There’s something special about a perfectly made chicken wrap. It’s simple, fresh, and full of flavor, everything that Mediterranean cuisine is known for. This chicken wrap with hummus and veggies is a perfect example of how a few wholesome ingredients can come together to create a balanced, satisfying meal. Tender spiced chicken, creamy hummus, crunchy cucumbers, juicy tomatoes, and a squeeze of lemon are all wrapped up in a warm whole wheat flatbread. The result is a wrap that’s not only delicious but also nourishing and energizing.
This recipe is inspired by the vibrant street cafés found throughout the Mediterranean, places where fresh ingredients are the star and every bite feels both familiar and exciting. The contrast of warm, juicy chicken with cool, crisp vegetables and creamy hummus creates a flavor and texture combination that keeps you coming back for more.
A Mediterranean Meal Made Simple
The beauty of a chicken wrap lies in its simplicity. It’s a portable, hand-held meal that doesn’t compromise on nutrition or flavor. For busy days when cooking time is limited, this is one of those recipes that proves eating well doesn’t have to be complicated.
The combination of chicken, hummus, and vegetables provides a balanced plate in one convenient wrap:
- Protein from chicken and hummus helps keep you full and supports muscle repair.
- Healthy fats from olive oil and tahini promote heart health.
- Fiber from the whole wheat wrap and veggies supports digestion.
- Antioxidants from fresh tomatoes, cucumbers, and lemon add anti-inflammatory benefits.
It’s an excellent choice for lunch on the go, a light dinner, or even a post-workout meal.
How to Make a Chicken Wrap
Making a chicken wrap is wonderfully easy and flexible. Start by cooking your chicken—boneless, skinless thighs work beautifully because they stay moist and flavorful. Season them with your favorite Mediterranean spices like oregano, garlic, cumin, or paprika, and cook them in a skillet until golden brown and tender.
Warm your whole wheat flatbread or wrap to make it pliable. Spread a generous layer of hummus across the center. Add the sliced chicken, then top with crisp cucumbers, juicy tomatoes, and tangy pickles. A squeeze of lemon juice brightens everything up. Fold in the sides of the wrap and roll it tightly from the bottom up. If you’re packing it to go, wrap it in parchment or foil to hold everything in place.
This process is quick and forgiving—ideal for weeknights or meal prep days. You can even cook the chicken ahead of time and assemble your wraps when you’re ready to eat.
Health Benefits of Chicken Wraps
A chicken wrap like this one is more than just a tasty meal—it’s a powerhouse of nutrients.
- Rich in protein: Chicken provides lean animal protein, while hummus offers plant-based protein, creating a balanced combo.
- Heart-healthy fats: Olive oil and tahini provide monounsaturated fats that support cardiovascular health.
- Fiber for fullness: Whole wheat wraps and vegetables keep you satisfied and energized.
- Antioxidant-rich produce: Tomatoes, cucumbers, and lemon add vitamins, minerals, and anti-inflammatory compounds.
- Steady energy: This balanced meal helps prevent energy crashes and supports stable blood sugar levels.
FAQs
What to put in a chicken wrap?
A chicken wrap is incredibly versatile. Classic Mediterranean fillings include spiced chicken, hummus, cucumbers, tomatoes, pickles, and lemon juice. You can also add feta cheese, roasted red peppers, or fresh herbs like parsley and mint. For extra crunch, try shredded lettuce or cabbage.
Can I use chicken breast instead of thighs?
Yes, chicken breast works too, but thighs stay juicier. If using breast, cook for less time to avoid drying it out.
Can I make it vegetarian?
Absolutely. Substitute roasted chickpeas, grilled halloumi, or extra hummus and veggies for the chicken.
What’s the best way to wrap it?
Fold in the sides first, then roll tightly from the bottom. Wrap it in parchment or foil to hold it together if needed.
How long will these wraps keep?
They’re best enjoyed fresh, but you can store them wrapped in parchment in the fridge for up to 24 hours.
Can I use store-bought hummus?
Yes, store-bought hummus works great. Or, for a fresher flavor, make your own at home with chickpeas, tahini, lemon juice, garlic, and olive oil.
Chicken Wrap with Hummus and Veggies
Ingredients
For the Chicken:
- 6 ounces skinless, boneless chicken thighs
- 1/2 tsp black pepper
- 1/2 tsp sweet paprika
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp coriander ground
- 1/2 tsp salt
- 2 tbsp olive oil
For the Wrap:
- 6 tbsp hummus (homemade or store-bought)
- 2 whole wheat wraps
- 1/2 tomato sliced
- 1/2 cucumber sliced
- 10 round pickle slices
- 1 tbsp olive oil extra virgin
- juice of 1/2 lemon
- 1/4 tsp salt
Instructions
- Prepare the chicken: In a bowl, toss chicken pieces with black pepper, sweet paprika, onion powder, garlic powder, coriander, and salt.
- Cook: Heat olive oil in a skillet over medium heat. Add chicken and sauté for 5–7 minutes, stirring occasionally, until cooked through and golden.
- Prepare the vegetables: In a small bowl, toss tomato and cucumber slices with olive oil, lemon juice, and salt.
- Assemble the wraps: Spread 3 tablespoons of hummus on each whole wheat wrap. Add half the pickles, cucumber, and tomato mixture to each wrap. Top with half the cooked chicken.
- Wrap and serve: Roll each wrap tightly and cut in half crosswise. Serve immediately for the best texture and flavor.
Nutrition
About the Author: Jess Haines-Stephan
