Chicken Hummus Wraps Recipe

There are some recipes that just become instant classics in a household, and for us, the Chicken Hummus Wrap is definitely one of them. It started as a quick lunch experiment one busy weekday – I had leftover grilled chicken, a tub of homemade hummus calling out from the fridge, and a pack of whole wheat wraps. Little did I know, this simple combination would soon become a weekly request, a picnic staple, and even a surprisingly elegant light dinner option when served with a fresh salad. What started as a way to use up leftovers has morphed into a dish we actively plan for. The beauty of this wrap lies in its perfect balance of flavors and textures. The creamy, nutty hummus, the tender, savory chicken, the crisp freshness of the vegetables, all enveloped in a soft, pliable wrap – it’s a symphony in every bite. Even my picky eaters, who usually balk at anything remotely “healthy,” devour these wraps without a fuss. They love the taste, and I love knowing they’re getting a nutritious and satisfying meal. If you’re looking for a recipe that’s quick, healthy, incredibly delicious, and endlessly versatile, then look no further. This Chicken Hummus Wrap is about to become your new go-to, just like it did for us. Get ready to experience a flavor explosion that’s both wholesome and utterly addictive.

Ingredients

To create these delectable Chicken Hummus Wraps, you’ll need a collection of fresh and flavorful ingredients. Each component plays a vital role in achieving the perfect balance of taste and texture that makes this recipe so irresistible. Let’s break down each ingredient and explore why they are essential and how you can customize them to your liking.

For the Chicken Marinade:

• 1 lb Chicken Breast: The star protein of our wrap, chicken breast provides a lean and satisfying base. Opt for boneless, skinless chicken breasts for convenience and healthier eating. Chicken thighs can also be used for a richer flavor, though they will require a slightly longer cooking time to ensure they are cooked through. When selecting your chicken, look for breasts that are plump and firm, with a healthy pink color. Fresh, high-quality chicken will always yield the best results in terms of flavor and texture. Consider sourcing organic or free-range chicken if you prioritize ethical and sustainable food choices.
• 1/4 cup Olive Oil: Olive oil is the foundation of our marinade, contributing moisture and richness to the chicken while also helping the other flavors adhere. Extra virgin olive oil is recommended for its superior flavor and health benefits. It’s rich in antioxidants and healthy fats, adding a nutritional boost to your marinade. If you are out of olive oil, avocado oil or even melted coconut oil can serve as alternatives, though they will impart slightly different flavor profiles.
• 2 tablespoons Lemon Juice: The bright acidity of lemon juice is crucial for tenderizing the chicken and adding a zesty tang that cuts through the richness of the hummus. Freshly squeezed lemon juice is always preferred for its vibrant flavor, but bottled lemon juice can be used in a pinch. Lime juice can also be used as a substitute for a slightly different citrus note. The acidity in the lemon juice also helps to balance the flavors of the marinade and prevent the chicken from becoming bland.
• 2 cloves Garlic, minced: Garlic is an aromatic powerhouse, infusing the chicken with a savory and pungent flavor that is essential to the overall taste profile of the wrap. Freshly minced garlic is always the best choice for maximum flavor. If you don’t have fresh garlic, garlic powder can be used as a substitute (about 1 teaspoon of garlic powder for 2 cloves of garlic). Roasting the garlic before mincing can also add a sweeter, mellower garlic flavor to the marinade.
• 1 teaspoon Dried Oregano: Oregano adds a warm, slightly peppery, and aromatic Mediterranean note to the chicken, perfectly complementing the hummus and other ingredients. Dried oregano is convenient and readily available, but fresh oregano can also be used (use about 1 tablespoon of fresh oregano for 1 teaspoon of dried). Other Mediterranean herbs like thyme or rosemary can be added or substituted for oregano to create different flavor variations.
• 1/2 teaspoon Salt: Salt is essential for enhancing the flavors of all the ingredients and properly seasoning the chicken. Use kosher salt or sea salt for the best flavor. Adjust the amount of salt to your preference, considering the salt content of your hummus and other toppings. Salt also plays a role in tenderizing the chicken by helping to break down proteins.
• 1/4 teaspoon Black Pepper: Freshly ground black pepper adds a subtle spice and depth of flavor to the marinade, complementing the other seasonings. Freshly ground pepper is always preferred for its brighter and more robust flavor compared to pre-ground pepper. White pepper can be used as a milder alternative to black pepper if desired.

