Meal Prep Chicken Avocado Wraps

Ingredients

• 1 piece Egg (large, room temperature)
• 15 ml White Vinegar (distilled)
• 10 g American Mustard (yellow mustard)
• 100 g Neutral Oil (canola or vegetable oil)
• 50 g Sour Cream (full‑fat)
• 125 ml Buttermilk (low‑fat)
• 2.5 g Garlic Powder (ground)
• 2.5 g Onion Powder (ground)
• 1 g Dried Dill (dried)
• 1 g Dried Parsley (dried)
• 2 g Dried Chives (dried)
• to taste pinch Sea Salt Flakes (for seasoning)
• to taste pinch Cracked Black Pepper (freshly cracked)
• 600 g Boneless Skinless Chicken Thighs (cut into bite‑size pieces after cooking)
• 4 g Onion Powder (for chicken seasoning)
• 4 g Garlic Powder (for chicken seasoning)
• 4 g Smoked Paprika (adds smoky flavor)
• 0.5 g Red Chili Powder (optional heat)
• 1 tsp Olive Oil (extra virgin, for baking tray)
• 100 g Mozzarella Cheese (grated; can freeze for easier grating)
• 1 piece Avocado (medium, peeled and diced)
• 7.5 g Flat‑Leaf Parsley (roughly chopped)
• 30 g Pickled Onions (optional; store‑bought or homemade)
• 5 piece Burrito Tortilla Wraps (large flour tortillas, soft)
• 1 tsp Olive Oil (for pan when toasting)

Instructions

1. Prepare Ranch Base

   Add the egg, white vinegar, mustard and neutral oil to a tall jar. Blend with the immersion blender until the mixture thickens into a smooth mayonnaise base.

   Time: PT5M

2. Finish Ranch Sauce

   Transfer the base to a mixing bowl (or keep in the jar). Stir in sour cream, buttermilk, garlic powder, onion powder, dried dill, dried parsley, dried chives, and season with sea‑salt flakes and cracked black pepper. Blend or whisk until completely smooth.

   Time: PT3M

3. Store Ranch Sauce

   Spoon the finished ranch sauce into a clean jar or squeeze bottle, seal tightly and refrigerate. It will keep up to one week.

   Time: PT1M

4. Marinate Chicken

   In a large bowl combine the chicken thigh pieces, onion powder, garlic powder, smoked paprika, red chili powder, and half of the ranch sauce (about 125 ml). Season with additional sea‑salt flakes and cracked black pepper, then toss until every piece is evenly coated.

   Time: PT5M

5. Prepare Baking Tray

   Line a baking tray with parchment paper. Spread the marinated chicken in a single layer, drizzle 1 tsp olive oil over the top and toss lightly to coat.

   Time: PT2M

6. Bake Chicken

   Preheat the oven to 190°C (375°F). Bake the chicken for 16 minutes, or until the internal temperature reaches 74°C (165°F) and the edges are lightly browned.

   Time: PT16M

   Temperature: 190°C

7. Rest Chicken

   Remove the tray from the oven and let the chicken rest for 10 minutes. This redistributes the juices and makes the meat extra‑tender.

   Time: PT10M

8. Prepare Fillings

   While the chicken rests, grate the mozzarella, dice the avocado, roughly chop the flat‑leaf parsley and set aside the pickled onions.

   Time: PT5M

9. Assemble Wraps

   Lay a tortilla flat. Drizzle a thin line of ranch sauce, add a handful of sliced chicken, avocado pieces, mozzarella, pickled onions (if using) and parsley. Season with a pinch of salt and pepper, drizzle a little more ranch sauce, then fold the sides and roll tightly.

   Time: PT5M

10. Toast Wraps (Optional)

    Heat a non‑stick pan over medium heat, add 1 tsp olive oil, and place the wraps seam‑side down. Toast for 2 minutes, flip and repeat three more times until all sides are golden and slightly crisp.

    Time: PT8M

11. Cool and Store

    Allow the wraps to cool a couple of minutes, then wrap each tightly in plastic wrap or place in an airtight container. Refrigerate up to 4 days or freeze for up to 3 months.

    Time: PT2M

Nutrition Facts

Calories

560

Protein

33 g

Carbohydrates

30 g

Fat

26 g

Fiber

4 g

Ingredient Substitutions

• Instead of Egg: Egg substitute, Aquafaba
• Instead of White Vinegar: Apple cider vinegar
• Instead of American Mustard: Dijon mustard
• Instead of Neutral Oil: Sunflower oil, Vegetable oil
• Instead of Sour Cream: Greek yogurt, Crème fraîche
• Instead of Buttermilk: Milk + 1 tsp lemon juice
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Onion Powder: Fresh minced onion
• Instead of Dried Dill: Fresh dill
• Instead of Dried Parsley: Fresh parsley
• Instead of Dried Chives: Fresh chives
• Instead of Boneless Skinless Chicken Thighs: Chicken breast
• Instead of Onion Powder: Fresh onion
• Instead of Garlic Powder: Fresh garlic
• Instead of Smoked Paprika: Regular paprika
• Instead of Red Chili Powder: Cayenne pepper
• Instead of Olive Oil: Vegetable oil
• Instead of Mozzarella Cheese: Cheddar, Monterey Jack
• Instead of Avocado: Guacamole
• Instead of Flat‑Leaf Parsley: Cilantro
• Instead of Pickled Onions: Red onion slices
• Instead of Burrito Tortilla Wraps: Tortilla wraps, Lettuce leaves
• Instead of Olive Oil: Vegetable oil

Equipment Needed

• Immersion Blender
• Tall Jar or Container
• Mixing Bowl
• Spatula
• Lined Baking Tray
• Oven
• Non‑Stick Pan
• Knife
• Spoon
• Food Wrapper (Plastic Wrap) (optional)

Critical Steps — Do Not Skip

• Emulsify the ranch base to create a stable mayonnaise
• Blend all ranch ingredients until smooth and creamy
• Coat chicken evenly with ranch sauce and spices
• Bake chicken until fully cooked and juicy
• Wrap the tortillas tightly to prevent leakage

Chef Tips from the Video

• Freeze the mozzarella for 10‑15 minutes before grating; it shaves more cleanly.
• For extra smoky flavor, add a pinch of smoked paprika to the ranch sauce.
• If you like extra crunch, add a handful of toasted pumpkin seeds to the filling.

Troubleshooting

Storage

Refrigerator: Up to 4 days in an airtight container or wrapped tightly

Freezer: Up to 3 months; freeze individually wrapped for easy thawing

Room temperature: Do not store at room temperature for more than 2 hours

Make-Ahead Tips

• Prepare the ranch sauce up to 5 days ahead and store in the fridge.
• Marinate the chicken a few hours before cooking for deeper flavor.
• Grate mozzarella and chop parsley the night before; keep covered in the fridge.
• Wraps can be assembled and frozen raw; toast directly from frozen when ready to eat.

Frequently Asked Questions