GRILLED CHICKEN AND HUMMUS WRAP
This grilled chicken and hummus wrap is a nutritious, protein-packed meal perfect for a quick lunch or light dinner. The combination of tender grilled chicken, creamy hummus and crisp lettuce creates a balanced wrap that is both satisfying and delicious. Whole wheat tortillas add a source of complex carbohydrates and fibre, making this meal a great option for maintaining energy levels throughout the day. Hummus provides heart-healthy fats and a rich, savoury flavour that pairs beautifully with the smoky taste of grilled chicken. This wrap is not only easy to prepare but also ideal for meal prep, as it can be stored and enjoyed later. Whether you’re looking for a healthy post-workout meal, a filling lunch, or a simple dinner, this grilled chicken and hummus wrap is a fantastic choice that delivers both nutrition and great taste.
RECIPE CATEGORY
Lunch, Snack, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, American
PREPARATION/TECHNIQUES
Grill, 5 Ingredients or Less, Prepared in Advance
OCCASION/HOLIDAY
Healthy Eating, Quick Lunch, Post-Workout Meal, Picnic, Summer Refreshment
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Wrap
INGREDIENTS
The following are the ingredients we need to prepare the chicken and hummus wrap.
- 100g grilled chicken breast
- 1 small whole-wheat tortilla
- 1 tbsp hummus
- 10g shredded lettuce
FULL NUTRITIONAL INFORMATION
- Calories: 280 kcal
- Protein: 32g
- Carbohydrates: 25g
- Fibre: 5g
- Fat: 8g
- Saturated Fat:5g
- Sodium: 250mg
- Sugar: 2g
PREPARATION
- Prepare The Chicken: If not already cooked, season the chicken breast with salt, pepper and a dash of olive oil. Grill over medium-high heat for 5-6 minutes per side or until the internal temperature reaches 75°C (165°F). Let it rest before slicing it into strips.
- Warm The Tortilla (Optional): Lightly heat the whole wheat tortilla in a dry pan over medium heat for about 10 seconds on each side. This makes it more pliable and easier to fold.
- Spread The Hummus: Evenly spread 1 tablespoon of hummus across the centre of the tortilla.
- Add The Chicken: Layer the sliced grilled chicken over the hummus.
- Top With Lettuce: Sprinkle the shredded lettuce over the chicken for added crunch and freshness.
- Wrap And Roll: Fold in the sides of the tortilla, then roll it tightly from the bottom up, ensuring the filling stays intact.
- Serve Immediately: Enjoy fresh or wrap in foil for an on-the-go meal.
PREP TIME
5 minutes
COOKING TIME
6 minutes
TIPS
Here are some helpful tips for you when making this chicken and hummus wrap.
- Use Fresh Hummus: Opt for homemade or high-quality store-bought hummus for the best flavour. Adding a squeeze of lemon juice to store-bought hummus can enhance its taste.
- Grill Chicken In Batches: Preparing extra grilled chicken in advance makes it easy to assemble wraps quickly throughout the week.
- Keep The Wrap From Getting Soggy: If making ahead, store the hummus separately and spread it just before eating.
- Choose A Sturdy Tortilla: Whole wheat tortillas hold up better than white ones and provide more fibre.
- Enhance The Flavour: A sprinkle of paprika, cumin, or black pepper on the chicken can add depth to the wrap.
- Chop Lettuce Finely: Finely shredded lettuce distributes more evenly in the wrap, preventing large chunks from falling out.
- Secure The Wrap: If taking it on the go, wrap it in parchment paper or foil to hold its shape.
VARIATIONS
- Spicy Version: Add a drizzle of hot sauce or a pinch of red pepper flakes for a spicier kick.
- Extra Crunch: Add sliced cucumbers, red onions, or bell peppers for more texture.
- Cheesy Option: Sprinkle some crumbled feta or grated parmesan for a savoury twist.
- Vegan Alternative: Swap the grilled chicken for grilled tofu or chickpeas for a plant-based version.
- Garlic Boost: Mix a little garlic powder into the hummus for a richer flavour.
PREPPING AND STORAGE
- Refrigeration: Store wrapped in foil or an airtight container in the fridge for up to 24 hours.
- Freezing: Not recommended, as hummus can change texture when thawed, making the wrap less fresh.
- Meal Prep Tip: Cook and store grilled chicken separately. Assemble fresh for the best taste and texture.