Avocado Chicken Salad Lettuce Wraps – Healthy & Mayo-Free!

These refreshing avocado chicken salad lettuce wraps are a perfect healthy lunch idea, packed with flavor and made without mayo.

If you’re looking for a light, satisfying meal that comes together quickly, you’ve found your new go-to. This recipe is designed for busy weeknights, meal prep, or whenever you crave something fresh and delicious without the fuss.

Say goodbye to heavy, mayo-laden chicken salads and hello to a vibrant, creamy alternative thanks to the magic of ripe avocados. These wraps are not only incredibly tasty but also naturally low-carb and gluten-free, making them a fantastic option for a wide range of dietary preferences. Get ready to discover the simple steps to creating this family-friendly favorite.

Avocado Chicken Salad Lettuce Wraps (No Mayo)

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• Total Time: 15 minutes
• Yield: 4 servings 1x

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Description

These refreshing avocado chicken salad lettuce wraps are a perfect healthy lunch idea, packed with flavor and made without mayo. If you’re looking for a light, satisfying meal that comes together quickly, you’ve found your new go-to. This recipe is designed for busy weeknights, meal prep, or whenever you crave something fresh and delicious without the fuss. Say goodbye to heavy, mayo-laden chicken salads and hello to a vibrant, creamy alternative thanks to the magic of ripe avocados. These wraps are not only incredibly tasty but also naturally low-carb and gluten-free, making them a fantastic option for a wide range of dietary preferences. Get ready to discover the simple steps to creating this family-friendly favorite.

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Ingredients

Scale 1x2x3x

2 cups cooked chicken, shredded or diced

2 ripe avocados, pitted and scooped

1/4 cup red onion, finely diced

1/4 cup fresh cilantro, chopped

1 tablespoon lime juice

1/2 teaspoon salt

1/4 teaspoon black pepper

1 head butter lettuce or romaine lettuce, leaves separated

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Instructions

1. Prepare the Chicken: If you haven’t already, ensure your chicken is cooked and cooled. Shred or dice the chicken into bite-sized pieces and place it in a medium mixing bowl. Aim for uniform pieces so every bite has a good mix of ingredients.

2. Mash the Avocado: Halve the ripe avocados, remove the pits, and scoop the flesh into the bowl with the chicken. Using a fork or a potato masher, gently mash the avocado until it’s creamy but still has some small chunks for texture.

3. Add Flavorful Ingredients: To the bowl, add the finely diced red onion, chopped fresh cilantro, and fresh lime juice. The lime juice is key for both flavor and keeping the avocado vibrant green.

4. Season the Salad: Sprinkle in the salt and black pepper. Start with the recommended amounts, then taste and adjust as needed. You might want a little more salt or a dash of chili powder for a kick.

5. Combine Everything Thoroughly: Gently fold all the ingredients together until the chicken is well coated with the creamy avocado mixture and everything is evenly distributed. Be careful not to overmix, which can make the chicken tough.

6. Prepare the Lettuce Wraps: Wash and thoroughly dry your lettuce leaves. Butter lettuce or romaine hearts work best as they are sturdy enough to hold the filling but still flexible. Arrange the leaves on a platter.

7. Assemble and Serve: Spoon a generous amount of the avocado chicken salad into the center of each lettuce leaf. Serve immediately for the best texture and flavor.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: main dish
• Method: no cook
• Cuisine: american

Nutrition

• Serving Size: 1 wrap

Keywords: chicken salad, avocado, lettuce wraps, healthy, no mayo, low carb, gluten free, quick, lunch, meal prep

What You’ll Love About This Quick And Easy Recipe

This avocado chicken salad lettuce wrap recipe is a true winner for so many reasons. First, it’s incredibly quick to prepare, making it ideal for those hectic weekdays when you need a nutritious meal on the table fast. It’s perfect for a light lunch, a healthy snack, or even a casual dinner. Families will appreciate how customizable it is; you can easily adjust the seasonings or add extra veggies to suit everyone’s preferences. It’s also a fantastic way to use up leftover cooked chicken, transforming it into something completely new and exciting. The absence of mayonnaise means it feels lighter and fresher, while the avocado provides a wonderful creaminess and a boost of healthy fats. It’s naturally low in carbs and gluten-free, fitting seamlessly into many healthy eating plans without sacrificing flavor.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients for this recipe is straightforward, and most items are likely already in your pantry or easily found at any grocery store. The beauty of this dish lies in its simplicity and the fresh, wholesome components.

INGREDIENTS:

• 2 cups cooked chicken, shredded or diced
• 2 ripe avocados, pitted and scooped
• 1/4 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon lime juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 head butter lettuce or romaine lettuce, leaves separated

For the cooked chicken, you can use a rotisserie chicken for ultimate convenience, or simply boil or bake chicken breasts until cooked through, then shred or dice them. If you prefer, canned chicken can also work in a pinch, just be sure to drain it well. When selecting avocados, look for ones that yield slightly to gentle pressure; these will be perfectly ripe and creamy. Fresh lime juice is essential for brightness and to help prevent the avocado from browning, but bottled lime juice can be used if fresh isn’t available. Feel free to adjust the amount of red onion and cilantro to your taste; some prefer more, some less.

Time Needed From Start To Finish

This recipe is designed for speed and efficiency, making it perfect for busy schedules.

• Prep Time: 15 minutes
• Cook Time: 0 minutes (assuming pre-cooked chicken)
• Total Time: 15 minutes

The total time can be slightly longer if you need to cook the chicken from scratch, but if you’re using leftover chicken or a store-bought rotisserie chicken, you’ll be enjoying these wraps in no time at all.

