May 7, 2026

Chicken Avocado BLT Wrap

Quick, Fresh, and Blood Sugar Friendly

Looking for an easy summer lunch or light dinner that comes together in minutes? This Chicken Avocado BLT Wrap is a fresh, satisfying option that delivers plenty of flavor while supporting balanced blood sugar. Shared by Wendy DiPhillipo, Clinical Dietitian at Southern New Hampshire Health, this simple recipe from Eating Well magazine combines lean protein, healthy fats, and fiber-rich ingredients for a nourishing seasonal meal.

With shredded chicken, creamy guacamole, crisp spinach, and juicy tomatoes wrapped in a whole-wheat tortilla, this meal is both convenient and filling. Paired with grapes for a naturally sweet side, it is a great choice for busy weekdays, quick lunches, or warm summer evenings when you want something light but satisfying.

Why This Wrap Works for Blood Sugar Management

This recipe includes a thoughtful balance of nutrients that can help support steady energy levels throughout the day.

  • Lean protein from chicken helps promote fullness and may slow digestion.
  • Healthy fats from avocado can help increase satisfaction after meals.
  • Whole-wheat tortilla and vegetables provide fiber, which supports a more gradual blood sugar response.
  • Fresh produce adds vitamins, minerals, and antioxidants without excess added sugar.

Wendy notes that meals combining protein, fiber, and healthy fats can help people feel satisfied longer while avoiding large spikes and drops in blood sugar.

Chicken Avocado BLT Wrap

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1

Ingredients

  • 1 cup guacamole
  • 1 8-inch low-carb whole-wheat tortilla
  • ⅔ cup baby spinach leaves
  • 2 ounces cooked chicken breast, shredded (about ½ cup)
  • 4 cherry tomatoes, halved
  • 1 slice lower-sodium, reduced-fat bacon, cooked and drained
  • ½ cup grapes

Directions

Spread guacamole evenly over the tortilla. Layer with spinach, shredded chicken, tomatoes and bacon. Roll tightly into a wrap and serve with grapes on the side.

Nutrition Facts Per Serving

  • 340 calories
  • 15g fat
  • 33g carbohydrates
  • 28g protein

Easy Ways to Customize

This wrap is flexible and can easily be adjusted based on preferences or what you have on hand.

  • Swap spinach for romaine or mixed greens.
  • Use turkey bacon or omit bacon for a vegetarian version.
  • Add sliced cucumber or bell peppers for extra crunch.
  • Choose a high-fiber tortilla to further support blood sugar balance.

Fresh, simple meals do not need to be complicated to be nutritious. This quick wrap is a great reminder that healthy eating can be both practical and delicious during the busy summer season.

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