Chicken Hummus Wrap (Mediterranean-Style & Meal Prep Friendly)

Looking for a quick, healthy, and incredibly satisfying meal that’s bursting with Mediterranean flavors? This Chicken Hummus Wrap recipe is exactly what you need! Discover how effortlessly you can combine tender, seasoned chicken with creamy hummus and fresh vegetables into a delicious homemade wrap. Perfect for a speedy lunch, a light dinner, or convenient meal prep, this healthy chicken hummus wrap is packed with protein and flavor, making it an ideal choice for any busy day on recipesfood.org. Get ready to wrap up deliciousness!

🧆 Why You’ll Love This Chicken Hummus Wrap

This chicken hummus wrap is healthy, vibrant, and flavor-packed. It blends tender grilled chicken, creamy hummus, and crunchy vegetables for a balanced, satisfying meal that works for meal prep, on-the-go lunches, or light dinners. No cooking required if you’re using pre-cooked chicken!

🧄 Ingredients You’ll Need

Chicken Hummus Wrap (Mediterranean-Style & Meal Prep Friendly)

---

• Author: ranime
• Total Time: 15 mins
• Yield: 4 wraps 1x

Print Recipe

Pin Recipe

Description

A wholesome Mediterranean-inspired wrap with grilled chicken, creamy hummus, fresh veggies, and tangy feta, all wrapped in a soft tortilla. Perfect for a nutritious lunch on-the-go!

---

Ingredients

Scale 1x2x3x

Optional: olives, red onion, tzatziki, lemon juice

• 1½ cups grilled or rotisserie chicken, sliced or shredded
• ¼ cup hummus (any flavor: classic, roasted red pepper, garlic, etc.)
• 1 large wrap or tortilla (whole wheat, spinach, or gluten-free)
• ½ cup shredded lettuce or spinach
• ¼ cup chopped cucumber
• ¼ cup chopped tomato
• 2 tbsp crumbled feta cheese
• Optional: olives, red onion, tzatziki, lemon juice

Cook Mode Prevent your screen from going dark

---

Instructions

1. Prep chicken: If using plain cooked chicken, toss with 1 tsp olive oil, 1/2 tsp garlic powder, and 1/2 tsp paprika.
2. Assemble: Warm tortillas slightly. Spread 2 tbsp hummus and 1/2 tbsp yogurt on each tortilla.
3. Layer: Divide chicken, lettuce, cucumber, red onion, roasted peppers, feta, and olives (if using) among tortillas. Sprinkle with oregano.
4. Wrap: Fold sides inward, then roll tightly from the bottom.
5. Grill (optional): Brush wraps lightly with olive oil. Grill seam-side down in a pan for 1-2 minutes per side until golden.
6. Serve: Cut diagonally and enjoy immediately, or wrap in foil for later.

Notes

• Meal prep: Store components separately; assemble when ready to eat.
• Vegan option: Omit chicken and feta, add roasted chickpeas.
• Low-carb: Use lettuce leaves instead of tortillas.
• For extra flavor, mix 1 tsp lemon zest into the hummus.

• Prep Time: 10 mins
• Cook Time: 5 mins
• Category: Lunch
• Method: No-Cook/Assembling
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 wrap
• Calories: 380
• Sugar: undefined
• Sodium: 650mg
• Fat: 16g
• Saturated Fat: 4g
• Unsaturated Fat: undefined
• Trans Fat: undefined
• Carbohydrates: undefined
• Fiber: 6g
• Protein: 30g
• Cholesterol: undefined

👉 Tip: Try flavored hummus to switch up the taste — roasted garlic or lemon dill is excellent.

🔥 Step-by-Step Instructions

Step 1: Layer the Base
Spread hummus evenly over the wrap. Add a squeeze of lemon if desired.

Step 2: Add Chicken & Veggies
Layer chicken, lettuce, tomato, cucumber, feta, and any extras.

Step 3: Wrap & Serve
Fold sides in, roll tightly, and slice in half. Serve immediately or chill for later.

Step 4: Optional Grill Finish
Toast in a skillet or sandwich press for a warm, melty wrap.

🍽️ Serving Suggestions

• Pair with pita chips or tabbouleh
• Serve with a side of tzatziki or yogurt sauce
• Add fresh fruit or a granola bar for a balanced lunch
• Include in a Mediterranean lunchbox with olives and nuts

🧊 Storage & Meal Prep Tips

• Chicken: Prep ahead and store up to 4 days
• Wraps: Assemble fresh or night before — wrap tightly in foil or parchment
• Veggie Tip: Pat veggies dry to avoid sogginess

⚖️ Nutrition Estimate (Per Wrap)

• Calories: ~430
• Protein: 34g
• Carbs: 20g
• Fat: 22g
• Gluten-free optional, dairy-free adaptable, Mediterranean diet-friendly

❓ Frequently Asked Questions (FAQ)

• Can I use hummus as the only spread?
  Yes — it adds moisture and flavor without needing dressing.
• What’s a good veggie substitute?
  Roasted red peppers, shredded carrots, or arugula work well.
• Can I make it vegan?
  Use chickpeas or falafel instead of chicken, and skip the cheese.
• What goes with hummus in a wrap? In a wrap, hummus pairs perfectly with fresh vegetables like cucumbers, tomatoes, bell peppers, carrots, and leafy greens (spinach, lettuce). Cooked chicken, feta cheese, olives, and a drizzle of hot sauce or a light vinaigrette also complement it well.
• Do hummus and chicken go together? Yes, hummus and chicken go together exceptionally well! The creamy, earthy flavor of hummus provides a delicious base and moisture that perfectly complements tender, seasoned chicken, especially in Mediterranean-inspired dishes.
• Are hummus wraps good for you? Yes, hummus wraps are generally very healthy. They are rich in plant-based protein and fiber from hummus and chickpeas, plus essential vitamins and minerals from fresh vegetables. Adding lean chicken boosts the protein content for a satisfying meal.
• How many calories in a chicken hummus wrap? The calorie count for a chicken hummus wrap typically ranges from 400 to 600 calories per serving, depending on the size of the tortilla, the amount of chicken and hummus, and additional ingredients like cheese or oil.

🔗 Related Reads

• Spicy Chicken Wrap (Bold, Fiery & Fast to Make)
• 20-Minute Chicken Caesar Wraps (No Cooking Required)

ranime

Ranime is the founder of RecipesFood.org, where she shares wholesome and creative recipes for everyday cooking. She’s passionate about food, wellness, and inspiring others to cook with joy and confidence.