For the Hummus Wrap:

• 1 cup Hummus: Creamy, nutty hummus is the star of the wrap, providing a rich and flavorful base and a healthy dose of protein and fiber. You can use store-bought hummus for convenience, or make your own homemade hummus for ultimate freshness and flavor control. Homemade hummus allows you to adjust the ingredients to your exact preferences, such as the amount of garlic, lemon juice, and tahini. Consider trying different hummus flavors like roasted red pepper hummus, spinach artichoke hummus, or spicy jalapeno hummus for variations.
• 4 Large Whole Wheat Wraps (or Pita Bread): Whole wheat wraps provide a healthy and sturdy vessel for holding all the delicious fillings. Whole wheat wraps offer more fiber and nutrients compared to white wraps. Pita bread can also be used for a more traditional Mediterranean feel, though it may be slightly less pliable than wraps. Gluten-free wraps are available for those with dietary restrictions. Consider warming the wraps or pita bread slightly before assembling to make them more pliable and prevent tearing.
• 1 Cucumber, thinly sliced: Cucumber adds a refreshing coolness and crispness to the wrap, providing a textural contrast to the creamy hummus and tender chicken. English cucumbers or Persian cucumbers are preferred for their fewer seeds and thinner skin. Peel the cucumber if the skin is thick or waxed. Slicing the cucumber thinly ensures it is easy to bite through and distribute evenly in the wrap.
• 1 Red Bell Pepper, thinly sliced: Red bell pepper contributes a sweet and slightly crunchy element, along with vibrant color and added nutrients. Red bell peppers are sweeter than green bell peppers and packed with vitamin C. Other colors of bell peppers, such as yellow or orange, can also be used for variety and different flavor profiles. Remove the seeds and membranes before slicing the bell pepper.
• 1/2 Red Onion, thinly sliced (optional): Red onion adds a pungent and slightly spicy bite, enhancing the overall flavor complexity of the wrap. Red onion has a milder flavor than yellow or white onions and is often preferred for raw applications. Soaking the red onion slices in cold water for a few minutes can help to reduce their sharpness if desired. If you are sensitive to raw onions, you can omit them or use a milder onion like shallots or scallions.
• Optional Toppings: Feta cheese, Kalamata olives, fresh parsley or cilantro, spinach or arugula, sun-dried tomatoes, hot sauce, tzatziki sauce. These optional toppings allow you to customize your wraps and add extra layers of flavor and texture. Feta cheese adds a salty and tangy element, while Kalamata olives provide a briny and savory flavor. Fresh herbs contribute freshness and aroma, and spinach or arugula add leafy greens and nutrients. Sun-dried tomatoes offer a chewy and intense tomato flavor, and hot sauce adds a spicy kick. Tzatziki sauce can be used as an alternative or addition to hummus for extra creaminess and flavor.

Instructions

Creating these Chicken Hummus Wraps is a breeze, even for beginner cooks. Follow these simple step-by-step instructions to assemble your own flavorful and satisfying wraps. We’ll break down each stage of the process, from marinating and cooking the chicken to assembling the final wraps.

Step 1: Marinate the Chicken (Minimum 30 minutes, ideally longer)

1. Prepare the Marinade: In a medium-sized bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper. Ensure all ingredients are well combined to create a homogenous and flavorful marinade. Taste the marinade and adjust seasonings to your preference, adding more lemon juice for tanginess, garlic for pungency, or salt and pepper to taste.
2. Marinate the Chicken: Place the chicken breasts in the bowl with the marinade. Turn the chicken to ensure it is evenly coated on all sides with the marinade. This will allow the flavors to penetrate the chicken and tenderize it.
3. Refrigerate: Cover the bowl with plastic wrap or transfer the chicken and marinade to a resealable bag. Refrigerate for at least 30 minutes, or ideally for 1-4 hours for maximum flavor infusion. The longer the chicken marinates, the more flavorful and tender it will become. If marinating for longer than 4 hours, ensure the chicken is stored in the refrigerator to prevent bacterial growth.

Step 2: Cook the Chicken (Grill, Bake, or Pan-Fry)

1. Choose Your Cooking Method: You can grill, bake, or pan-fry the chicken, depending on your preference and available equipment. Grilling imparts a smoky flavor, baking is a hands-off method, and pan-frying is quick and easy.
2. Grilling: Preheat your grill to medium-high heat. Remove the chicken from the marinade and discard the marinade. Grill the chicken for about 5-7 minutes per side, or until cooked through and no longer pink in the center and the juices run clear when pierced with a fork. The exact grilling time will depend on the thickness of the chicken breasts and the heat of your grill.
3. Baking: Preheat your oven to 400°F (200°C). Place the marinated chicken breasts on a baking sheet lined with parchment paper or foil for easy cleanup. Bake for 20-25 minutes, or until cooked through. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
4. Pan-Frying: Heat a tablespoon of olive oil in a large skillet over medium-high heat. Remove the chicken from the marinade and discard the marinade. Pan-fry the chicken for about 5-7 minutes per side, or until cooked through and golden brown. Avoid overcrowding the skillet, as this can lower the temperature and prevent proper browning. Cook in batches if necessary.
5. Rest the Chicken: Once the chicken is cooked, remove it from the heat and let it rest for 5-10 minutes before slicing or shredding. Resting allows the juices to redistribute throughout the chicken, resulting in more tender and flavorful meat.

