Pin it I was racing out the door one Thursday morning when I realized my usual lunch routine had gone stale. I grabbed what was left in the fridge: some grilled chicken, a handful of herbs about to wilt, and half an avocado. Ten minutes later, I was rolling up what turned out to be the most vibrant, energizing wrap I'd ever thrown together. That messy experiment became my weekly ritual.
My sister came over one afternoon complaining about her bland meal prep, so I made her one of these wraps. She took one bite, closed her eyes, and said it tasted like eating a garden in the best possible way. Now she texts me every Sunday asking if I've made the dressing yet. It's become our little shared language for taking care of ourselves when life gets too fast.
Ingredients
- Cooked chicken breasts: Use rotisserie chicken to save time, or poach your own with a bay leaf and peppercorns for extra flavor.
- Greek yogurt: The tangy base that keeps the dressing light and creamy without heaviness.
- Mayonnaise: Just enough to add silkiness and help the herbs blend smoothly.
- Crumbled feta cheese: Optional, but it gives the dressing a salty, creamy depth that feels indulgent.
- Ripe avocado: Look for one that yields gently when pressed, not mushy or rock hard.
- Cucumber: Julienne it thin so every bite has that cool, refreshing snap.
- Baby spinach leaves: Tender, mild, and they don't overpower the herbs.
- Fresh parsley: The backbone of the green goddess flavor, bright and grassy.
- Fresh chives: They add a delicate oniony sweetness that feels elegant.
- Fresh tarragon or basil: Tarragon is classic, but basil works beautifully if that's what you have.
- Green onion: A little sharpness that wakes up the whole dressing.
- Garlic clove: One small clove is enough, too much and it'll bite back.
- Fresh lemon juice: Brightens everything and keeps the avocado from browning.
- Whole wheat tortillas: Sturdy enough to hold the filling without tearing.
- Salt and black pepper: Taste as you go, the dressing needs more than you think.
- Olive oil: A tablespoon helps the dressing come together and adds richness.
Instructions
- Make the dressing:
- Toss the yogurt, mayo, feta, all the herbs, garlic, lemon juice, olive oil, salt, and pepper into a blender. Blend until it turns smooth and shockingly green. Taste it and add more lemon or salt if it feels flat.
- Warm the tortillas:
- Heat them in a dry skillet for about 20 seconds per side, just until they're soft and pliable. This keeps them from cracking when you roll.
- Assemble the wraps:
- Lay a tortilla flat and spread a generous stripe of dressing down the center. Don't be shy, this is where all the flavor lives.
- Layer the fillings:
- Start with spinach, then chicken, avocado, and cucumber. Add a light drizzle of extra dressing on top if you're feeling it.
- Roll it up:
- Fold in the sides, then roll from the bottom up tightly like you're swaddling a baby. The tighter, the better it holds together.
- Serve or store:
- Slice in half on the diagonal and eat right away. Or wrap each one in parchment and stash in the fridge for tomorrow's lunch.
Pin it One Saturday, I packed these wraps for a picnic with friends who swore they didn't like healthy food. By the end of lunch, they were scraping leftover dressing out of the container with carrot sticks. That's when I realized this recipe had nothing to prove, it just quietly wins people over by tasting ridiculously good.
Making It Your Own
Swap the chicken for crispy chickpeas or grilled tofu if you want to keep it plant based. I've also thrown in shredded rotisserie turkey, leftover steak, or even canned salmon. The dressing is forgiving and works with almost any protein you have on hand.
Storing and Prepping Ahead
The dressing keeps in the fridge for up to five days and actually tastes better the next day once the flavors marry. Assemble the wraps the night before, but keep the avocado separate and add it right before eating to avoid browning. Wrap each one tightly in parchment or foil and they'll hold beautifully until lunch.
What to Serve It With
These wraps are a full meal on their own, but sometimes I'll serve them with a handful of kettle chips or a small cup of chilled cucumber soup. On hotter days, I pair them with iced green tea or sparkling water with lime. If you're feeling fancy, a crisp Sauvignon Blanc brings out the herbaceous brightness.
- A side of sweet potato fries adds warmth and contrast.
- Fresh fruit like melon or berries keeps the meal light and refreshing.
- Leftover dressing works as a dip for raw veggies or pita chips.
Pin it This wrap has become my answer to the question of what to eat when I want to feel good without thinking too hard. It's bright, satisfying, and reminds me that taking care of yourself can taste this vibrant.
Recipe FAQ
- → What makes the dressing vibrant green?
The blend of fresh parsley, chives, tarragon or basil, green onion, and spinach with Greek yogurt creates a bright green, flavorful dressing.
- → Can I substitute the chicken with a plant-based protein?
Yes, grilled tofu or chickpeas can replace chicken for a vegetarian variation while maintaining protein content.
- → How can I keep the wrap from becoming soggy?
Spread the dressing sparingly and layer vegetables to minimize moisture. Wrapping tightly and refrigerating helps keep it fresh.
- → What tortillas work best for this wrap?
Whole wheat or spinach tortillas are ideal as they add flavor and hold fillings well while complementing the fresh ingredients.
- → Is it possible to prepare this wrap ahead of time?
Yes, wraps can be made ahead, tightly wrapped in parchment, and stored refrigerated for up to 24 hours without losing quality.