Avocado/ Chicken/ Finger Food/ Lunch

Avocado Chicken Roll Ups

February 20, 2020 by Chris Collins

These Avocado Chicken Roll Ups are the perfect quick and easy lunch or snack! With Feta, Sun Dried Tomatoes and Red Onion, Tortilla Pinwheels have never tasted so good!

closeup shot of chicken avocado roll up with more blurred in the background

The BEST Tortilla Roll Ups

There’s a million and one different pinwheel/roll up fillings out there, but I promise this one is the most delicious (if I do say so myself 😋). Chicken and avocado is already a match made in heaven, but when you add a few more goodies in there and stuff in a wrap, you’re just asking for a food coma. Here’s what you’ll need:

Avocado Chicken Roll Up Ingredients

  • Tortilla Wraps – 10″ flour tortillas work best.
  • Avocado – Perfectly ripe and seasoned with lemon juice and extra virgin olive oil.
  • Chicken – Cooked & finely shredded.
  • Feta, Sun Dried Tomato & Red Onion – All the goodies that take these roll ups to the next level!

These roll ups are perfect for an after school snack, an easy dish to add to a platter and great for a quick lunch.

close up shot of tortilla roll up on wooden chopping board

Making Avocado Chicken Roll Ups

The main thing to consider when making tortilla roll ups is to keep your ingredients finely diced/shredded. You don’t want large chunks of chicken or avocado otherwise the wrap won’t roll evenly. With the same token it’s important to evenly distribute your ingredients so each roll up is blessed with the same amount.

When it comes to slicing the roll ups, I generally start from the centre and work my way out. You won’t use the very edges of the roll up, so working from where it’s firmest (the centre) makes more sense.

How thin to slice roll ups?

I tend to go with around 3/4″. You can go larger if you want bigger and less, but I don’t recommend slicing smaller otherwise they’ll be too flimsy to keep shape.

How to make Avocado Chicken Roll Ups (quick summary)

  1. Lay tortilla wrap.
  2. Spread avocado.
  3. Evenly distribute chicken.
  4. Top with feta, onion & sun dried tomato.
  5. Roll up.
  6. Slice from centre out.

How to make avocado chicken roll ups - 6 step by step photos

Can I make roll ups ahead of time?

You can, but in this instance I don’t recommend making them too far in advance. Because they’re quite avocado heavy they will brown quite quickly. In any instance you’ll need to tightly cover or place them in an airtight container in the fridge. The lemon juice in the avocado will carry them through for the best part of a day if sealed correctly, but I don’t recommend any longer.

How to keep tortilla roll ups from getting soggy?

In general, you want to avoid water-heavy ingredients. It’s for this very reason I don’t recommend subbing sun dried tomatoes with regular tomatoes and certainly don’t add any sort of dressing.

If you liked the sound of these chicken avocado roll ups then definitely check out my chicken avocado pasta! Also check out these beauties if you’ve got a sec:

Delicious & Easy Chicken Wraps

Alrightly, let’s tuck into the full recipe shall we?!

overhead shot of avocado chicken roll ups on wooden board

How to make Avocado Chicken Rolls Ups (Full Recipe & Video)

closeup shot of chicken avocado pinwheel with more blurred in the background

Avocado Chicken Roll Ups

These Avocado Chicken Roll Ups are the perfect quick and easy lunch or snack! With Feta, Sun Dried Tomatoes and Red Onion, Tortilla Pinwheels have never tasted so good!
5 from 4 votes
Print Pin Rate
Course: Lunch / Snack
Cuisine: finger food
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings (click & slide): 16 roll ups
Calories: 106kcal
Cost per serving: 50p / 50c

Equipment:

  • Sharp Knife & Chopping Board
  • Bread Knife
  • Medium Bowl & Fork

Ingredients (check list):