Step 3: Prepare the Wraps and Assemble

1. Warm the Wraps (Optional): If desired, lightly warm the whole wheat wraps in a dry skillet or microwave for a few seconds to make them more pliable and prevent tearing. Warming the wraps enhances their texture and makes them easier to roll.
2. Spread Hummus: Lay out the wraps on a clean surface. Spread a generous layer of hummus evenly over each wrap, leaving a small border around the edges. The hummus acts as a flavorful base and helps to bind the other ingredients together.
3. Add Chicken: Slice or shred the cooked chicken into bite-sized pieces. Arrange the chicken evenly over the hummus layer on each wrap. Distribute the chicken in a line down the center of the wrap for easier rolling.
4. Add Vegetables: Layer the thinly sliced cucumber, red bell pepper, and red onion (if using) over the chicken. Arrange the vegetables in a visually appealing and even manner. You can also add other vegetables like spinach, arugula, or shredded carrots at this stage.
5. Add Optional Toppings (Optional): Sprinkle any desired optional toppings, such as feta cheese, Kalamata olives, or fresh herbs, over the vegetables. These toppings add extra layers of flavor and texture to the wraps.
6. Roll the Wraps: To roll the wraps, fold in the sides of the wrap slightly, and then tightly roll from the bottom up, like a burrito. Secure the wrap by tucking in the bottom edge as you roll. Rolling the wraps tightly will help to keep all the fillings contained.
7. Cut and Serve: Cut the wraps in half diagonally or in the center if desired. Serve immediately and enjoy! Cutting the wraps in half makes them easier to handle and eat.

Nutrition Facts

This Chicken Hummus Wrap is not only delicious but also packed with nutrients, making it a healthy and satisfying meal option. The nutrition facts provided below are approximate and can vary depending on the specific ingredients used and serving sizes.

Serving Size: 1 Wrap

Approximate Nutritional Values per Serving:

• Calories: 450-550 kcal
• Protein: 30-35g
• Fat: 20-25g
  • Saturated Fat: 4-5g
  • Unsaturated Fat: 15-20g (primarily healthy monounsaturated and polyunsaturated fats from olive oil and hummus)
• Cholesterol: 70-80mg
• Sodium: 600-800mg (can vary based on hummus and seasoning)
• Carbohydrates: 40-50g
  • Fiber: 8-10g
  • Sugar: 5-7g (naturally occurring sugars from vegetables and hummus)

Key Nutritional Highlights:

• High in Protein: The chicken and hummus are excellent sources of lean protein, essential for muscle building, satiety, and overall bodily functions. Protein helps you feel fuller for longer, aiding in weight management and preventing energy crashes.
• Good Source of Healthy Fats: Olive oil and hummus provide healthy monounsaturated and polyunsaturated fats, beneficial for heart health, brain function, and reducing inflammation. These healthy fats are crucial for absorbing fat-soluble vitamins and supporting overall well-being.
• Rich in Fiber: Whole wheat wraps, hummus, and vegetables contribute a significant amount of dietary fiber, promoting digestive health, regulating blood sugar levels, and aiding in weight management. Fiber also helps to lower cholesterol levels and reduce the risk of chronic diseases.
• Vitamins and Minerals: The wrap is loaded with vitamins and minerals from the vegetables, chicken, and hummus, including vitamin C, vitamin K, B vitamins, iron, and potassium. These micronutrients are essential for various bodily functions, including immune system support, energy production, and nerve function.
• Relatively Low in Saturated Fat: Compared to many other wraps or sandwiches, this Chicken Hummus Wrap is relatively low in saturated fat, especially if lean chicken breast and a moderate amount of olive oil are used. Reducing saturated fat intake is important for heart health.

Note: These nutritional values are estimates. For precise nutritional information, especially if you are managing specific dietary needs, it is recommended to use a nutrition calculator and input the exact ingredients and quantities you use. You can also adjust the recipe to further optimize its nutritional profile, such as using more vegetables, less oil, or different types of wraps.

