Chicken Avocado Green Goddess Wrap with Yogurt Herb Dressing

Quick Recipe Version (TL;DR)

• Yield: 4 large wraps
• Prep Time: 20 minutes
• Cook Time: 10 minutes
• Total Time: 30 minutes

Quick Ingredients

• 1 lb (454 g) boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 3/4 cup (180 g) plain Greek yogurt (2% or whole milk)
• 2 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 small garlic clove, finely grated
• 1 tsp Dijon mustard
• 2 tbsp extra-virgin olive oil
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped fresh chives
• 2 tbsp chopped fresh basil
• 1 tbsp chopped fresh dill (or 1 tsp chopped tarragon)
• 2–4 tbsp water (to thin dressing)
• 4 whole-grain tortillas (10-inch/25 cm)
• 2 medium ripe avocados
• 1 medium cucumber
• 3 packed cups (90 g) baby spinach
• 1 cup sprouts (alfalfa, broccoli, or mixed)

Do This

• 1. Season chicken with 1 tbsp olive oil, 1 tsp salt, and 1/2 tsp pepper.
• 2. Cook in a skillet over medium-high heat 5–6 minutes per side, to 165°F (74°C); rest 5 minutes, then shred or slice.
• 3. Blend/stir dressing: yogurt, lemon juice/zest, garlic, Dijon, herbs, 2 tbsp olive oil, plus 2–4 tbsp water; season to taste.
• 4. Prep fillings: slice cucumber, slice avocado, and pat sprouts dry.
• 5. Warm tortillas 10–15 seconds per side (dry skillet) so they roll easily.
• 6. Assemble: spread dressing, add spinach, chicken, cucumber, avocado, sprouts.
• 7. Roll tightly, slice in half, and serve (or wrap for lunch).

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Why You’ll Love This Recipe

• Fresh but filling: Protein-rich chicken and creamy avocado make it satisfying without feeling heavy.
• Tangy, herby dressing: A yogurt-based “green goddess” vibe with lemon, garlic, and herbs brightens every bite.
• Lunch-friendly: Great for meal prep; components can be made ahead and assembled in minutes.
• Flexible: Works with grilled chicken, rotisserie chicken, or leftover roasted chicken.

Grocery List

• Produce: 2 medium avocados, 1 medium cucumber, 3 packed cups baby spinach, 1 cup sprouts, 1 lemon, 1 small garlic clove, fresh parsley, fresh chives, fresh basil, fresh dill (or tarragon)
• Dairy: Plain Greek yogurt (2% or whole milk)
• Pantry: Whole-grain tortillas (10-inch), olive oil, Dijon mustard, kosher salt, black pepper

Full Ingredients

Chicken

• 1 lb (454 g) boneless, skinless chicken breasts (about 2 large)
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper

Green Goddess-Style Yogurt Dressing

• 3/4 cup (180 g) plain Greek yogurt (2% or whole milk)
• 2 tbsp (30 ml) fresh lemon juice
• 1 tsp lemon zest
• 1 small garlic clove, finely grated (about 1/2 tsp)
• 1 tsp Dijon mustard
• 2 tbsp (30 ml) extra-virgin olive oil
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped fresh chives
• 2 tbsp chopped fresh basil
• 1 tbsp chopped fresh dill (or 1 tsp chopped fresh tarragon)
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 2–4 tbsp water, to thin to a drizzly/spreadable consistency

Wraps

• 4 whole-grain tortillas (10-inch/25 cm)
• 3 packed cups (90 g) baby spinach
• 2 medium ripe avocados, sliced
• 1 medium cucumber, halved lengthwise and thinly sliced (about 1 1/2 cups)
• 1 cup sprouts (alfalfa, broccoli, or mixed), patted dry

Step-by-Step Instructions

Step 1: Get set up and prep your herbs

Set out a cutting board, a medium bowl (or blender/food processor), and a large skillet or grill pan. Wash and dry the herbs, spinach, and sprouts. Chop the parsley, chives, basil, and dill (or tarragon) so the dressing comes together quickly.