  • 2x 10" Tortilla Wraps
  • 2 packed cups (~300g) Cooked/Leftover Chicken, shredded
  • 2 medium Perfectly Ripe Avocados, peeled, pitted and diced
  • 1/2 cup / 60g Crumbled Feta
  • 8-10 Sun Dried Tomatoes, very finely diced
  • 1/2 small Red Onion, very finely diced
  • 1/2 Lemon, juice only (to taste)
  • Extra Virgin Olive Oil, as needed
  • Salt & Black Pepper, to taste

Instructions:

  • In a medium bowl, mash avocado with a squeeze of lemon juice, a drizzle of extra virgin olive oil and a hefty pinch of salt and pepper. Once smooth, place to one side.
  • Lay out your tortilla wraps and evenly spread the avocado. Top with chicken, then feta, sun dried tomatoes and red onion. Finish with an extra pinch of seasoning.
  • Roll up the tortilla and place seam side down. Use a bread knife to gently slice each wrap into 8 (roughly 3/4" slices). The very ends won't have enough filling to keep shape, so just eat them separately.

Quick 1 min demo!

Notes:

a) Chicken - Ensure you shred your chicken quite finely. If it's too chunky the wraps won't roll properly.
b) Avocado - This is one of the main ingredients in the wrap so ensure you season it well. Also, make sure you mash it until it's fairly smooth. Just like the chicken, too many lumps and it won't roll properly.
c) Can I make these ahead of time? - Usually pinwheels are great to make ahead of time, but since these are stuffed with avocado they don't last too long in the fridge. The lemon juice will carry them through for the best part of a day (if sealed airtight), but any longer and they start to brown.
d) Calories - Per roll up using 1 tbsp lemon juice, 2 tsp extra virgin olive oil and 9 sun dried tomatoes (slight overestimate as the very ends aren't used)

Nutrition:

Nutrition Facts
Avocado Chicken Roll Ups
Amount Per Serving
Calories 106 Calories from Fat 59
% Daily Value*
Fat 6.59g10%
Saturated Fat 1.579g8%
Polyunsaturated Fat 0.886g
Monounsaturated Fat 3.662g
Cholesterol 16mg5%
Sodium 94mg4%
Potassium 216mg6%
Carbohydrates 6.24g2%
Fiber 2g8%
Sugar 1.07g1%
Protein 6.07g12%
Vitamin A 70IU1%
Vitamin C 3.7mg4%
Calcium 33mg3%
Iron 0.68mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition is based on the absence of salt unless stated as a measurement in the ingredients. Cost is worked out based on ingredients bought from UK supermarkets, then divided by the number of servings. In both instances these values are just for guidance. Please check out my FAQ Page for more info.
Tried this recipe?Show me how you got on by tagging @dontgobaconmyheart_ on IG and #dontgobaconmyheart!

If you loved these Avocado Chicken Roll Ups then be sure to pin it for later! Already made them or got a question? Give me a shout in the comments below and pick up your free ecookbook along the way!

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9 Comments

  • Reply
    Cyndy
    February 21, 2020 at 2:23 am

    5 stars
    Oh my gosh, these are delicious. All my favorite things are in this wrap – feta, avo, chicken! Thanks for the inspiration.

  • Reply
    Jen
    February 21, 2020 at 2:03 am

    5 stars
    So easy to make and yet so comforting. Perfect weekend lunch.

    • Reply
      Chris Collins
      February 21, 2020 at 6:29 pm

      So perfect for lunch! Thanks, Jen ๐Ÿ™‚

  • Reply
    Sharon
    February 21, 2020 at 1:51 am

    5 stars
    This looks like my kind of lunch. Lots of good stuff in this and easy to make too.

  • Reply
    Tristin Rieken
    February 21, 2020 at 1:26 am

    5 stars
    Oh WOW. I have never, ever ever like roll ups. Avoided them at parties my entire life even though I am not picky at all and love to eat basically everything. But the flavor in these modern roll ups is perfect and am now a total believer.

    • Reply
      Chris Collins
      February 21, 2020 at 6:29 pm

      Woo hoo! That’s awesome to hear ๐Ÿ™‚

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