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Protein-packed chicken and avocado wrap

An everyday dish for 2, ready in 20 minutes, around $2.24 a serving. People actually plan it with Popotam, and it's in season in October.

20mintotal
≈ $2.24a serving
573kcalper serving
36gof protein
In season in October
Let's cook
Protein-packed chicken and avocado wrap, a serving idea
AI-generated image · Serving idea

Step-by-step recipe

check things off as you go

  1. Slice the onion and dice the tomato

    Peel the red onion and cut it into thin slices. Wash the tomato, remove the stem and dice it.

  2. Cook the chicken

    Cut the chicken breasts into 2 cm cubes. Heat the olive oil over medium heat in the skillet. Add the chicken and season lightly with salt and pepper. Sauté for 6 to 7 min, stirring, until it's white all the way through.

  3. Mix the filling

    In a bowl, mash half the cream cheese with a fork. Add the other half in chunks. Squeeze the lemon to get 1 tsp of juice. Stir in the diced tomato and onion.

    Tip · If you want a softer wrap, spread the cream cheese right on the tortilla before filling it.

  4. Prep the avocado

    Cut the avocado in half, remove the pit and scoop the flesh out of the skin with a spoon. Roughly mash half the avocado with a fork with a little lemon juice so it doesn't turn brown.

    Tip · To keep the avocado from browning, drizzle it with lemon juice as soon as it's cut.

  5. Build the wraps

    Spread the tomato, onion and cheese mix over the two tortillas. Add the cooked chicken and mashed avocado. Roll the tortillas up tightly, starting from the bottom.

  6. Toast them quickly

    Heat a skillet over medium heat with no fat. Set the wraps in fold side down and toast them for 1 min per side to crisp them up a little.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 573 kcal. 20% comes from carbs, 25% from protein and 51% from fat.

28 gCarbs
36 gProtein
32 gFat
Per serving (the dish for 2, divided by 2)
Energy573 kcal
Protein36.1 g
Carbs28.3 g
of which sugars7.4 g
Fat32.2 g
of which saturated fat10.2 g
Fiber5.8 g
Salt1.1 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $2.24 a serving, adding up the average prices of the ingredients you need to buy.

≈ $4.48for 2 people
≈ $2.24a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

Eat it fresh. Avocado turns brown within hours once cut. Save it for the day you eat it, it'll look way more appetizing!

D-Daymake it the day you eat it
Noit would lose all its appeal

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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