Lunch didn’t seem like a big deal until that afternoon when hunger hit harder than expected. I was juggling emails and phone calls, barely remembering to glance at the clock. When I finally stepped away to make this high protein chicken hummus wrap, the sizzling sound of the chicken hitting the pan was like a small celebration. The smell of cumin and smoked paprika filled the kitchen, pulling me in closer despite the chaos on my desk. I didn’t measure the vegetables exactly—just sliced some cucumber and tomatoes somewhere between thin and chunky. The first bite was a surprise: creamy hummus, tender chicken with a smoky edge, and the crisp freshness of spinach and onion all tangled up in a warm whole wheat tortilla. I wasn’t expecting such a satisfying pause in the day, but it was exactly what I needed.
- Balanced nutrition with a solid dose of protein to keep you energized.
- Fresh ingredients that don’t require a lot of prep — it’s simple — and that’s kind of the point.
- A flavor combo that’s smoky, creamy, and crisp without feeling heavy.
- Wraps hold together well but you might want a napkin handy for some drips.
If you’re worried about time, this one comes together in less than 30 minutes, and it’s easy to customize to what you have on hand.
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High Protein Chicken Hummus Wrap
- Total Time: 25 minutes
- Yield: 2 wraps 1x
Description
A delicious and nutritious high protein chicken hummus wrap packed with tender grilled chicken, creamy hummus, fresh vegetables, and whole wheat tortilla for a satisfying meal.
Ingredients
2 whole wheat tortillas, 10 inch
8 ounces boneless skinless chicken breast, trimmed
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup hummus, plain or roasted garlic flavor
1/2 cup cucumber, thinly sliced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 cup fresh spinach leaves
1 tablespoon fresh lemon juice
Instructions
Preheat a grill pan or skillet over medium-high heat.
In a small bowl, combine olive oil, ground cumin, smoked paprika, garlic powder, salt, and black pepper to create a marinade.
Brush the marinade evenly over both sides of the chicken breasts.
Place the chicken breasts on the hot grill pan and cook for 6 to 7 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
Remove the chicken from the pan and let it rest for 5 minutes.
While the chicken rests, warm the whole wheat tortillas in a dry skillet over medium heat for about 30 seconds on each side or until pliable.
Slice the rested chicken breasts into thin strips.
Spread 1/4 cup of hummus evenly over the center of each tortilla.
Divide the sliced chicken evenly over the hummus on each tortilla.
Top the chicken with cucumber slices, cherry tomato halves, red onion slices, and fresh spinach leaves.
Drizzle 1/2 tablespoon fresh lemon juice over the fillings in each wrap.
Fold the sides of each tortilla over the filling and then roll tightly from the bottom up to form a wrap.
Cut each wrap in half diagonally and serve immediately.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Don’t stress about fancy equipment—just a reliable pan or grill skillet will do the trick. I usually serve these with a side of crunchy carrot sticks or a handful of olives, but honestly, it’s good on its own. If you’re feeling adventurous, try swapping the spinach for arugula or adding a sprinkle of feta for a tangy twist. Some days I toss in a few sliced avocado chunks, though I haven’t tested how well it holds up wrapped.
FAQ
Can I make these wraps ahead of time? Yes, but it’s best to keep the hummus and veggies separate until you’re ready to eat to avoid sogginess. Wrap them tightly and store in the fridge for up to two days.
What’s a good alternative to chicken? Grilled tofu or chickpeas would work well if you want a plant-based option, though the texture and flavor will shift.
Is it okay to use flavored hummus? Absolutely, roasted garlic or red pepper hummus can add an extra kick.
Ready to turn lunchtime into something a little more exciting? This wrap is waiting for you to roll it up and dive in.