Black Bean, Avocado, Brown Rice, and Chicken Wrap Recipe


Cal/Serving: 374
Daily Value: 19%
Servings: 4

Balanced, High-Fiber
Sugar-Conscious, Dairy-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free, Alcohol-Free
Vitamin A4929IU99%
Vitamin C7mg12%
Thiamin (B1)0mg25%
Riboflavin (B2)0mg10%
Niacin (B3)9mg47%
Vitamin B61mg27%
Folic Acid (B9)91µg23%
Vitamin B120µg3%
Vitamin D0µg0%
Vitamin E2mg8%
Vitamin K13µg17%
Fatty acids, total monounsaturated7g0%
Fatty acids, total polyunsaturated3g0%
Have a question about the nutrition data? Let us know.

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Black Bean, Avocado, Brown Rice, and Chicken Wrap
Melissa Punch

Superfast and satisfying, this bean and rice wrap is one of our favorites. It’s also great for a make-your-own-burrito night with the kids. Just put all the ingredients in little bowls and let them get creative with toppings like chicken and rice.

Click here to see How Carbs Can Help You Lose Weight.



  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/3 cups low-sodium black beans, drained and rinsed
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon crushed red pepper
  • Four 10-inch whole-wheat wraps
  • 1 1/3 cups cooked brown rice
  • 8 ounces grilled chicken breast, sliced
  • 1 cup carrot, shredded
  • 1/2 avocado, pitted and diced
  • 1/2 cup plum tomato, seeded and chopped
  • Hot sauce, for serving (optional)


Place the salt, pepper, beans, chili powder, cumin, and crushed red pepper in a small bowl and toss to combine.

Place 1 wrap on a clean work surface. Spoon 1/3 cup of the rice onto the bottom of the wrap. Add 1/3 cup of the bean mixture, 2 ounces of the chicken, and ¼ cup of the carrot, then top with about 1 tablespoon of the avocado and 2 tablespoons of the tomato.

Seal the wrap, slice in ½, and serve immediately with hot sauce on the side, if desired.

Recipe Details

Per Serving

Calories: 425

Total fat: 9 g

Saturated fat: 1.3 g

Cholesterol:  48 mg

Sodium: 636 mg

Total carbohydrate: 60 g

Dietary fiber:  12 g

Sugars:  7 g

Protein:  31 g


Adapted from The Carb Lovers Diet Cookbookby Ellen Kunes and Frances Largeman-Roth, RD (Oxmoor House, 2011)

Servings: 4
Total time: 15 minutes
Special Designations: Healthy

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Good gracious you don't need to add the extra salt! Between the canned beans and the hot sauce skip it and bring that huge 636 number DOWN!!! Put some of the hotsauce in the burrito not just on top and skip the added salt. Look closely at the quantity in the wrap too. That is a huge culprit on such high numbers.

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