Save I stumbled onto these wraps during a week when I had too many herbs wilting in the crisper and leftover chicken from Sunday. Instead of throwing things together carelessly, I blended everything into a tangy yogurt dressing and tossed it with shredded cabbage. The result was so bright and crunchy that my partner asked if I'd ordered takeout. Now it's my go-to whenever I want something that feels light but keeps me full until dinner.
I brought these to a potluck once, rolled and halved so they looked like little pinwheels on the platter. People kept asking for the recipe, and I realized it was the dressing that made them come back. The combination of fresh herbs and lemon felt summery even though it was October. One friend swapped the chicken for grilled tofu and said it tasted just as good, which gave me permission to make a vegetarian batch the next week.
Ingredients
- Boneless, skinless chicken breasts: I like to pound them to an even thickness before grilling so they cook through without drying out.
- Olive oil: A light coat helps the spices stick and keeps the chicken from sticking to the grill.
- Garlic powder and smoked paprika: These two add warmth without overpowering the fresh herbs in the salad.
- Green cabbage: Shred it finely so it blends with the dressing instead of sitting in stiff chunks.
- Cucumber: I peel mine halfway for a little texture contrast and less bitterness.
- Green onions: Use both the white and green parts for a mild onion flavor that doesn't overpower.
- Fresh chives, parsley, basil, spinach, and tarragon: This is where the Green Goddess magic happens, so don't skip the herbs even if you have to buy small bunches.
- Avocado: Wait until it gives slightly when you press the skin, then dice it just before tossing so it doesn't brown.
- Feta cheese: I crumble it by hand for irregular pieces that melt into the salad.
- Greek yogurt: Full-fat gives the dressing a creamier body, but low-fat works if that's what you have.
- Mayonnaise: Just two tablespoons add richness without making the dressing heavy.
- Lemon juice: Freshly squeezed is worth it here because bottled juice tastes flat next to all those bright herbs.
- Garlic clove: Mince it finely or use a press so you don't bite into a raw chunk.
- Whole wheat or gluten-free wraps: Warm them for a few seconds so they roll without tearing.
Instructions
- Preheat the grill:
- Set your grill or grill pan to medium-high and let it heat fully so you get those nice char marks. A properly heated surface also prevents sticking.
- Season and grill the chicken:
- Rub the breasts with olive oil, then sprinkle garlic powder, smoked paprika, salt, and pepper on both sides. Grill four to five minutes per side until the internal temperature hits 165 degrees and the juices run clear, then let them rest before slicing so the moisture stays inside.
- Prepare the cabbage salad:
- Toss the shredded cabbage, cucumber, green onions, chives, parsley, basil, spinach, tarragon, avocado, and feta in a large bowl. Keep it loose so the dressing can coat every piece.
- Whisk the dressing:
- Combine Greek yogurt, mayonnaise, olive oil, lemon juice, parsley, basil, chives, minced garlic, salt, and black pepper in a small bowl until smooth. Taste and adjust the lemon or salt if needed.
- Dress the salad:
- Pour the dressing over the cabbage mixture and toss gently until everything is evenly coated. The cabbage will start to soften slightly but still stay crunchy.
- Warm the wraps:
- Heat each wrap for about ten seconds in a dry skillet or microwave so it becomes pliable. Cold wraps crack when you roll them.
- Assemble the wraps:
- Lay a wrap flat, layer sliced chicken down the center, then pile on a generous scoop of dressed salad. Roll tightly from one edge, tucking in the sides as you go, then slice in half if you want easier handling.
- Serve:
- Plate the wraps with extra fresh herbs scattered on top and lemon wedges on the side for anyone who wants more brightness.
Save The first time I made these for my sister, she said they reminded her of the salads we used to get at that corner cafe near our old apartment. I hadn't thought about that place in years, but she was right: the tangy dressing and the crunch brought back the same feeling. Now whenever I roll these wraps, I think about those long weekend lunches where we'd sit outside and talk until the sun moved off our table.
Make It Your Own
If you want a vegetarian version, grill slabs of firm tofu or toss in roasted chickpeas for protein. I've also used leftover rotisserie chicken when I didn't feel like firing up the grill, and it worked perfectly. Some people like to add a handful of sunflower seeds or chopped almonds for extra crunch, and I won't argue with that.
Storage and Prep Ahead
You can make the dressing and grill the chicken up to a day in advance, then store them separately in the fridge. Chop all your vegetables and herbs the night before, but wait to toss the salad and assemble the wraps until you're ready to eat. That way the cabbage stays crisp and the wraps don't get soggy. If you do have leftovers, keep the filling and wraps separate and assemble each one fresh.
Serving Suggestions
These wraps feel complete on their own, but I sometimes serve them with a handful of sweet potato chips or a simple cucumber salad on the side. A crisp Sauvignon Blanc or a glass of iced green tea complements the bright, herby flavors without competing. If you're feeding a crowd, set out the components buffet-style and let everyone build their own.
- Try adding a thin layer of hummus to the wrap before piling on the chicken and salad.
- Swap the feta for goat cheese if you want something creamier and tangier.
- A squeeze of lime instead of lemon gives the dressing a slightly different brightness.
Save These wraps have become my answer to the question of what to make when I want something fresh, filling, and fast. I hope they become that for you, too.
Recipe FAQs
- → How should I cook the chicken for the best texture?
Grill the chicken breasts on medium-high heat for 4–5 minutes per side until juices run clear. Resting the meat for 5 minutes before slicing helps retain moisture.
- → Can I prepare the cabbage salad in advance?
Yes, the cabbage salad can be made up to a day ahead and stored in the refrigerator. Assemble the wraps just before serving to maintain crispness.
- → What are good substitutions for the chicken?
You can replace the chicken with grilled tofu or chickpeas for a vegetarian-friendly version while keeping the dish hearty and flavorful.
- → Is it possible to make this dairy-free?
Omit the feta cheese and use a dairy-free yogurt alternative in the dressing to accommodate dairy-free preferences.
- → What type of wraps work best for this dish?
Whole wheat wraps provide extra fiber, but gluten-free tortillas are an excellent alternative that works well with the fillings.
- → How can I add more flavor to the wraps?
Extra fresh herbs like parsley or lemon wedges served alongside the wraps brighten the flavors and add freshness.