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California Wrap – Bacon, Chicken, and Avocado

So the other day we went out to Nudy’s for a late breakfast. Realizing it was actually noon, we ordered a reuben and a California wrap and planned to split. The wrap was placed in front of me and before I knew it my elbows were rising to the sides in defensive positioning as I hunkered over my sandwich with no plans to share.

Even as the avocado ranch dressing dripped down my wrists my only thought was how to eat the wrap before my husband was ready to swap plates. Pure yum-induced madness. As I was noshing I considered the components of the wrap and realized it’d be pretty simple to recreate. At home I eagerly stocked up on the ingredients I didn’t have and waited with baited breath for my avocados to ripen.

While the wrap was a bit out of my typical calorie comfort zone, I knew how to change it to lighten the load whilst keeping the flavor. The two calorie bombs in the original sandwich were the wrap itself (spinach, wheat or sun dried tomato doesn’t make it any fewer calories) – a typical large tortilla is about 250 calories. Second is the ranch sauce, typically 140 calories per two tablespoons serving. The wrap I ate at Nudy’s could have been upwards of 800 calories (not to mention the chips that mysteriously vanished from my plate). My version uses Bolthouse Farms ranch (40 calories per two tablespoons) and a 90 calorie wrap (see brands below). For less than half the calories I recreated the delish Nudy’s memory.

If you make a chicken dinner one weeknight, throw an extra breast into the pan. This wrap will be the perfect quick, easy dinner for the next night that is beautifully nutritious, homemade, and joy inducing. Just double or triple the amounts if planning to serve to your fam or friends.

California Wrap – Bacon, Chicken and Avocado

Makes 1

1/2 an avocado, mashed

2 tbsp. light ranch dressing (Bolthouse Farm)

salt and pepper

1/3 c. cooked chopped chicken breast

1 slice turkey bacon, cooked and crumbled

1 small plum tomato, chopped

1/2 c. chopped lettuce

1/4 c. red onion, sliced or diced

1 large, light whole wheat wrap (Joseph’s, La Tortilla Factory, or Fiber 1)

1. Mash avocado on a plate and mix with dressing until completely blended. Sprinkle mixture with salt and pepper (about 1/8 tsp. each) and mix to combine.


2. Spread half the ranch sauce down the center of a tortilla.

3. Top with chicken, bacon, tomato, lettuce and onion. Spoon the rest of the sauce onto the fillings.


4. Tuck the ends in and pull one of the open sides over the filling – tuck in tight. Continue to roll up and place seam side down on plate. Slice in half and serve.