Save I discovered these wraps by accident one afternoon when I had a pile of fresh herbs that needed using and some leftover grilled chicken in the fridge. Instead of tossing everything into a salad, I grabbed a tortilla and started layering—and suddenly I had something that felt both light and satisfying, the kind of meal that tastes indulgent but leaves you energized. That moment of culinary improvisation became my go-to lunch formula, especially on days when I wanted something that felt restaurant-quality but took barely half an hour.
I made these for a friend who'd just gone gluten-free, and watching her face when she realized the wrap was crispy and delicious, not some sad substitute, reminded me why I love cooking for people. She asked for the recipe immediately, and now I know she makes them regularly—that feels like its own small victory.
Ingredients
- Boneless, skinless chicken breasts (2 medium): They cook quickly and absorb seasoning beautifully; I butterfly mine slightly so they grill more evenly and stay juicy.
- Olive oil: The foundation of flavor here—use good quality for both the chicken and the dressing.
- Garlic powder and smoked paprika: These two create a subtle smokiness that makes grilled chicken taste like you spent hours on it.
- Green cabbage (2 cups, finely shredded): The texture is everything; I learned to shred it thin enough that it becomes almost silky but stays crunchy.
- Fresh herbs (parsley, basil, chives, tarragon): Use whatever looks vibrant at the market; this is where the recipe truly becomes yours.
- Avocado (1 ripe): Dice it just before assembly so it doesn't brown and turn bitter.
- Feta cheese (1/4 cup crumbled): The saltiness cuts through the richness and anchors all those green flavors.
- Greek yogurt and mayonnaise: The creamy base of the dressing; Greek yogurt keeps it lighter while mayo gives it body.
- Lemon juice (2 tablespoons): This brightens everything—taste your dressing and add more if it feels heavy.
- Whole wheat or gluten-free wraps (4 large): Warming them slightly makes them pliable and way less likely to tear.
Instructions
- Season and grill the chicken:
- Pat your chicken dry first—this helps the seasonings stick and the skin get golden. Heat your grill or grill pan until it's genuinely hot, then lay the chicken down and resist the urge to move it around; let it sit for 4 to 5 minutes per side until you hear that satisfying sizzle and see golden char marks.
- Rest and slice:
- This is the moment where patience pays off—let the chicken sit for 5 minutes after coming off the heat so the juices redistribute instead of running onto your wrap. Slice it thinly so it's easy to roll and feels tender.
- Build the salad base:
- Toss your shredded cabbage with the cucumber, green onions, and all those fresh herbs in a large bowl. This is where your kitchen smells incredible—all that green, herby freshness becomes almost tangible.
- Make the dressing:
- Whisk the Greek yogurt, mayo, olive oil, lemon juice, fresh herbs, and garlic until it's completely smooth with no lumps. Taste it and adjust the lemon or salt until it sings—you want it bright but not sharp.
- Combine:
- Pour the dressing over the salad and toss gently but thoroughly so every strand of cabbage gets coated. The salad should feel creamy but still have texture.
- Warm the wraps:
- Pass them quickly over the grill or warm them in a dry pan for just a few seconds—they become flexible and way more pleasant to eat.
- Assemble and roll:
- Lay a wrap flat, layer the chicken down the center, then pile on that gorgeous cabbage salad generously. Roll tightly from one side, tuck in the ends, and if you like, slice diagonally for a prettier presentation.
Save There's something quietly wonderful about a meal that tastes like you've taken care of yourself—where every ingredient is there for a reason, nothing is heavy or regrettable, and you finish feeling satisfied instead of stuffed. These wraps hit that mark perfectly, and I find myself craving them more often than not.
Customizing Your Wraps
I've made these wraps a dozen different ways depending on what's in my crisper drawer and my mood. Swap the chicken for grilled tofu if you're vegetarian, or roasted chickpeas if you want something heartier; I've also done this with shrimp on nights when I wanted something a little more elegant. The genius of this recipe is how flexible it is without ever feeling compromised.
Make-Ahead Strategy
I often grill the chicken and make the dressing the night before, then prep the cabbage salad ingredients that morning so they're ready to toss together. The wraps themselves taste best the day they're made, but knowing I can do 80 percent of the work ahead makes these perfect for busy weeks.
Serving and Pairing
These wraps feel elegant enough to serve at a casual lunch but are also great for meal prep—they pack well in containers if you're bringing lunch to the office. Pair them with a crisp white wine or iced green tea to echo all those bright, herbaceous flavors, and consider setting out extra lemon wedges so people can squeeze more brightness in if they want.
- If you're prepping for a group, lay out all the components separately and let people assemble their own—it feels interactive and everyone gets exactly what they want.
- Leftovers of the dressing are gold—use it on grain bowls, roasted vegetables, or literally anything that needs brightening up.
- Make extra cabbage salad; it keeps in the fridge for a day and honestly tastes better the next day when all the flavors have had time to get friendly.
Save These wraps became my answer to that eternal question: what do I cook when I want something that feels good, tastes great, and doesn't leave me exhausted? They're proof that simple ingredients treated with care can feel like something really special.
Recipe Help & FAQs
- → How should the chicken be cooked for these wraps?
Grill the seasoned chicken breasts over medium-high heat for 4-5 minutes per side until juices run clear, then rest and slice thinly.
- → Can I substitute ingredients in the salad?
Yes, fresh herbs can be adjusted or omitted, and avocado can be replaced with other creamy elements or omitted for variation.
- → Is it possible to make the wraps gluten-free?
Use gluten-free tortillas or wraps in place of whole wheat to keep the wraps gluten-friendly.
- → How can I prepare the salad ahead of time?
The cabbage salad can be made up to one day in advance and tossed with dressing just before assembling the wraps to maintain freshness.
- → Are there dairy-free options for the dressing?
Yes, swap Greek yogurt and feta for dairy-free alternatives, and choose egg-free mayonnaise if needed.