Golden Turmeric Chicken & Avocado Wraps: A Protein-Packed Meal Prep Solution

Turmeric Chicken & Avocado Wraps in 30 minutes

These vibrant golden turmeric chicken wraps combine anti-inflammatory spices with creamy avocado for a nutritious, portable meal that’s perfect for lunch on the go or a quick dinner.

Why You’ll Love These Wraps

These turmeric chicken wraps aren’t just gorgeous to look at—they’re packed with nutrition and flavor. The golden-hued chicken gets its vibrant color from turmeric, a powerful anti-inflammatory spice that adds subtle warmth without overwhelming heat. Paired with creamy avocado, crisp vegetables, and a zesty yogurt sauce, these wraps deliver a perfect balance of protein, healthy fats, and complex carbohydrates.

What makes these wraps special:

• Meal prep friendly: Make the chicken ahead and assemble wraps throughout the week
• Customizable: Add your favorite veggies or swap the protein
• Nutritionally balanced: Protein, healthy fats, and complex carbs in one portable meal
• Anti-inflammatory ingredients: Turmeric and ginger provide potential health benefits

Ingredients of Turmeric Chicken & Avocado Wraps

For the Turmeric Chicken:

• 1 pound boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground ginger
• 2 garlic cloves, minced
• 1 tablespoon fresh lemon juice
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

For the Yogurt Sauce:

• ½ cup Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon fresh cilantro, chopped
• ¼ teaspoon ground turmeric
• Salt and pepper to taste

For Assembly:

• 4 large whole grain or spinach wraps
• 2 ripe avocados, sliced
• 1 cup mixed greens
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• Fresh cilantro for garnish

Instructions of Turmeric Chicken & Avocado Wraps

Prepare the Turmeric Chicken:

1. In a medium bowl, mix olive oil, turmeric, cumin, coriander, ginger, garlic, lemon juice, salt, and pepper.
2. Add chicken breasts and coat thoroughly. Cover and marinate for at least 30 minutes (or up to overnight in the refrigerator).
3. Heat a grill pan or skillet over medium-high heat. Cook chicken for 5-7 minutes per side until cooked through and internal temperature reaches 165°F (74°C).
4. Let chicken rest for 5 minutes, then slice into strips.

Make the Yogurt Sauce:

1. In a small bowl, combine Greek yogurt, lemon juice, cilantro, turmeric, salt, and pepper.
2. Stir until well combined and set aside.

Assemble the Wraps:

1. Warm wraps slightly to make them more pliable.
2. Spread a generous tablespoon of yogurt sauce on each wrap.
3. Layer with mixed greens, sliced turmeric chicken, avocado slices, cherry tomatoes, and red onion.
4. Sprinkle with fresh cilantro.
5. Fold in sides and roll tightly to form a wrap.
6. Cut in half diagonally before serving.

Meal Prep Tips

These wraps are perfect for meal prepping. Here’s how to keep everything fresh:

1. Prepare components separately: Cook the chicken and make the sauce up to 3 days in advance.
2. Prevent avocado browning: Toss sliced avocado with a bit of lemon juice if preparing ahead.
3. Assemble just before eating: For the freshest texture, assemble wraps the morning of or right before eating.
4. Storage solution: If making wraps ahead, wrap tightly in parchment paper, then aluminum foil to keep fresh.

Nutritional Benefits

These wraps aren’t just delicious—they’re nutritional powerhouses:

• Turmeric: Contains curcumin, known for its anti-inflammatory properties
• Avocado: Provides heart-healthy monounsaturated fats and fiber
• Greek yogurt: Offers protein and probiotics for gut health
• Whole grain wraps: Deliver complex carbohydrates and additional fiber

Variations

Make these wraps your own with these simple substitutions:

• Protein options: Swap chicken for chickpeas, tofu, or shrimp
• Veggie variations: Add cucumber, grated carrots, or roasted bell peppers
• Wrap alternatives: Use lettuce leaves for a low-carbs option or corn tortillas for a gluten-free choice
• Spice adjustments: Add cayenne pepper for heat or swap cilantro for mint

FAQs

Can I make these wraps vegetarian? Absolutely! Replace the chicken with 1½ cups chickpeas or 12 ounces extra-firm tofu, marinated and cooked with the same spice blend.

How long do these wraps stay fresh? Fully assembled wraps are best eaten within 4-6 hours. For meal prep, store components separately and assemble just before eating.

Can I freeze these wraps? The cooked turmeric chicken freezes well for up to 3 months, but assembled wraps with avocado don’t freeze well.

Is there a dairy-free option for the sauce? Yes! Substitute the Greek yogurt with dairy-free yogurt or use mashed avocado with lemon juice and spices.

---

Turmeric Chicken & Avocado Wraps

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes (plus marinating time) | Serves: 4