Save to Pinterest I grabbed four wraps from the pantry one Wednesday night with zero plan, then spotted the cabbage and a bag of herbs wilting in the crisper. That salad everyone was posting came to mind, but I wanted something I could actually hold in my hands. The first bite was absurdly crunchy, creamy, and bright all at once. I texted my sister a photo with just the words this is it.
My neighbor came over one evening and I handed her half a wrap without explanation. She stood at the counter, ate the whole thing in silence, then asked if I had another one. We ended up eating dinner standing up, talking about nothing in particular, just tearing through wraps and laughing at how fast they disappeared. It became our accidental Thursday tradition for a month straight.
Ingredients
- Boneless, skinless chicken breasts: Keep them medium sized so they cook evenly on the grill, and always let them rest after cooking or you lose all the juice when you slice.
- Olive oil: Use it to coat the chicken and keep it from sticking, plus it carries the spices into every crevice.
- Garlic powder and smoked paprika: These two give you a subtle warmth without overpowering the fresh herbs waiting inside the wrap.
- Green cabbage: Shred it fine so it blends with the herbs instead of crunching like coleslaw, it should feel delicate but still have bite.
- Cucumber: Dice it small and leave the skin on for color and a hint of bitterness that balances the creamy dressing.
- Green onions, chives, parsley, basil, spinach, and tarragon: This is where the magic lives, each herb adds a different note and together they taste like a garden in your mouth.
- Avocado: Wait until it gives just slightly when you press it, too firm and it will not mash into the salad, too soft and it turns to mush.
- Feta cheese: Crumble it yourself from a block, the pre crumbled stuff is coated in starch and never tastes as tangy.
- Greek yogurt: It makes the dressing thick and creamy without the heaviness of sour cream, and it clings to every leaf.
- Mayonnaise: Just a spoonful rounds out the sharpness of the lemon and yogurt, making everything silky.
- Lemon juice: Freshly squeezed is the only way, bottled lemon tastes flat and will not wake up the herbs the same way.
- Whole wheat or gluten free wraps: Warm them for ten seconds so they bend without cracking, cold wraps always split at the worst moment.
Instructions
- Get the grill ready:
- Heat your grill or grill pan to medium high, you want it hot enough to leave char marks but not so fierce it dries out the chicken. A few wisps of smoke are your friend here.
- Season and grill the chicken:
- Rub the chicken with olive oil, garlic powder, smoked paprika, salt, and pepper until every surface is coated. Grill each side for four to five minutes, flipping once, then let it rest for five minutes before slicing so the juices settle back in.
- Build the cabbage salad:
- Toss the cabbage, cucumber, green onions, chives, parsley, basil, spinach, tarragon, avocado, and feta in a big bowl. Use your hands if you want, it helps everything mingle without bruising the herbs.
- Whisk the dressing:
- Combine Greek yogurt, mayonnaise, olive oil, lemon juice, parsley, basil, chives, garlic, salt, and black pepper in a small bowl. Whisk hard until it turns pale green and creamy, no lumps.
- Dress the salad:
- Pour the dressing over the cabbage mixture and toss gently until every piece is slicked with green. Taste it and add a pinch more salt if it needs it.
- Warm the wraps:
- Heat each wrap in a dry skillet for a few seconds on each side, just until pliable. Cold wraps crack, warm wraps fold like a dream.
- Assemble and roll:
- Lay a wrap flat, pile sliced chicken down the center, then heap the cabbage salad on top. Roll it tight, tucking in the sides as you go, then slice it in half if you want to see all the layers.
Save to Pinterest I made these on a hot Saturday afternoon and ate mine on the back step while the sprinkler ran. The herbs smelled like summer, the chicken was still warm, and I remember thinking I could eat this every single day and never get tired of it. Sometimes a recipe just clicks and you stop measuring, stop worrying, and just make it because it feels right.
How to Meal Prep These Wraps
Cook the chicken and make the salad a day ahead, but keep them separate in the fridge until you are ready to eat. The cabbage stays crisp and the chicken stays moist when they are not touching. Assemble each wrap fresh in the morning or right before you head out, it only takes two minutes and the difference in texture is enormous.
Swaps That Actually Work
I have used grilled shrimp instead of chicken when I had some thawed in the fridge, and it was just as good. Swap the feta for goat cheese if you want something creamier, or leave out the cheese entirely and add a handful of toasted sunflower seeds for crunch. If you cannot find tarragon, just double the basil, the flavor will shift but it still tastes bright and alive.
Storing and Serving Ideas
Leftover salad keeps for about a day in a sealed container, but the avocado will darken a bit even with lemon. The dressing lasts up to three days and gets even better as the garlic mellows. If you have extra chicken, chop it and toss it into the salad for a one bowl lunch situation. Serve these with lemon wedges on the side, a squeeze right before eating wakes everything up again.
- Wrap them in parchment and tie with string if you are taking them to a picnic, it keeps everything tight and looks nice.
- Serve with iced green tea or sparkling water with cucumber, the clean flavors do not compete.
- If you have picky eaters, set out the components and let everyone build their own, control makes people braver about trying new things.
Save to Pinterest This is the kind of recipe you make without thinking once you have done it twice, and it never disappoints. Wrap it, pack it, share it, just do not skip the herbs.
Recipe FAQs
- → What type of chicken works best for this dish?
Boneless, skinless chicken breasts grilled until juicy and tender provide the best texture and flavor for the wraps.
- → Can I substitute the cabbage with other greens?
Yes, finely shredded kale or romaine lettuce are good alternatives that maintain the wrap's crunch and freshness.
- → How can I make this dish gluten-free?
Use gluten-free wraps or tortillas instead of whole wheat to keep the dish safe for gluten-sensitive individuals.
- → Is it possible to prepare the salad ahead of time?
The cabbage salad can be made up to a day in advance and kept refrigerated to enhance flavors before assembling the wraps.
- → What dressing ingredients create the creamy green goddess flavor?
A combination of Greek yogurt, mayonnaise, olive oil, lemon juice, garlic, and fresh herbs like parsley and basil creates the signature creamy dressing.
- → Are there vegetarian options for the protein?
Grilled tofu or chickpeas can replace chicken to keep this meal plant-based without losing protein content.