Step 2: Season the chicken

Pat the chicken breasts dry with paper towels. Rub all over with 1 tbsp olive oil, then season evenly with 1 tsp kosher salt and 1/2 tsp black pepper.

This quick oil-and-seasoning step helps the chicken brown nicely and stay juicy.

Step 3: Cook the chicken to 165°F (74°C)

Heat a large skillet (or grill pan) over medium-high heat for 2 minutes. Add the chicken and cook for 5–6 minutes per side, or until the thickest part reaches an internal temperature of 165°F (74°C).

Transfer to a plate and let rest for 5 minutes. Then shred with two forks for a pulled texture, or slice thinly for neat layers.

Step 4: Make the tangy green goddess-style yogurt dressing

In a medium bowl, whisk together:

3/4 cup Greek yogurt, 2 tbsp lemon juice, 1 tsp lemon zest, grated garlic, 1 tsp Dijon, 2 tbsp olive oil, and all the chopped herbs. Season with 1/2 tsp salt and 1/4 tsp pepper.

Whisk in 2–4 tbsp water, 1 tablespoon at a time, until the dressing is creamy but easy to spread (think: thick ranch dressing). Taste and adjust with more salt or lemon juice if needed.

Step 5: Prep the wrap fillings

Slice the cucumber into thin half-moons (thin slices fold into the wrap more easily). Slice the avocados just before assembling for the best color. Pat the sprouts dry to keep the wrap from getting soggy.

Step 6: Warm the tortillas and assemble

Warm each tortilla in a dry skillet over medium heat for 10–15 seconds per side until pliable (or microwave stacked tortillas for 20 seconds under a barely damp paper towel).

Assemble each wrap in this order for the best structure:

Spread about 2 tbsp dressing over the center of the tortilla, leaving a 1-inch border. Add a handful of spinach, then chicken, then cucumber, avocado, and a small handful of sprouts. Drizzle with an extra spoonful of dressing if you like it saucier, but don’t overdo it or it can slip.

Step 7: Roll, slice, and serve (or pack for lunch)

Fold the sides of the tortilla inward, then roll tightly from the bottom up, keeping the filling snug. Slice each wrap in half on a diagonal.

If packing for later, wrap each half tightly in parchment paper (then foil, if desired) to help it stay compact.

Pro Tips

• Use a thermometer for juicy chicken: Pull the chicken right at 165°F (74°C) for the best texture.
• Prevent sogginess: Pat the sprouts dry and place spinach down first to act as a “barrier” between tortilla and wetter fillings.
• Make the dressing smoother: For a classic green goddess look, blend the dressing until pale green and silky.
• Don’t overfill: A slightly under-stuffed wrap rolls tighter and travels better.
• Avocado timing matters: Slice just before eating, or toss slices with a few drops of lemon juice to slow browning.

Variations

• Rotisserie chicken shortcut: Swap in 3 cups shredded rotisserie chicken and skip the cooking step (total time drops to about 15 minutes).
• Extra crunch: Add 1/2 cup shredded green cabbage or 1/2 cup thinly sliced celery.
• Spicy version: Add 1/4 tsp cayenne to the dressing or stir in 1 tbsp chopped pickled jalapeños.

Storage & Make-Ahead

Dressing: Store in an airtight container in the refrigerator for up to 4 days. Stir before using (it may thicken as it sits).

Chicken: Cooked chicken keeps for up to 4 days refrigerated. Rewarm briefly or use cold.

Meal prep tip: For the best texture, store components separately and assemble the day you’ll eat. If you must assemble ahead, keep avocado out until serving and pack extra dressing on the side.

Nutrition (per serving)

Approximate, per 1 wrap (1/4 of recipe): 480 calories; 32 g protein; 42 g carbohydrates; 22 g fat; 10 g fiber; 6 g sugar; 650 mg sodium.