Refreshing Cucumber-Chicken Green Goddess Wrap

BY Emily Parker December 17, 2025

This vibrant lunch option centers on a crisp, hydrating base that replaces the standard flour tortilla with thin ribbons of fresh cucumber. By utilizing a high-protein filling of shredded poultry tossed in a herbaceous, creamy dressing, the Cucumber-Chicken Green Goddess Wrap offers a cooling alternative to traditional sandwiches. It functions exceptionally well as a light midday meal or a refined appetizer for seasonal gatherings where a focus on fresh produce is preferred. The combination of textures—crunchy exterior and tender, savory interior—provides a satisfying eating experience without the heaviness associated with grain-based wraps.

Table of Contents

Component List

The Wrap Foundation

2 large English cucumbers (look for long, straight specimens)
4 large collard green leaves or pieces of parchment paper (for rolling assistance)

The Protein Filling

2 cups cooked chicken breast, finely shredded or diced small
1/2 cup canned chickpeas, rinsed and lightly smashed
1/4 cup scallions, white and light green parts sliced thin

Green Goddess Dressing

1/2 cup Greek yogurt, plain and full fat
1/4 cup ripe avocado, mashed until smooth
2 tablespoons fresh lemon juice
1/2 cup fresh parsley, finely minced
1/4 cup fresh chives, snipped
1 tablespoon tarragon, chopped (optional for anise notes)
1 clove garlic, grated into a paste
1/2 teaspoon sea salt
1/4 teaspoon cracked black pepper

Internal Crunch and Garnish

1/2 cup matchstick carrots
1/4 cup toasted pumpkin seeds (pepitas)
A handful of microgreens or alfalfa sprouts

Preparation Summary

Prepare the cucumber ribbons using a wide Y-peeler.
Dehydrate the cucumber strips by salting and blotting.
Whisk together the Greek yogurt, avocado, lemon, and herbs.
Combine the shredded chicken with the dressing and chickpeas.
Lay out the cucumber ribbons in an overlapping rectangular pattern.
Spread the chicken mixture across the lower third of the cucumber bed.
Add the carrots, seeds, and sprouts.
Tightly roll the assembly using a firm, steady hand.
Secure with toothpicks and slice into rounds.

Mastery of the Technique

Creating the Cucumber Canvas

The integrity of the Cucumber-Chicken Green Goddess Wrap depends entirely on the preparation of the cucumber strips. Use a mandoline or a sharp Y-peeler to shave long, wide ribbons. Avoid using the watery, seedy core; stop peeling once you reach the center and flip the cucumber to the other side. Once you have a pile of ribbons, lay them flat on paper towels. Sprinkle them very lightly with salt and let them sit for five minutes. This draws out excess moisture that would otherwise make the wrap soggy. Blot the tops firmly with another towel before assembling.

Achieving the Signature Green Goddess Flavor

The dressing should be thick enough to bind the chicken without running. By using avocado and Greek yogurt instead of heavy mayonnaise, you achieve a rich mouthfeel with a brighter acidic profile. When mixing the herbs, ensure they are chopped very finely so the flavor is distributed evenly. The lemon juice acts as both a flavor enhancer and a preservative for the avocado, keeping the interior of the wrap a vibrant green color for several hours.

The Art of the Roll

To ensure the wrap stays together, lay a piece of parchment paper down first. Arrange the cucumber strips so they overlap by about fifty percent. This creates a solid “sheet” of cucumber. When placing the chicken filling, leave a two-inch margin at the top of the cucumber sheet. As you roll from the bottom up, use the parchment paper to help keep the cylinder tight, much like rolling sushi. The moisture from the cucumber will naturally help the layers stick to one another.

Texture Balance

While the chicken is soft, the addition of toasted pumpkin seeds and matchstick carrots is vital. These elements provide a necessary structural contrast. Without them, the wrap can feel one-dimensional. Ensure the chicken is shredded quite finely; large chunks of meat will cause the cucumber ribbons to tear or the wrap to bulge unevenly, making it difficult to eat.

Dry the Cucumber Thoroughly: If the cucumber strips are even slightly wet, the dressing will slide right off them, and the wrap will fall apart.
Chill the Filling: Place the mixed chicken and dressing in the refrigerator for twenty minutes before rolling. A cold filling is firmer and easier to manipulate.
The Seed Trick: If you find the cucumber too slippery, sprinkle a very thin layer of hemp seeds or ground flax over the cucumber ribbons before adding the chicken. This creates a “grip” for the filling.
Uniform Slicing: Use a very sharp serrated knife or a high-quality chef’s knife to cut the wrap. Do not press down hard; use a sawing motion to prevent crushing the delicate cucumber exterior.
Size Matters: Do not overstuff. It is tempting to add more chicken, but a thinner roll is much more stable and elegant to serve.

Flavor Adaptations

The Mediterranean Twist

Substitute the tarragon in the dressing for fresh dill and add a tablespoon of brined capers to the chicken mix. You can also replace the pumpkin seeds with toasted pine nuts for a buttery finish that complements the cucumber beautifully.

Spicy Herb Variation

For those who prefer heat, incorporate a finely minced serrano pepper into the herb dressing. Swap the pumpkin seeds for tajin-seasoned sunflower seeds to add a salty, lime-heavy kick that cuts through the creaminess of the avocado.

Plant-Based Option

If you wish to omit the poultry, double the amount of chickpeas and add diced firm tofu that has been marinated in lemon and garlic. The texture remains substantial, and the Green Goddess dressing provides all the necessary richness.

Presentation Styles

Individual Handhelds

Serve the wraps whole, wrapped halfway in parchment paper and tied with kitchen twine. This is the most practical method for a portable lunch, as it keeps the cucumber chilled and protected from bruising.

Elegant Cross-Sections

For a brunch or luncheon, slice the rolls into two-inch “sushi style” pieces. Arrange them upright on a white platter to showcase the green spiral of the cucumber and the colorful internal layers of carrot and herbs.

The Dipping Board

Place the sliced wraps around a small bowl of extra dressing. This allows guests to add more flavor if desired and makes for a visually appealing centerpiece that emphasizes the fresh, garden-centric nature of the dish.

Common Inquiries

How long will these wraps stay fresh in the refrigerator?

Because cucumber has a high water content, these are best consumed within four hours of assembly. If you need to make them ahead of time, keep the filling and the prepared cucumber strips separate, then assemble just before serving.

Can I use a different type of cucumber?

English or Persian cucumbers are highly recommended because their skins are thin and they have fewer seeds. Standard garden cucumbers often have thick, waxy skins and large seeds that make them too brittle for rolling.

What if my cucumber ribbons are too narrow?

If your peeler produces thin strips, simply overlap more of them. You can create a wider “sheet” by laying three or four rows of overlapping strips to ensure there are no gaps where the filling can leak out.

Is there a substitute for Greek yogurt?

For a dairy-free version, a thick cashew cream or a vegan mayonnaise works well. The goal is to maintain a high viscosity so the chicken mixture remains stable inside the cucumber.

Nutrition Information

Nutrient	Amount per Serving
Calories	285 kcal
Protein	24 g
Carbs	12 g
Fat	16 g
Fiber	5 g
Sugar	4 g
Sodium	410 mg

Disclaimer

Nutrition information is an estimate and may vary based on preparation and ingredients used.