Preparation Time

The beauty of this Chicken Hummus Wrap recipe lies not only in its deliciousness but also in its efficiency. It’s perfect for busy weeknights or quick lunches when you need a healthy and satisfying meal without spending hours in the kitchen.

• Marinating Time: 30 minutes to 4 hours (recommended, but can be skipped in a pinch for a shorter marinating time)
• Prep Time (Chopping Vegetables, Making Marinade): 15-20 minutes
• Cooking Time (Grilling, Baking, or Pan-Frying Chicken): 15-25 minutes (depending on cooking method and chicken thickness)
• Assembly Time (Spreading Hummus, Filling Wraps): 10-15 minutes

Total Estimated Time: Approximately 1 hour to 1 hour 30 minutes (including recommended marinating time)

Tips to Speed Up Preparation:

• Use Pre-made Hummus: Using store-bought hummus significantly reduces prep time. There are many high-quality store-bought hummus options available in various flavors.
• Marinate Chicken Ahead of Time: Marinate the chicken the night before or in the morning before work. This allows the flavors to fully develop and reduces prep time on the day you plan to cook.
• Use Pre-cut Vegetables: Purchase pre-cut vegetables from the grocery store to save time on chopping. Many stores offer pre-sliced bell peppers, cucumbers, and onions in the produce section.
• Cook Chicken in Advance: Cook the chicken ahead of time and store it in the refrigerator. This is a great option if you are meal prepping or want a super quick meal during the week. Cooked chicken can be stored in the refrigerator for up to 3-4 days.
• Simplify Vegetable Toppings: If you are short on time, simplify the vegetable toppings. You can use just one or two vegetables, or even just lettuce and tomato.

With a little planning and these time-saving tips, you can easily whip up these delicious and healthy Chicken Hummus Wraps in under 30 minutes, making them a perfect solution for quick weeknight meals or on-the-go lunches.

How to Serve

Chicken Hummus Wraps are incredibly versatile and can be served in a variety of ways, making them perfect for different occasions and preferences. Here are some serving suggestions to elevate your wrap experience:

Side Dishes:

• Fresh Salad: A light and refreshing salad, such as a Greek salad, cucumber tomato salad, or a simple green salad with vinaigrette, complements the richness of the wrap and adds extra vegetables.
• Baked Sweet Potato Fries: Crispy baked sweet potato fries offer a slightly sweet and savory side that pairs well with the Mediterranean flavors of the wrap.
• Roasted Vegetables: Roasted vegetables like broccoli, carrots, or zucchini provide a warm and healthy side dish. Season them with herbs and spices to enhance their flavor.
• Quinoa Salad: A quinoa salad with herbs, vegetables, and a lemon dressing offers a protein-packed and nutritious side.
• Soup: A light soup, like lentil soup or tomato soup, can create a heartier and more satisfying meal, especially during colder months.

Presentation Ideas:

• Cut in Half Diagonally: Cutting the wraps in half diagonally makes them visually appealing and easier to handle.
• Pinwheel Wraps: Slice the rolled wraps into 1-inch thick pinwheels for a fun and elegant presentation, perfect for appetizers or parties.
• Skewers: Thread bite-sized pieces of chicken and vegetables onto skewers and serve alongside the hummus-filled wraps for a deconstructed and interactive serving style.
• Wrap Boats: Cut the wraps in half and arrange them open-faced on a plate, resembling boats filled with the chicken and vegetable mixture.
• Garnish: Garnish the serving platter with fresh herbs like parsley or cilantro, a drizzle of olive oil, or a sprinkle of paprika for visual appeal.

Serving Occasions:

• Quick Lunch: Perfect for a healthy and satisfying lunch at home, work, or school. Wraps are easy to pack and transport.
• Weeknight Dinner: A fast and flavorful dinner option for busy weeknights. The recipe is quick to prepare and cook.
• Picnics and Outdoor Events: Wraps are ideal for picnics, barbecues, and outdoor gatherings as they are portable and require no utensils.
• Party Appetizers: Pinwheel wraps or mini wraps can be served as delicious and crowd-pleasing appetizers for parties or gatherings.
• Meal Prep: Prepare the chicken and hummus ahead of time and assemble wraps throughout the week for convenient and healthy meals.

Drinks to Pair:

• Lemonade: Freshly squeezed lemonade complements the Mediterranean flavors and provides a refreshing contrast.
• Iced Tea: Unsweetened or lightly sweetened iced tea is a classic pairing for wraps and sandwiches.
• Sparkling Water with Lemon and Mint: A hydrating and refreshing option that cleanses the palate.
• White Wine: A crisp white wine like Sauvignon Blanc or Pinot Grigio can pair well with the flavors of the wrap for a light dinner.
• Light Beer: A light beer or lager can be a casual and refreshing accompaniment to the wraps.

