KidsHealth
KidsHealth.org


The most-visited site
devoted to children's
health and development


Garden Chicken Wrap

Note: Try carrot or celery sticks on the side!

Prep time: 5–10 minutes

What you need:

  • 4 whole-wheat wraps (8 inches)
  • 2 cups store-bought rotisserie chicken, shredded
  • 1/2 cup shredded carrots
  • 1 avocado, thinly sliced
  • 1 cup baby spinach leaves
  • 1/4 cup of your favorite fat-free/low-fat dressing (about 1 tablespoon per wrap)
Equipment and supplies:
  • Cutting board
  • Sharp knife
  • Measuring cups

What to do:

  1. Place wraps side by side on a flat surface. Divide chicken into four portions (about 1/2 cup each). Place a portion of chicken on each wrap.
  2. Top each wrap with carrots, avocado, and spinach. (Have an adult help with the chopping.)
  3. Drizzle dressing evenly over each wrap.
  4. Roll each wrap up tightly and cut on the diagonal.
  5. Serve immediately or wrap tightly in aluminum foil and refrigerate for lunch the next day.

Nutritional analysis (per serving):

  • 320 calories
  • 22g protein
  • 15g fat
  • 3g sat. fat
  • 30g carbohydrate
  • 5g fiber
  • 65mg cholesterol
  • 370mg sodium
  • 2g sugars

Serves: 4

Serving size: 1 wrap

Note: Nutritional analysis may vary depending on ingredient brands used.

Reviewed by: Mary L. Gavin, MD

Note: All information on KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995- The Nemours Foundation. All rights reserved.

Images provided by The Nemours Foundation, iStock, Getty Images, Corbis, Veer, Science Photo Library, Science Source Images, Shutterstock, and Clipart.com