How To Make It Step By Step With Visual Cues

Creating these flavorful avocado chicken salad lettuce wraps is incredibly simple. Follow these steps for a perfect result every time.

1. Prepare the Chicken: If you haven’t already, ensure your chicken is cooked and cooled. Shred or dice the chicken into bite-sized pieces and place it in a medium mixing bowl. Aim for uniform pieces so every bite has a good mix of ingredients.
2. Mash the Avocado: Halve the ripe avocados, remove the pits, and scoop the flesh into the bowl with the chicken. Using a fork or a potato masher, gently mash the avocado until it’s creamy but still has some small chunks for texture.
3. Add Flavorful Ingredients: To the bowl, add the finely diced red onion, chopped fresh cilantro, and fresh lime juice. The lime juice is key for both flavor and keeping the avocado vibrant green.
4. Season the Salad: Sprinkle in the salt and black pepper. Start with the recommended amounts, then taste and adjust as needed. You might want a little more salt or a dash of chili powder for a kick.
5. Combine Everything Thoroughly: Gently fold all the ingredients together until the chicken is well coated with the creamy avocado mixture and everything is evenly distributed. Be careful not to overmix, which can make the chicken tough.
6. Prepare the Lettuce Wraps: Wash and thoroughly dry your lettuce leaves. Butter lettuce or romaine hearts work best as they are sturdy enough to hold the filling but still flexible. Arrange the leaves on a platter.
7. Assemble and Serve: Spoon a generous amount of the avocado chicken salad into the center of each lettuce leaf. Serve immediately for the best texture and flavor.

Easy Variations And Serving Ideas That Fit Real Life

This avocado chicken salad is wonderfully versatile and can be adapted to suit different tastes and occasions. For a kid-friendly twist, you can chop the chicken and avocado very finely, almost into a paste, and serve it with mini bell pepper slices or cucumber rounds instead of lettuce wraps, or even as a dip with whole-grain crackers.

If you want to add more vegetables, finely diced celery, bell peppers (any color), or shredded carrots would be excellent additions for extra crunch and nutrients. For a bit of heat, a pinch of red pepper flakes or a dash of hot sauce stirred into the salad works wonders. You could also add a spoonful of Greek yogurt or a tiny bit of olive oil if you prefer a slightly looser consistency, though the avocado usually provides plenty of creaminess.

Beyond lettuce wraps, this chicken salad makes a fantastic sandwich filling on whole-wheat bread, a topping for rice cakes, or a delicious scoop for a green salad. It’s also great for meal prep; simply store the chicken salad and lettuce leaves separately and assemble just before eating. For a party or buffet, arrange the lettuce cups and a bowl of the chicken salad separately, allowing guests to build their own wraps. Optional toppings like toasted pumpkin seeds, chopped nuts, or a sprinkle of everything bagel seasoning can add extra texture and flavor.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have small pitfalls. Being aware of these can help ensure your avocado chicken salad turns out perfectly every time.

One common mistake is using under-ripe avocados. If your avocados are hard, they won’t mash well and won’t provide the creamy texture needed for the salad. Always choose avocados that yield slightly when gently squeezed. If yours are a bit firm, let them ripen on the counter for a day or two.

Another slip-up is over-mixing the chicken salad. While you want everything well combined, aggressive mixing can break down the chicken too much and make the texture less appealing. Fold the ingredients gently until just combined.

Not drying the lettuce leaves thoroughly can also be an issue. Excess water on the lettuce will dilute the flavor of your chicken salad and make the wraps soggy. Use a salad spinner or paper towels to ensure the leaves are completely dry before filling.

Finally, forgetting the lime juice is a common oversight. Beyond its bright flavor, lime juice helps to prevent the avocado from oxidizing and turning brown. Don’t skip it, or your salad might not look as appealing after a short while.

How To Store It And Make It Ahead Without Ruining Texture

Storing this avocado chicken salad properly is key to maintaining its freshness and vibrant color. The best way to store the prepared chicken salad is in an airtight container in the refrigerator. To further prevent the avocado from browning, you can place a piece of plastic wrap directly on the surface of the salad before sealing the container, ensuring no air touches the avocado. It will stay fresh for 1-2 days. After that, the avocado may start to brown, though it will still be safe to eat.

For making it ahead, you have a couple of options. You can prepare the chicken and chop all the other ingredients (red onion, cilantro) in advance and store them separately. When you’re ready to eat, simply mash the fresh avocado, combine everything, and assemble. This method ensures the freshest possible avocado flavor and color. Alternatively, you can make the entire chicken salad up to a day in advance, following the storage tips above. Just be prepared for the avocado to darken slightly, which is a natural process. Do not freeze this chicken salad, as the avocado will become watery and mushy upon thawing, ruining the texture. Store the lettuce leaves separately and wash them just before serving for the best crispness.

Questions People Always Ask Before Making This Recipe

Can I use frozen chicken for this recipe? Yes, you can use frozen cooked chicken. Just make sure it’s fully thawed and shredded or diced before mixing.

What if I don’t have fresh cilantro? If fresh cilantro isn’t available, you can omit it or use a small amount of dried cilantro, though the fresh herb provides a much brighter flavor. Parsley can also be a good substitute for a different flavor profile.

How do I know if an avocado is ripe? A ripe avocado will yield slightly to gentle pressure when squeezed. The skin might also be a bit darker than an unripe one

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.