Keto avocado chicken salad wraps

Keto avocado chicken salad wraps with chicken breast, avocado, celery, red onion and mayo in crisp lettuce leaves – creamy, fresh and low in carbs.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 480 kcal per serving
• Protein: 35 g
• Fat: 34 g
• Carbs: 5 g

Ingredients

• 200 g cooked chicken breast
• 1 ripe avocado
• ¼ red onion
• ½ celery stalk
• 4 large romaine lettuce leaves
• 2 tbsp full-fat mayonnaise (made with olive oil, no seed oils)
• 1 tsp lemon juice
• 1 pinch of garlic powder
• Pepper
• Salt

Method

You’ll need: chopping board · knife · mixing bowl

1. Scoop the avocado out of its skin and mash it in a bowl with a fork. Stir in the mayonnaise and lemon juice until creamy.
2. Shred or chop the chicken breast into small pieces. Finely dice the red onion and celery.
3. Fold the chicken, onion and celery into the avocado cream. Mix well until the salad is evenly bound.
4. Season with salt, pepper and garlic powder. Leave the mixture for a moment so the flavours come together.
5. Wash the romaine lettuce leaves and pat them thoroughly dry. That way the wraps stay crisp and hold the filling better.
6. To serve, spoon the chicken salad into the lettuce leaves and eat them like small wraps or tacos.

Good to know

When things need to be quick, I especially like wraps like these. Creamy, fresh and pleasantly satisfying without feeling heavy.

Swaps

Chicken breast → cooked salmon (more omega-3 fatty acids) Full-fat mayonnaise → mashed avocado or olive oil mayonnaise (more monounsaturated fats, no seed oils) Red onion → spring onion (milder) Celery → finely diced cucumber (juicier, milder flavour)

Allergens

The recipe contains egg (mayonnaise) and celery (celery sticks); onion doesn't suit everyone. During pregnancy, the chicken should be cooked all the way through and the mayonnaise shop-bought (made with pasteurised egg). Contains: egg, celery.

Frequently asked questions

Which fatty acids are in avocado?

Avocado mainly contains monounsaturated fatty acids, especially oleic acid. It also has fibre and smaller amounts of vitamin E and folate.

What does chicken breast provide besides protein?

Chicken breast contains niacin, vitamin B6, phosphorus and selenium, among others. The exact amounts depend a little on where it comes from and how it's cooked.

Does raw red onion always suit a sensitive stomach?

Not necessarily. Red onion contains certain short-chain carbohydrates that can cause discomfort if you have a sensitive gut or IBS.

Does celery offer more than crunch nutritionally?

Yes, celery provides water, a little fibre and smaller amounts of potassium and vitamin K. The amounts per serving are fairly modest, though.

Does lemon juice add more than acidity in a recipe like this?

There's a little vitamin C in it, but only a small amount. In this recipe, the bigger contribution is the flavour.

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