Seven-Layer Chicken Burrito

Try this delicious seven-layer chicken burrito that is easy to make despite all of the ingredients. To save time, opt for rotisserie chicken and purchase guacamole for the ultimate ease. These wraps have the markings of the classic layered party dip – yum!

Modified Recipe: BHG /June 2022

Author: Michelle Hanson

Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.

Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: She will look forward to meeting you!



  1. Spread the 1/4 c refried beans over each tortilla. Top each with 1/2 c chicken, 1 T salsa, and 2 T of guacamole. Spoon sour cream over guacamole and top with tomato, greens, cheese and black olives.
  2. Roll up burritos and serve.

Nutritional Information Per Burrito:  539 cals, 23g fat ( 9g sat fat), 90mg chol, 1006mg sodium, 49g carb, 4g sugars, 34 g protein

For less calories:  omit the sour cream, and decrease the amount of refried beans. Or eat one half of a burrito

To reduce sodium:  omit the salsa (4T=400mg sodium); and/ or make your own pico de gallo sauce which is lime juice, chopped onions, tomatoes and cilantro.

For more spiciness:  add 1 1/2 tsp chipotle chiles in Adobo sauce to the refried beans mixture, or add a very small amount of sriracha sauce to the refried bean mixture, or hadd a hot salsa.

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