Pin It There's something about a bright green wrap that instantly lifts my mood, especially on afternoons when I'm rushing between tasks and need something that feels both nourishing and indulgent. I discovered this green goddess combination almost by accident, layering whatever fresh herbs I had lingering in my crisper drawer into a creamy dressing one busy Wednesday. What started as improvisation became my go-to lunch solution, the kind of meal that tastes like you actually planned ahead but comes together faster than you'd expect.
I packed one of these wraps for a picnic last summer and watched my friend's face light up when she bit into it—there's something about that vivid green color and the way the avocado melts into the dressing that makes people actually excited to eat something healthy. Since then, it's become my default bring-to-potluck move, and I always get asked for the recipe within five minutes of arrival.
Ingredients
- Cooked chicken breasts (2, about 300g), sliced or shredded: Use rotisserie chicken if you're short on time—the smoky flavor actually deepens the whole wrap. If you're cooking from scratch, a quick pan-sear keeps things tender.
- Greek yogurt (60g): The tang here is non-negotiable; it's what makes the dressing sing. Full-fat tastes richer, but regular works just fine.
- Mayonnaise (30g): This creams everything together without being heavy. Don't skip it thinking sour cream will work the same—the texture needs this.
- Feta cheese (30g, crumbled, optional): Optional but honestly worth it for the salty, briny note that cuts through the green richness.
- Ripe avocado (1, sliced): Choose one that yields slightly to thumb pressure; too hard and it won't slice cleanly, too soft and it becomes mush.
- Cucumber (1 small, julienned): The julienne creates elegant ribbons that actually stay in the wrap instead of sliding out. A mandoline makes this painless.
- Baby spinach (1 cup): These tender leaves wilt slightly from the warm dressing, adding body without overpowering anything.
- Fresh parsley (1/2 cup), chives (1/4 cup), tarragon or basil (2 tbsp), green onion (2 tbsp): This herb combination is the personality of the dressing. Use what you have, but aim for at least three different types for complexity.
- Garlic clove (1 small): One clove is plenty; more and it bullies the delicate herbs. Mince it finely so it blends seamlessly.
- Fresh lemon juice (1 tbsp): Bottled works, but fresh tastes noticeably brighter. Squeeze it right before blending.
- Large whole wheat or spinach tortillas (4): These need to flex without tearing, so quality matters—cheap ones shred when you roll.
- Salt, black pepper, olive oil (1 tbsp, optional): The olive oil loosens the dressing if it's too thick; add it gradually while blending.
Instructions
- Make the green goddess dressing:
- Throw Greek yogurt, mayo, feta if using, all those herbs, garlic, lemon juice, and a pinch of salt and pepper into your blender. Start blending on medium speed—you'll watch the mixture transform from pale cream to vibrant jade as the herbs break down. If it's thicker than you like, drizzle in a bit of olive oil while it's spinning until it reaches a spreadable consistency, like soft butter. Taste a small spoonful and adjust seasoning; remember you're building layers of flavor here.
- Warm your tortillas:
- A quick 20-second pass in a dry skillet (or 15 seconds in the microwave wrapped in a damp towel) makes them pliable without drying them out. You want them warm enough to bend without cracking.
- Assemble your wrap foundation:
- Lay a tortilla flat and spread a generous spoonful of that green dressing down the center—not too close to the edges or it'll squeeze out when you roll. Think of it as creating a flavor anchor.
- Layer with intention:
- Start with a bed of spinach (it catches everything), then arrange chicken, avocado slices, and cucumber ribbons in a line. Don't overthink the order—what matters is distributing weight evenly so nothing shifts when you roll. Drizzle another small spoonful of dressing over the top.
- Roll like you mean it:
- Fold the left and right edges in about two inches, then fold the nearest edge up and over the filling. Roll away from you firmly but not aggressively, keeping slight tension on the tortilla so it seals without tearing. The parchment paper trick comes in handy here—wrap each one loosely as you go.
Pin It I remember making these for my sister when she was on a health kick, expecting her to smile politely and move on. Instead, she came back asking me to teach her, and now we make them together sometimes on lazy weekend mornings, just talking and assembling. That's when I realized this wasn't just another recipe—it was something people genuinely wanted to circle back to.
Why This Wrap Became My Lunch Answer
There's a window in the afternoon when hunger hits but you don't want anything heavy, and this wrap lands perfectly in that space. The protein keeps you satisfied for hours, the vegetables feel like abundance on a plate, and the dressing tastes luxurious enough that you're not counting down minutes until you can eat again. I stopped stress-eating at my desk when I started building these instead.
The Green Goddess Dressing Is Everything
The magic of this wrap lives entirely in that dressing—it's silky, herbaceous, and complex in a way that makes people ask what restaurant you bought it from. I've tweaked the herb ratios depending on what's available; spring dill instead of tarragon, mint added in summer, even a hint of cilantro when I'm feeling adventurous. The greek yogurt base means it stays stable in the fridge for days, making it worth batch-making on weekends. Use it on grain bowls, drizzle it over roasted vegetables, or even as a vegetable dip when there's nothing to wrap.
Making This Work for Your Life
These wraps adapt beautifully to what's in your kitchen and your dietary preferences. Grilled tofu or chickpeas swap in seamlessly for chicken if you're vegetarian, and I've added everything from shredded carrots to thinly sliced radishes to crumbled feta for extra texture. They hold up in the fridge for a day or two wrapped tightly in parchment, which makes them perfect for meal prep or quick grab-and-go lunches.
- Make the dressing the day before so flavors deepen and you're only assembling come lunchtime.
- If you assemble ahead, keep the avocado separate and add it just before eating to prevent browning.
- Parchment paper wrapped around each half makes eating less messy and also looks intentional, like you actually have your life together.
Pin It This wrap changed how I think about healthy eating, transforming it from something I feel obligated to do into something I genuinely crave. Make one today and you'll understand why it's become my answer to almost every hunger question.
Recipe FAQs
- → What is the green goddess dressing made of?
The dressing combines Greek yogurt, mayonnaise, feta cheese, fresh herbs like parsley, chives, and tarragon or basil, garlic, lemon juice, olive oil, salt, and pepper for a smooth and tangy flavor.
- → Can I substitute the chicken with a vegetarian alternative?
Yes, grilled tofu or chickpeas work well as a plant-based protein substitute to maintain a satisfying texture and flavor.
- → How should I store the wraps if not eating immediately?
Wrap tightly in parchment or plastic wrap and refrigerate. Consume within 24 hours for optimal freshness.
- → What tortillas work best for this wrap?
Large whole wheat or spinach tortillas are ideal as they add fiber and a mild flavor complementing the fresh ingredients.
- → Can I add extra crunch to the wrap?
Yes, sliced radishes or shredded carrots add crisp texture and enhance the overall freshness.