Additional Tips for Perfect Chicken Hummus Wraps

To ensure your Chicken Hummus Wraps are consistently delicious and enjoyable, here are five essential tips to keep in mind:

1. Don’t Skip the Marinade (or Marinate Longer): The marinade is key to infusing the chicken with flavor and ensuring it’s tender and juicy. While a minimum of 30 minutes is recommended, marinating the chicken for 2-4 hours, or even overnight, will significantly enhance the flavor and texture. The lemon juice tenderizes the chicken, while the garlic, oregano, and olive oil create a delicious Mediterranean flavor profile.
2. Warm Your Wraps for Pliability: Slightly warming the whole wheat wraps before assembling makes them much more pliable and less likely to tear when you roll them. You can quickly warm them in a dry skillet over medium heat for a few seconds per side, or microwave them briefly (about 10-15 seconds per wrap). Be careful not to overheat them, or they may become dry and brittle.
3. Don’t Overfill the Wraps: It’s tempting to load up your wraps with fillings, but overfilling can make them difficult to roll and prone to bursting. Use a generous amount of hummus and a reasonable amount of chicken and vegetables, distributing them evenly down the center of the wrap. Practice makes perfect – you’ll soon learn the ideal filling ratio for your wraps.
4. Adjust Hummus Consistency: If your hummus is too thick and difficult to spread, you can thin it out slightly by adding a tablespoon or two of water or lemon juice and stirring until it reaches your desired consistency. Conversely, if your hummus is too thin, you can add a bit more tahini or chickpeas to thicken it up. Homemade hummus allows you to perfectly control the consistency.
5. Experiment with Flavors and Toppings: Don’t be afraid to get creative and customize your Chicken Hummus Wraps to your liking. Try different hummus flavors, such as roasted red pepper, spicy jalapeno, or garlic hummus. Add other vegetables like spinach, arugula, sun-dried tomatoes, or avocado. Experiment with different cheeses like feta or goat cheese. Add a drizzle of hot sauce or tzatziki for extra flavor. The possibilities are endless!

Frequently Asked Questions (FAQ)

Here are five frequently asked questions about Chicken Hummus Wraps to help you make the most of this recipe:

Q1: Can I make these wraps vegetarian or vegan?

A1: Absolutely! To make these wraps vegetarian, simply omit the chicken and add extra vegetables or other plant-based protein sources. Grilled halloumi cheese, falafel, roasted chickpeas, or marinated tofu are excellent vegetarian protein options. For a vegan version, ensure your hummus is vegan-friendly (most are, but check the ingredients for honey or dairy). Use vegan wraps and omit any cheese toppings or substitute with vegan feta cheese.

Q2: How long do Chicken Hummus Wraps last in the refrigerator?

A2: Assembled Chicken Hummus Wraps are best enjoyed fresh, but they can be stored in the refrigerator for up to 1-2 days. Wrap them tightly in plastic wrap or store them in an airtight container to prevent them from drying out. Keep in mind that the vegetables may become slightly softer over time. For best results, store the cooked chicken and hummus separately and assemble the wraps just before serving.

Q3: Can I use pita bread instead of wraps?

A3: Yes, pita bread is a fantastic alternative to whole wheat wraps for this recipe. Pita bread provides a more traditional Mediterranean feel and adds a slightly different texture. You can either stuff the pita pockets with the chicken and hummus mixture or cut the pita in half and use it like a wrap. Warm the pita bread slightly before filling for optimal pliability.

Q4: Can I make the hummus from scratch?

A4: Absolutely! Making homemade hummus is easy, and it tastes incredibly fresh and flavorful. You can find numerous hummus recipes online. Typically, homemade hummus involves blending cooked chickpeas, tahini, lemon juice, garlic, olive oil, and salt in a food processor until smooth and creamy. Making your own hummus allows you to control the ingredients and adjust the flavors to your preferences.

Q5: What are some other variations I can try with this recipe?

A5: There are endless variations you can explore! Try using different marinades for the chicken, such as a spicy chili marinade or a honey-mustard marinade. Experiment with different vegetables like roasted eggplant, zucchini, or artichoke hearts. Add different cheeses like goat cheese or provolone. Incorporate flavorful sauces like tzatziki, sriracha mayo, or pesto. You can also try different types of wraps, such as spinach wraps or sun-dried tomato wraps, to add another layer of flavor. Get creative and customize the wraps to your taste preferences!

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