Looking for a quick and satisfying meal? This Mediterranean Hummus Chicken Wrap is a fantastic healthy chicken wrap option that’s bursting with fresh flavors and easy to prepare. You’ll love how simple it is to put together a delicious and nutritious lunch or dinner.
Key Ingredients & Substitutions:
- Chicken: Use cooked, shredded chicken breast or rotisserie chicken for convenience.
- Hummus: Plain or roasted garlic hummus works best.
- Tortillas: Whole wheat or gluten-free tortillas are great healthy chicken wrap choices.
- Veggies: Cucumber, tomatoes, and spinach are core, but feel free to add bell peppers or red onion.
- Feta Cheese: Crumbled feta adds a salty tang; omit for dairy-free.
Ingredients:
- 2 large whole wheat tortillas
- 1 cup cooked, shredded chicken breast
- ¼ cup hummus
- ¼ cup chopped cucumber
- ¼ cup chopped tomatoes
- ½ cup fresh spinach leaves
- 2 tablespoons crumbled feta cheese (optional)
- 1 tablespoon fresh lemon juice
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 2
- Calories per serving: Approximately 350-400 (depending on ingredients)
- Tools Needed: Cutting board, knife
Step-by-Step Instructions:
1. Prepare Your Chicken and Vegetables
First, ensure your chicken is cooked and shredded. If using a rotisserie chicken, simply shred the breast meat. Next, wash and chop your cucumber and tomatoes into small, even pieces.
2. Assemble the Tortillas
Lay your whole wheat tortillas flat on a clean surface. Spread an even layer of hummus over each tortilla, extending almost to the edges. This base will hold all your delicious healthy chicken wrap fillings.
3. Layer the Fillings
Evenly distribute the shredded chicken over the hummus on each tortilla. Then, add the chopped cucumber, tomatoes, and fresh spinach leaves. If using, sprinkle the crumbled feta cheese over the vegetables.
4. Season and Wrap
Drizzle a little fresh lemon juice over the fillings and season with a pinch of salt and black pepper to your taste. Carefully roll each tortilla tightly, starting from one side, to create a secure wrap.
5. Serve and Enjoy
You can slice your healthy chicken wraps in half for easier eating or enjoy them whole. These are perfect for a quick lunch or a light dinner.
Variation Ideas:
- Add thinly sliced red onion or bell peppers for extra crunch.
- Mix in a tablespoon of chopped Kalamata olives for more Mediterranean flavor.
- Try a different flavored hummus, like roasted red pepper or sundried tomato.
- Include a sprinkle of dried oregano or dill for an herb boost.
Storage Instructions:
If you have any leftover Mediterranean Hummus Chicken Wraps, store them tightly wrapped in plastic wrap or in an airtight container in the refrigerator. They are best enjoyed fresh, but will keep for up to 1 day. Reheating is not recommended as the fresh vegetables may become soggy.
Frequently Asked Questions (FAQ):
Can I make these ahead of time?
You can prep the chicken and chop the vegetables ahead of time. Assemble the wraps just before serving for the best freshness.
What kind of chicken should I use?
Cooked and shredded chicken breast works perfectly. A rotisserie chicken is a great shortcut for this healthy chicken wrap recipe.
Are these wraps good for meal prep?
Yes, you can certainly prepare all the components and store them separately. Assemble your healthy chicken wraps fresh each day.
Can I make this dairy-free?
Absolutely! Simply omit the feta cheese. The healthy chicken wrap will still be delicious and flavorful.
What other vegetables can I add?
Feel free to add shredded carrots, thinly sliced bell peppers, or even some shredded cabbage for extra crunch and nutrients.
How can I make this spicier?
Add a pinch of red pepper flakes to the hummus or include some sliced jalapeños for a kick in your healthy chicken wrap.