Grilled Chicken and Avocado Ranch Wrap
A satisfying, quick-to-assemble wrap featuring warm grilled chicken and a creamy avocado-ranch spread. Perfect for a busy weeknight when you need comforting flavors and balanced nutrition.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
If you have leftover chicken, you can easily double the batch and store the cooked strips in the fridge for up to 3 days to make quick lunches.
Do these three things first
- 1Prep cup romaine lettuce (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat a skillet or grill pan over…
- 01
Heat a skillet or grill pan over…
Heat a skillet or grill pan over medium-high heat with a light drizzle of olive oil.
Tap card to mark done - 02
Season the chicken breast evenly with salt
Season the chicken breast evenly with salt, black pepper, and a pinch of garlic powder or paprika if you have it on hand.
Tap card to mark done - 03
Cook the chicken for 6 to 8…
Cook the chicken for 6 to 8 minutes per side, or until golden brown and fully cooked through to an internal temperature of 165°F. Remove from the pan, let it rest for 5 minutes, and slice into strips.
Look for: golden brown and fully cooked through to an internal temperature of 165°F
Tap card to mark done - 04
Scoop the avocado into a small bowl…
While the chicken rests, scoop the avocado into a small bowl and mash it lightly with a fork. Stir in the ranch dressing to create a rich, creamy sauce.
Tap card to mark done - 05
Lay the whole wheat tortillas flat
Lay the whole wheat tortillas flat. Spread the avocado-ranch mixture evenly over the center of each tortilla.
Tap card to mark done - 06
Top with the chopped romaine lettuce and…
Top with the chopped romaine lettuce and the sliced grilled chicken. Fold the sides inward and roll tightly like a burrito to serve.
Ready when: everything is assembled and ready to enjoy
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