Golden Glow Wraps: Turmeric Chicken & Creamy Avocado Delight
These Turmeric Chicken and Avocado Wraps are a delicious and healthy lunch option that helps combat inflammation. The vibrant golden hue of turmeric not only enhances the flavor but also provides potent anti-inflammatory benefits with every bite. Chickpeas add a satisfying touch, offering a rich source of fiber and plant-based protein to keep you full and energized.
While we adore this chicken salad wrapped in a whole-wheat tortilla, feel free to enjoy it your way! It’s equally delightful served over a fresh bed of greens with sliced avocado on the side or scooped onto whole-grain crackers for a quick midday snack. To make these wraps a staple in your meal rotation, check out our expert tips and tricks below. With a few simple tweaks, you’ll have a flavorful, nutritious dish you’ll crave again and again!
Here are the essential tips we discovered while perfecting this recipe in our Test Kitchen, ensuring it’s not only delicious and nutritious but also easy to prepare!
- Chicken Choices : Both chicken breast and thigh work wonderfully in this recipe. You can cook the chicken yourself or opt for a rotisserie chicken for convenience. However, keep in mind that rotisserie chickens can be high in sodium. To maintain a healthier profile, remove the skin to reduce saturated fat.
- Avocado Freshness : If you’re preparing the salad in advance, avoid cutting the avocado until just before assembling the wraps. This prevents oxidation, which can cause the avocado to turn brown and affect its appearance and texture.
- Herb Substitutions : Not a fan of cilantro? No problem! You can substitute it with chopped parsley or chives for a similar fresh flavor without the soapy taste some people associate with cilantro.
- Toasting Nuts : For enhanced flavor, toast your nuts before adding them to the recipe. Simply place them in a small dry skillet over low heat, stirring constantly until they become fragrant, which should take about 2 to 4 minutes.
By following these simple guidelines, you’ll ensure your Turmeric Chicken and Avocado Wraps are as tasty and healthy as possible!
Nutrition Highlights
Chicken is a fantastic source of complete protein, providing all nine essential amino acids that our bodies require for building muscle, bone, and antibodies, among other vital functions. Additionally, its lean profile and low saturated fat content make it an excellent choice for supporting heart health.
Avocados are not only creamy and delicious but also surprisingly rich in fiber. This dietary fiber promotes the production of short-chain fatty acids in the gut, which help combat inflammation and nourish the digestive system, contributing to improved overall gut health.
Walnuts stand out as one of the few foods that offer plant-based omega-3 fatty acids, which are crucial for brain health. These essential fats have been associated with enhanced memory and may play a role in reducing inflammation, potentially lowering the risk of cognitive decline over time.
Turmeric, renowned for its vibrant golden color that defines curry powder, is also a powerhouse of curcumin, a potent anti-inflammatory compound. Curcumin has been linked to numerous health benefits, including a reduced risk of Alzheimer’s disease, as well as alleviating symptoms of depression and arthritis. By incorporating turmeric into your diet, you’re adding both flavor and functional nutrition to your meals.
Ingredients
- ½ cup mayonnaise
- ⅓ cup whole-milk plain strained (Greek-style) yogurt
- 2 teaspoons Dijon mustard
- ¾ teaspoon ground cinnamon
- ¾ teaspoon ground cumin
- ¾ teaspoon ground turmeric
- ½ teaspoon salt
- 1 cup shredded cooked chicken
- 1 cup canned no-salt-added chickpeas, rinsed and drained
- ½ cup chopped walnuts, toasted
- ⅓ cup finely chopped raisins
- 3 tablespoons finely chopped shallots
- 2 tablespoons finely chopped fresh cilantro
- 1 large avocado
- 4 (9-inch) whole-wheat tortillas
- 2 cups spring mix salad greens, divided
This simple yet flavorful list of ingredients comes together to create a delicious and nutritious wrap packed with anti-inflammatory benefits, protein, and fiber. From the creamy turmeric-infused dressing to the crunchy walnuts and juicy avocado, every bite is a satisfying blend of textures and tastes. Whether enjoyed as a lunchtime favorite or a quick snack, these wraps are sure to please!
Directions
In a large bowl, whisk together ½ cup mayonnaise , ⅓ cup yogurt , 2 teaspoons Dijon mustard , ¾ teaspoon ground cinnamon , ¾ teaspoon ground cumin , ¾ teaspoon ground turmeric , and ½ teaspoon salt until well combined. This will form the base of your flavorful dressing.
Next, add 1 cup shredded cooked chicken , 1 cup rinsed and drained chickpeas , ½ cup toasted walnuts , ⅓ cup chopped raisins , 3 tablespoons finely chopped shallots , and 2 tablespoons chopped fresh cilantro to the bowl. Gently stir everything together until all the ingredients are evenly coated and fully combined.
This vibrant and nutritious chicken salad mixture is now ready to be assembled into wraps or enjoyed in your favorite way!
When ready to serve , thinly slice the avocado. Place 1 whole-wheat tortilla on a flat surface and top it with ½ cup of spring mix and one-quarter of the sliced avocado . Spoon approximately ½ cup of the chicken mixture over the greens and avocado.
Fold the bottom edge of the tortilla over the filling, then roll it up like a burrito, tucking in the sides as you go to secure the ingredients inside. Repeat this process with the remaining tortillas, spring mix, avocado slices, and chicken mixture. Once all the wraps are assembled, slice each one in half crosswise for easier serving and enjoyment.
