15-Minute Creamy Avocado Green Goddess Wrap

Time: 15 Minutes Yield: 2 wraps

Say goodbye to sad, soggy desk lunches! This 15-Minute Creamy Avocado Green Goddess Wrap is packed with fresh, crisp veggies, hearty chickpeas, and a bright, luscious avocado-based “Green Goddess” dressing. It’s an incredibly quick, no-cook meal that delivers amazing flavor and healthy fats. Perfect for a speedy workday lunch or a satisfying, light dinner—it’s creamy, crunchy, and ready to go in minutes!

Why You’ll Love This Recipe

• 15-Minute No-Cook Prep: Fastest way to a homemade, fresh, and satisfying lunch.
• Naturally Creamy Dressing: Avocado creates a rich, dairy-free, and healthy Green Goddess sauce.
• Portable & Perfect for Lunch: Easy to wrap, pack, and eat on the go.
• Nutrient-Dense: Packed with fresh greens, vegetables, and protein from chickpeas.

Ingredients You’ll Need

For the Creamy Green Goddess Spread:

• 1/2 medium ripe avocado
• 1/4 cup (15g) fresh herbs (parsley, basil, or chives)
• 2 tbsp (30ml) water or non-dairy milk
• 1 tbsp (15ml) fresh lemon juice
• 1/2 clove garlic
• Salt and black pepper to taste

For the Wraps:

• 2 large whole wheat or gluten-free tortillas/wraps
• 1 cup (200g) mixed salad greens (spinach, romaine, or spring mix)
• 1/2 cup (115g) chickpeas, rinsed and drained
• 1/2 medium carrot, julienned or shredded
• 1/2 cup (50g) sliced bell pepper (any color)

Step-by-Step Instructions

1. Make the Spread: Combine the avocado, fresh herbs, water, lemon juice, garlic, salt, and pepper in a small food processor or use an immersion blender. Blend until the mixture is completely smooth, thick, and bright green. If it’s too thick, add a splash more water.
2. Prep & Assemble: Lay the two tortillas flat on a clean surface. Spread half of the creamy Green Goddess mixture evenly across the center of each tortilla, leaving a clean border around the edges.
3. Layer Fillings: Evenly divide the mixed salad greens, chickpeas, shredded carrot, and sliced bell pepper between the two tortillas, layering them on top of the spread.
4. Wrap Tightly: To fold, tuck in the sides of the tortilla first, then tightly roll from the bottom up. Wrap securely in parchment paper or foil if preparing for later.
5. Serve: Slice the wraps in half diagonally and serve immediately for a fresh, vibrant, and incredibly quick lunch!

Serving and Storage Tips

• Serving: Best served immediately after assembly for the freshest wrap.
• Storage: If prepping ahead, store the Green Goddess spread in an airtight container in the fridge for up to 3 days. Keep the filling ingredients separate and assemble just before eating to prevent the wrap from getting soggy.
• Reheating: This is a cold, fresh wrap and should not be heated.

Helpful Tips

1. Lemon Prevents Browning: The fresh lemon juice in the spread not only adds a zesty flavor but also helps prevent the avocado from oxidizing and turning brown quickly.
2. Tuck and Roll: Tuck in the side edges tightly before rolling up from the bottom to create a neat, sealed wrap that holds its filling without spilling.
3. Customization is Key: Feel free to swap the chickpeas for white beans or add in sun-dried tomatoes, sprouts, or thinly sliced red cabbage for extra crunch.
4. Use Good Wraps: Invest in large, pliable tortillas. If they feel stiff, briefly warming them in a dry pan for 10 seconds per side can make them easier to roll without cracking.

Frequently Asked Questions (FAQ)

Q: Can I make this gluten-free? A: Yes! Ensure you use certified gluten-free wraps or large lettuce leaves (like butter lettuce) instead of tortillas.

Q: Is this high-protein? A: Chickpeas and the healthy fats from avocado make this a filling, high-fiber, and moderately high-protein meal, especially when paired with a protein-enriched wrap.

Q: Can I omit the garlic? A: Yes, if you prefer a milder flavor, you can omit the garlic or use a small pinch of garlic powder instead of fresh.

Q: Can I use spinach instead of mixed greens? A: Yes, spinach works great and adds extra iron and nutrients to the wraps.

Conclusion

This 15-Minute Creamy Avocado Green Goddess Wrap is the epitome of quick, healthy, and delicious vegan eating. It’s a perfect no-cook solution for busy days when you need a vibrant, satisfying meal fast!