Chicken, Ham and Cheese Wraps: Heartburn Free

by Tracy Davenport, Ph.D. Health Writer

Reflux Friendly Cooking is a weekly feature full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family Each week I'll provide a simple menu that is designed for easy digestion. I'll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!

Chicken, Ham and Cheese Wraps: At least once a week, I serve a baked chicken since it is easy to make and easy on the stomach. These wraps are a great way to use the leftover chicken.

3 Flour tortillas (Food for Life makes a rice flour tortilla if wheat is not tolerated)
1 1/2 cups chopped or pulled chicken
9 slices of deli ham
9 slices of deli cheese (try Swiss, American or Provolone)
1 avocado (peeled and sliced)
1 cup shredded lettuce
1/4 cup mayonnaise
1 Tbs. milk
1/2 tsp. sugar
1/4 tsp. mustard
pinch of salt

In a small bowl, whisk together the mayonnaise, milk, sugar, mustard and salt. Spread each of the tortillas with the mixture. Top each with equal portions of the chicken, ham, cheese and avocado. Top with the lettuce. Roll each tortilla tightly* and secure with a toothpicks if necessary.

*If you are using rice tortillas, they can be a bit less flexible so you may need to heat them between two damp paper towels in the microwave for about 20 seconds in order to make them more pliable.

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.