Chicken Wraps with Hummus and Veggies are one of the easiest, healthiest meals you can make. They’re ideal for lunchboxes, on-the-go dinners, or even light snacks between meals. Combining grilled chicken, creamy hummus, and crisp vegetables inside a soft wrap makes them both satisfying and nutritious.
This recipe is especially popular with those following a Mediterranean-style diet. The ingredients are clean, high in protein and fiber, and require minimal cooking. You can prepare them in advance and customize them to suit your taste or dietary preferences.
Why will readers love this recipe? It’s fast, budget-friendly, meal prep-friendly, and full of color and crunch. The hummus not only provides creamy richness but also replaces the need for mayo or cheese, making the wrap healthier and dairy-free.
For more Mediterranean-style lunches, check out our Overnight Oats with Berries or try our popular Mediterranean Quinoa .
Preparation Phase & Tools to Use
Essential Tools and Equipment
- Non-stick skillet or grill pan
- Sharp chef’s knife
- Cutting board
- Measuring spoons
- Mixing bowls
- Tongs
- Silicone spatula
Importance of Each Tool
A non-stick skillet or grill pan is crucial for cooking the chicken evenly without excess oil. A sharp knife ensures vegetables are chopped cleanly and evenly, preserving texture and appearance. Tongs help flip the chicken quickly without tearing the meat, and a mixing bowl is useful for tossing vegetables with seasoning if desired.
Preparation Tips
- Slice chicken breast thinly before cooking for faster and more even cooking
- Season the chicken at least 15 minutes in advance to allow flavors to develop
- Warm your wraps before assembling for a better texture and flexibility
- Use dry vegetables to avoid a soggy wrap
- Spread hummus evenly to prevent ingredients from sliding out during wrapping
Ingredients
For the Chicken
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Juice of 1/2 lemon (optional)
For the Wrap Assembly
- 4 large whole wheat or flour tortillas
- 1 cup hummus (store-bought or homemade)
- 1 cup shredded lettuce or baby spinach
- 1/2 cucumber, thinly sliced
- 1/2 red bell pepper, thinly sliced
- 1/4 red onion, thinly sliced
- 1 small carrot, grated
- Optional: fresh herbs like parsley or mint
Optional Add-ons
- Sliced avocado
- Crumbled feta (omit for dairy-free)
- Pickled red onions
- A drizzle of hot sauce or tahini
Step-by-Step Directions
- Prepare the chicken
Pat the chicken dry and slice into thin strips. In a bowl, toss with olive oil, garlic powder, smoked paprika, salt, pepper, and lemon juice. Set aside to marinate for 15–30 minutes if time allows. - Cook the chicken
Heat a non-stick skillet or grill pan over medium-high heat. Add the seasoned chicken and cook for 4–6 minutes per side, until golden brown and cooked through. Remove from heat and let rest. - Prep the veggies
While the chicken cooks, slice the cucumber, bell pepper, onion, and grate the carrot. Wash and dry the greens thoroughly. - Warm the wraps
Place tortillas on a dry skillet for 15–20 seconds per side until soft and pliable. Alternatively, microwave them for 10 seconds wrapped in a damp paper towel. - Assemble the wraps
Lay a tortilla flat. Spread 2–3 tablespoons of hummus across the center. Add a handful of greens, some sliced veggies, and cooked chicken strips. Add any optional toppings. - Wrap and roll
Fold the sides over the filling, then roll tightly from the bottom. Secure with parchment or foil if packing for lunch. - Serve or store
Serve immediately for the best texture or refrigerate for up to 2 days. Perfect for grab-and-go meals.
Optional variations include using grilled tofu instead of chicken, using spinach wraps, or adding sun-dried tomatoes for an extra flavor boost.
Serving Suggestions
Chicken Wraps with Hummus and Veggies are incredibly flexible. You can serve them hot or cold, depending on your preference or the occasion. For lunch, they’re portable and easy to pack. For dinner, they pair beautifully with a light soup, salad, or grain-based side.
Wraps can be sliced in half diagonally and served on a platter for a clean, bistro-style presentation. Add a garnish of fresh herbs, lemon wedges, or extra hummus on the side for dipping.
For a Mediterranean meal experience, serve these wraps with traditional sides like roasted vegetables or a cold salad. These wraps also work well as part of a picnic spread, potluck, or meal prep rotation.
If you’re prepping in advance, wrap each one tightly in parchment or foil. Store in the refrigerator and enjoy within two days for best freshness.
Common Mistakes to Avoid & How to Perfect the Recipe
Overcooking the Chicken
Dry chicken ruins a wrap. Use medium heat and cook just until the internal temperature hits 165°F. Let the chicken rest for a few minutes before slicing to lock in juices.
Overstuffing the Wrap
Too many fillings make the wrap hard to fold and prone to breaking. Keep portions moderate and spread the hummus evenly as a base layer.
Using Wet Vegetables
Moisture leads to soggy wraps. Pat all veggies dry with paper towels before assembling. Avoid watery toppings like tomatoes unless fully deseeded.
Skipping Seasoning
Unseasoned chicken will make the wrap bland. Don’t skip the spice blend, and consider adding a splash of lemon juice for brightness.
Not Heating the Tortilla
Cold wraps are harder to fold and can tear. Warm each wrap briefly in a skillet or microwave before assembling.
Assembling Too Far in Advance
Wraps with moist ingredients like hummus are best assembled just before serving to avoid sogginess. If you must prep ahead, keep the components separate until ready to eat.
