avocado Mixture & Veggies
Into a large bowl, add the shredded chicken and the mashed avocado / yogurt dressing.
Fold gently so you don’t mash the chicken too much.
Add onion, celery, herbs, and any optional mustard, garlic, or seasonings.
Taste, then season with salt & pepper. If it feels too thick, you can loosen with a little extra yogurt or a splash of water or citrus juice.
At this point, you can chill this mixture if you prefer cool wraps.
5. Prep the Lettuce Leaves
Wash and dry the lettuce leaves thoroughly. Moisture causes them to tear or become soggy.
Choose leaves that are large and cupped (butter lettuce, bibb, romaine hearts) so you can scoop filling.
If necessary, trim thick ribs to make them more pliable (but leave enough structure so they can hold filling).
6. Assemble the Lettuce Wraps
Lay a lettuce leaf flat (or cup it).
Spoon a generous portion of chicken-avocado mixture into the center.
Add optional toppings (tomato, cucumber, carrot, cheese, hot sauce, extra herbs).
Fold or roll the lettuce around the filling (like a taco or burrito).
Place seam-down or wrap in parchment/foil if making ahead or for eating by hand.
7. Serve Immediately (or Plan Ahead Smartly)
Serve these wraps fresh for best texture.
If you're prepping ahead, keep the filling and lettuce separate; assemble a few minutes before serving so lettuce stays crisp.
Approximate Timeline & Scheduling
Here’s a guide to how much time each step takes:
Step Time Estimate
Cook / shred chicken (if needed) 15–25 min (depending on method)
Prep avocado mixture + chop veggies 5–10 min
Combine & season 2–3 min
Prep lettuce 2–3 min
Assemble wraps 5 min
Total active time (if chicken already cooked) ~15–20 min
Total with cooking chicken ~30–40 min
You can overlap—e.g. while chicken is cooking, prep veggies, mash avocado, wash lettuce.
Variations & Flavor Twists
Here are many ways to adapt this recipe based on your tastes:
A. Spicy Kick
Add diced jalapeño or serrano pepper.
Add a splash of hot sauce (sriracha, chipotle, harissa).
Use cayenne or red pepper flakes in the dressing.
B. Herb-forward
Use cilantro, basil, mint, dill, tarragon, or chives.
Add fresh zest (lemon or lime) for brightness.
C. Add More Crunch / Texture
Add diced bell pepper, radish, jicama, or cucumber.
Add chopped nuts or seeds (toasted almonds, pepitas).
Fold in shredded cabbage or carrot for crunch.
D. Creaminess / Richness
Add a bit of sour cream, cream cheese, or avocado mayo.
Use full-fat Greek yogurt instead of low-fat.
Stir in a small amount of olive oil or avocado oil.
E. Mediterranean or Greek Style
Add crumbled feta, olives, diced tomato, cucumber.
Use oregano, mint, garlic.
Drizzle with olive oil and a dash of red wine vinegar.
F. Southwestern / Latin Fusion
Add black beans, corn kernels, diced tomatoes or salsa.
Use cilantro, cumin, lime.
Add diced red bell pepper or jalapeño.
Top with pico de gallo or queso fresco.
G. Keto / Low-Carb Focus
Use the filling as-is; no bread, only lettuce wraps (already low-carb).
Use less tomato if carb-sensitive.
Add extra fats (avocado oil drizzle, extra avocado).
H. Vegetarian / Vegan Adaptation
Skip chicken. Use cooked chickpeas, white beans, or tofu chunks.
Use vegan yogurt or vegan mayo.
Add extra herbs, vegetables, nuts for protein and texture.
Troubleshooting & Tips
Problem Cause Fix / Prevention
Wraps fall apart Overfilling, lettuce too wet or torn Use less filling, use sturdier leaves, wrap tightly
Filling too thick / dry Not enough creamy component or citrus Loosen with more yogurt, avocado, or splash of water or citrus
Filling too runny Too much avocado liquid or over-soft avocados Use slightly firmer avocados; drain veggies; reduce watery ingredients
Avocado browns too fast Exposure to air, lack of citrus Mash with lemon/lime juice; cover, use soon
Onion harshness Raw onion too strong Use milder onion (red or white), soak chopped onion in cold water briefly, or rinse
Lettuce tears Leaves are old, wet, or thick ribs Use fresh leaves, dry them well, trim thick ribs
Bland flavor Under-seasoned Taste and add more salt, pepper, herbs, citrus
Best Practices & Tips:
Use ripe but firm avocados so they mash well but aren’t mushy.
Use fresh citrus juice instead of bottled when possible — flavor is brighter.
Chill the filling if you like cool wraps.
If making ahead, store filling and lettuce separately. Only assemble when serving.
Use chilled lettuce (store in fridge) so it’s crisp.
Always taste and adjust seasoning at the end (salt, pepper, citrus).
Serve immediately after assembly so lettuce doesn’t wilt.
Use a variety of lettuce types — butter lettuce gives soft shell-like wrap; romaine gives crunch.
Wrap partially in parchment/foil if serving as handheld for better grip.
Serving Suggestions & Pairing Ideas
Serve alongside fresh fruit or fruit salad (berries, mango, melon).
Accompany with crusty bread or pita (for people who want carbs).
Serve a side green salad (mixed greens, vinaigrette).
Offer chips, sweet potato fries, or grilled veggies.
Offer extra sauce (yogurt, hot sauce, salsa) on side.
Garnish wraps with fresh herbs, extra citrus wedges, or microgreens.
Full Clean Printable Recipe
Here’s the consolidated version you can print or use as a reference.
Avocado Chicken Salad Lettuce Wraps
(Yields ~4–6 wraps, depending on size)
Ingredients
2 to 3 cups cooked, shredded or diced chicken
1 to 2 ripe avocados, peeled, pitted, mashed or diced
¼ to ½ cup Greek yogurt or mayonnaise (or combination)
Juice of ½ to 1 lemon or lime
¼ cup finely chopped red onion
½ cup diced celery (optional)
2 Tbsp fresh herbs (parsley, cilantro, dill, etc.)
Salt & freshly ground black pepper
Optional: ½ tsp garlic or garlic powder
Optional: 1 tsp Dijon mustard
Lettuce leaves (butter lettuce, bibb, romaine, etc.)
Optional toppings: tomato slices, cucumber, shredded carrot, feta, hot sauce, nuts/seeds
Instructions
Prepare chicken: shred or dice cooked chicken; let it cool if needed.
Mash avocado: In a bowl, mash avocado (leave some texture) with citrus juice.
Build dressing: Add Greek yogurt or mayo to avocado and stir to combine.
Add flavor & mix: Fold chicken into avocado mixture. Add onion, celery, herbs, optional mustard/garlic. Mix gently.
Season: Taste and season with salt & pepper. If too thick, loosen with a bit more yogurt or citrus or water.
Prep lettuce: Wash and dry lettuce leaves, remove thick ribs if needed.
Assemble wraps: Spoon chicken‑avocado salad into lettuce leaves, add toppings as desired, and wrap or fold.
Serve immediately (or assemble just before serving).
Storage
Store leftover chicken salad in airtight container up to ~1–2 days.
Keep lettuce separate until ready to serve to prevent wilting.
Avoid freezing (avocado changes texture).
If you like, I can convert this into a 2000-word printable PDF, or scale it for 8 servings or 2 servings, or create a gluten-free / dairy-free / vegan adaptation. Which version would you like me to prepare next?
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