California Seeded Chicken & Avocado Wraps with Yogurt Herb Spread
Lean grilled chicken, creamy avocado and crunchy sprouts tucked into seeded whole‑grain wraps with a bright yogurt-herb spread.
Best for Lean protein, healthy fats, fiber-rich lunch
A spring-forward California lunch: juicy, thin-sliced chicken and ripe avocado meet alfalfa sprouts and crunchy seeds in a seeded whole‑grain wrap. The signature step is a tangy Greek yogurt herb spread that keeps the wrap bright and moist without heavy mayo. Built for satiety—lean protein, healthy fats, and fiber-forward bread and veg—this is repeatable, packable, and easy to scale for meal prep.
Ingredients
- 300 g boneless skinless chicken breast , sliced thin crosswise into 6–8 mm strips
- 15 ml olive oil , plus extra for cooking
- 15 ml fresh lemon juice
- 2 g ground cumin
- 2 g smoked paprika
- 150 g plain Greek yogurt
- 10 g flat-leaf parsley , finely chopped
- 10 g fresh chives , finely snipped
- 1 ripe avocado , peeled, pitted and sliced
- 100 g alfalfa or mixed sprouts , dry-packed
- 4 whole-grain seeded tortillas , about 25–30 cm / 10–12 inch, seeded
- 80 g baby spinach , lightly packed
- 30 g Pumpkin seeds , lightly toasted
- 3 g fine sea salt
- 1 g black pepper
Instructions
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1
Make the yogurt-herb spread: in a bowl combine Greek yogurt, chopped parsley and chives, 10 ml lemon juice, 15 ml olive oil, 1 g black pepper and 1 g salt; taste and adjust brightness with remaining lemon if needed.
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2
Marinate the chicken briefly: toss the thin-sliced chicken with 15 ml olive oil, 15 ml lemon juice, ground cumin, smoked paprika and 1 g salt; let sit 10 minutes while you prepare other components.
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3
Cook the chicken: heat a large nonstick or cast-iron skillet over medium-high heat (hot enough that a drop of water sizzles); add a little oil and cook the chicken strips in a single layer until browned and cooked through, about 3–4 minutes per side depending on thickness; transfer to a plate and let rest 3 minutes.
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4
Toast the pumpkin seeds: while the chicken rests, wipe the pan clean and toast the pumpkin seeds over medium heat, stirring, until they pop and smell nutty, about 3 minutes; remove from heat.
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5
Warm the tortillas: heat each seeded tortilla briefly in the dry skillet over medium for 20–30 seconds per side until pliable and slightly charred in spots, or wrap in foil and warm in a 160°C oven for 5–7 minutes.
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6
Assemble the wraps: spread about 35–40 g of the yogurt-herb mixture down the center of each warm tortilla, top with a small handful of spinach, sliced cooked chicken, avocado slices, a generous handful of sprouts and a sprinkle of toasted pumpkin seeds; season with a pinch of salt and a little extra lemon if you like.
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7
Roll and finish: fold the sides in and roll tightly; cut each wrap in half on the diagonal and serve immediately, or wrap tightly in parchment for lunchboxes.