When lunch needs to be fast, healthy, and satisfying, there’s nothing quite like a well-crafted wrap. This Healthy Chicken Hummus Wrap brings together lean protein, creamy hummus, crunchy vegetables, and a soft whole grain wrap to create the perfect bite every time. It’s a high-protein, high-fiber meal that’s ideal for on-the-go lunches, quick dinners, or meal-prep-ready snacks that actually keep you full.
Made in under 15 minutes, this wrap is endlessly adaptable and naturally dairy-free, refined sugar-free, and packed with flavor and texture. Whether you’re using leftover grilled chicken or a store-bought rotisserie bird, this wrap is proof that healthy eating can be simple and seriously delicious.
Why You’ll Love This Chicken Hummus Wrap
It’s not just what’s in the wrap—it’s how it all comes together. The creamy hummus coats the wrap and acts as both a spread and a flavorful base. The chicken brings substance and protein. And the veggies add freshness, crunch, and hydration. Wrap it up and you’ve got a no-fuss meal that hits every note.
Here’s why it’s a go-to meal:
- No cooking required if using pre-cooked chicken
- Ready in 10–15 minutes
- Balanced macros: protein, fiber, healthy fats
- Portable and meal-prep friendly
- Endlessly customizable
And thanks to the hummus, it feels satisfying without needing cheese or heavy sauces.
Best Chicken for the Job
Use whatever chicken you have on hand:
- Leftover grilled or baked chicken breast
- Shredded rotisserie chicken
- Pre-cooked chicken strips
- Poached chicken for a soft, juicy texture
If you’re cooking fresh, season simply with salt, pepper, garlic powder, and olive oil. For extra flavor, try lemon pepper or smoked paprika.
Hummus: The Creamy Flavor Base
Hummus is more than just a spread here—it’s the creamy glue that holds the wrap together and adds savory depth. Use classic hummus or get creative with flavored varieties:
Great options:
- Garlic hummus – punchy and bold
- Roasted red pepper hummus – adds a sweet, smoky twist
- Lemon or herb hummus – extra bright and fresh
- Spicy hummus – adds a little kick
Use about 2 tablespoons per wrap—enough to coat the inside without spilling out.
Add-Ins for Crunch and Freshness
This wrap is a perfect clean-out-the-fridge meal. Use crisp, fresh vegetables to add texture and color.
Some of our favorite combos:
- Cucumber slices or matchsticks
- Shredded carrots
- Baby spinach, arugula, or mixed greens
- Sliced bell peppers
- Red onion or scallions
- Tomato slices or halved cherry tomatoes
- Avocado or guacamole for creaminess
Sprouts, radishes, olives, or pickled onions can also add a flavor punch.
Ingredients (Makes 2 Wraps)
- 2 large whole grain or spinach tortillas/wraps
- 1 cup cooked chicken breast, shredded or sliced
- ¼ cup hummus (2 tablespoons per wrap)
- ½ cup baby spinach or arugula
- ¼ cup shredded carrots
- ¼ cup cucumber, thinly sliced
- ¼ avocado, sliced (optional)
- 1 tablespoon red onion, thinly sliced
- Salt and pepper, to taste
- Juice of ½ lemon or a drizzle of olive oil (optional)
Instructions
- Warm the Wraps (Optional)
For easier folding, microwave the wraps for 10–15 seconds or warm them in a dry skillet until pliable. - Spread the Hummus
Lay each wrap flat and spread about 2 tablespoons of hummus evenly across the center area, leaving space at the edges. - Layer the Fillings
Add the chicken, spinach, carrots, cucumber, onion, and any optional toppings (like avocado or tomato). Season with a little salt, pepper, and a squeeze of lemon juice or olive oil if desired. - Wrap it Up
Fold in the sides of the wrap, then roll from the bottom up, tucking everything in as you go to form a tight cylinder. - Serve or Store
Slice in half and enjoy immediately, or wrap tightly in foil or parchment for later. Keeps well for 24 hours in the fridge.
Tips for the Perfect Wrap
- Don’t overfill—too many ingredients will make it hard to roll
- Use a warm wrap—it’s easier to fold and won’t crack
- Layer greens first to keep the wrap from getting soggy
- Roll tight to keep everything secure
Want extra crunch? Add crushed pita chips or roasted chickpeas right before serving.
Make It a Meal
While the wrap is filling on its own, you can easily round it out into a more complete plate:
- Serve with fresh fruit or raw veggies
- Add a side of Greek yogurt and berries
- Enjoy with a light soup or side salad
- Add sweet potato wedges or air-fried chickpeas on the side
Meal Prep & Storage
- Fridge: Store wrapped tightly for up to 1 day (best fresh)
- To prep ahead: Assemble without avocado or tomato and wrap tightly; add wetter ingredients before serving
- Lunchbox friendly: Wrap in parchment and store in a reusable container
For longer storage, prep the fillings separately and assemble fresh when ready.
Nutrition Snapshot (Per 1 wrap with chicken and avocado)
- Calories: ~370
- Protein: ~28g
- Carbs: ~25g
- Fat: ~18g
- Fiber: ~7g
It’s high in protein, moderate in carbs, and rich in healthy fats and fiber—perfect for balanced, long-lasting energy.
Why It Works
- Versus store-bought wraps: Fresher, no preservatives, and customizable
- Versus mayo-based chicken wraps: Lower in saturated fat, with added fiber
- Versus plain chicken and salad: More portable and satisfying
This wrap is the kind of lunch you look forward to—and feel great after eating.
Healthy Chicken Hummus Wraps are simple, fast, and full of whole-food ingredients that nourish without sacrificing flavor. Creamy, crunchy, savory, and fresh in every bite—this is the wrap you’ll make again and again.