Grilled Chicken and Spinach Wrap Recipe
This grilled chicken and spinach wrap is a flavorful, blood pressure-friendly lunch packed with lean protein, leafy greens, and heart-healthy fats.
Wrapped in a whole-grain tortilla and layered with creamy avocado slices, it’s a satisfying and nutritious option for busy days or a healthy midday meal.
Low in sodium and rich in potassium, this wrap supports cardiovascular health while delivering great taste and texture.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes | Approximately 350 calories Grilled chicken (3 oz): ~140 calories Whole-grain tortilla (1): ~120 calories Avocado (¼): ~60 calories Spinach (1 cup): ~7 calories Olive oil (1 tsp, optional): ~40 calories |
Ingredients
- 1 whole-grain tortilla
- 3 oz grilled chicken, sliced
- 1 cup fresh spinach
- ¼ avocado, sliced
- Optional: 1 teaspoon olive oil
- Optional: A pinch of black pepper for seasoning
Instruction
- Grill the chicken until fully cooked and slice into thin strips.
- Warm the whole-grain tortilla in a pan or microwave for flexibility.
- Layer the tortilla with fresh spinach, grilled chicken, and avocado slices.
- Drizzle with olive oil and season with a pinch of black pepper, if desired.
- Roll the tortilla tightly to form a wrap. Serve immediately or slice in half for easy handling.
Photos
Extra tips
Flavor variations
- Add Veggies: Include shredded carrots or bell peppers for added crunch and flavor.
- Herb Boost: Add fresh cilantro or parsley for extra aroma.
- Cheese Option: Sprinkle a small amount of low-sodium feta or mozzarella for a creamy texture.
- Spicy Touch: Add a dash of cayenne or chili flakes for heat.
Storage tips
- Wrap tightly in foil or plastic wrap and store in the refrigerator for up to 24 hours.
- Keep avocado slices fresh by squeezing a bit of lime or lemon juice over them.
- Reheat the wrap in a pan for a warm, crispy texture before serving.
Nutritional insight
- Grilled chicken is a lean source of protein, supporting muscle health and satiety.
- Spinach is rich in potassium and magnesium, essential minerals for maintaining healthy blood pressure.
- Avocado adds heart-healthy monounsaturated fats and additional potassium to the meal.
- Whole-grain tortillas provide fiber, helping to stabilize blood sugar and support cardiovascular wellness.
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