For other wrap ideas and Mediterranean-inspired flavors, check out our Lemon Herb Couscous or Healthy Tabbouleh Salad.
Side Dish Recommendations
Pair your Chicken Wraps with Hummus and Veggies with any of these complementary sides to round out the meal.
Greek Yogurt Dip with Pita Chips
A creamy dip like tzatziki or garlic-yogurt pairs well with crispy baked pita chips. A light, refreshing option that balances the richness of hummus.
Mediterranean Quinoa Salad
Packed with vegetables, herbs, and lemon dressing, this salad complements the wraps perfectly. It also adds a healthy grain component to the meal.
Roasted Sweet Potato Wedges
Seasoned with paprika and garlic, roasted sweet potatoes bring a touch of sweetness and fiber to your plate. They’re hearty but still healthy.
Chickpea Salad
A simple salad with chickpeas, tomatoes, cucumber, and lemon vinaigrette offers protein and texture. It matches the hummus flavors nicely.
Marinated Olives and Feta
Serve a small bowl of assorted olives and cubed feta cheese for a salty, briny side. This brings out the Mediterranean essence of the wrap.
Grilled Zucchini and Eggplant
Quick-grilled vegetables are perfect served warm or cold. They add a smoky layer of flavor and a dose of fiber.
Cucumber and Tomato Salad
This salad keeps things crisp and refreshing. Toss with olive oil, red wine vinegar, and oregano for authentic flavor.
Lentil Soup
If you’re serving the wrap for dinner, a bowl of warm lentil soup makes the meal more filling and balanced. It’s high in fiber and ideal for cooler evenings.
These sides not only enhance the flavor but also keep your meals nutritious and aligned with a Mediterranean diet. You can find more pairing ideas in our Sweet ‘n Spicy BBQ Beef Brisket Flatbread and related articles.
Recipe Tips and Storage
Recipe Tips
- Use thin-sliced chicken breast or tenderloins for faster cooking and even flavor distribution
- Spread hummus evenly over the wrap surface to help ingredients stick and add creaminess to every bite
- To keep wraps from tearing, warm the tortillas slightly before filling
- Avoid overstuffing. A modest portion of each filling ingredient rolls more tightly and holds its shape
- Add a splash of lemon juice or a few fresh herbs for extra brightness
- If using store-bought hummus, choose varieties without added sugar or preservatives for the cleanest taste
Storage Instructions
Once assembled, these wraps are best eaten within 1–2 days. Wrap each tightly in parchment or foil and store in the refrigerator. If you’re packing them for lunch, keep them chilled until serving to maintain freshness.
If prepping for later in the week, store the cooked chicken, sliced vegetables, and hummus separately in airtight containers. Assemble wraps right before eating to maintain crispness and texture.
Reheating Instructions
These wraps are typically served cold or at room temperature. If you prefer a warm wrap, reheat the chicken separately and assemble just before serving. Avoid microwaving the entire wrap with fresh vegetables inside, as it will cause sogginess.
FAQs – People Also Ask
Are chicken wraps with hummus healthy?
Yes, they are high in protein, rich in fiber, and low in saturated fat. Using hummus instead of mayo or cream-based sauces keeps the dish nutritious and heart-healthy.
Can I use leftover chicken?
Absolutely. Grilled, baked, or rotisserie chicken works well. Just slice it thin and reheat gently before adding to your wrap.
What kind of hummus is best for this wrap?
Classic plain hummus is ideal, but flavored options like garlic, roasted red pepper, or lemon herb can add variety. Choose one that complements your vegetables and seasonings.
Can I make this wrap vegetarian?
Yes. Simply omit the chicken and add extra vegetables, chickpeas, or grilled tofu. You can also try our Easy Chickpea Salad inside a wrap for a plant-based version.
What vegetables work best?
Crunchy and fresh vegetables like cucumber, bell pepper, shredded lettuce, carrots, and red onion provide texture and balance the creamy hummus and tender chicken.
Can I freeze these wraps?
Freezing is not recommended due to the high water content in the vegetables and hummus. These ingredients tend to release moisture when thawed, making the wrap soggy.
Are these wraps good for meal prep?
Yes. Prepare all components ahead of time and store them separately. Assemble just before eating for best results. This method keeps each element fresh and flavorful.
What bread or wrap is best?
Whole wheat, spinach, or gluten-free wraps are all great options. Just ensure they’re pliable enough to roll without breaking.
Can I add cheese to this recipe?
Yes. Crumbled feta or shredded mozzarella pairs well. However, for a dairy-free version, skip the cheese and rely on hummus for creaminess.
How do I stop my wraps from becoming soggy?
Use dry vegetables, avoid overfilling, and wrap tightly. Store wrapped in foil or parchment, not plastic, to minimize trapped moisture.
Conclusion
Chicken Wraps with Hummus and Veggies are an ideal solution for healthy, satisfying meals that don’t take hours to prepare. With lean protein, crisp vegetables, and the creamy richness of hummus, this wrap offers balanced nutrition and bold flavor in every bite.
Perfect for lunchboxes, light dinners, or even casual entertaining, this wrap is endlessly customizable. Whether you’re following a Mediterranean diet or simply looking to eat cleaner, this recipe is a keeper.
Tried these Chicken Wraps with Hummus and Veggies? Let us know in the comments how you customized yours. Did you add avocado or swap in a spicy hummus?
Share your wraps with us on social media using the hashtag #RecipesLadyWraps for a chance to be featured on our site.
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