This simple chicken hummus wrap combines cooked chicken breast, sun-dried tomato pesto, hummus, crisp vegetables and crunchy Parmesan crisps, all rolled into a tortilla for a quick, flavorful and healthy lunch.
Erica’s ramblings:
Lunch can be the hardest meal to manage when mornings are busy. After chasing kids, exercising, running errands or working, I’m usually starving by 1pm. When leftovers aren’t already ready to go, I often find myself standing in front of the fridge wondering what to eat.
That’s why I love prepping the elements for a great wrap, sandwich or salad ahead of time. Having quick, family-friendly components saved me countless times during these hectic days. Lately my go-to is this chicken, hummus and sun-dried tomato pesto combination. It’s a simple mix of hummus, cooked chicken breast, tortillas, sun-dried tomato pesto, spinach, Parmesan and cucumbers.
How much you make from scratch is up to you. I often cook seasoned chicken in the air fryer, but rotisserie chicken works great. Use store-bought or homemade hummus and pesto — both are tasty. The point is to have flavorful components ready so you can assemble a satisfying lunch quickly.
If you tend to skip lunch, this wrap is for you. Skipping a midday meal can leave you sluggish and cranky by mid-afternoon; a balanced wrap like this keeps energy steady and is easy to eat on the go. It’s also perfectly suitable for a speedy dinner.
What you’ll need to make chicken hummus wraps:
Wraps: Large garden spinach or herb wraps (about 10-inch) work well, but use any tortilla you prefer.
Chicken: Rotisserie chicken or quick seasoned chicken breasts (sliced).
Hummus: Choose your favorite flavor—classic, roasted garlic or red pepper are all good options.
Sun-dried tomato pesto: A flavorful swap for traditional pesto; basil pesto is also fine if you prefer.
Parmesan cheese: Freshly grated from a block bakes into the crisps best.
Spinach: Fresh baby spinach adds color and nutrients; arugula or baby kale can be used instead.
Cucumber: English or Persian cucumbers, thinly sliced.
Red onion: Very thinly sliced for a bright bite.
Balsamic glaze: A small drizzle adds a touch of sweetness and acidity.
Olive oil: Just a little for optional toasting.
How to make:
Preheat the oven to 350°F (175°C). Line a sheet pan with parchment paper or a silicone mat. Spread grated Parmesan in an even layer on the pan and bake 15–18 minutes until golden and crisp. Let cool, then break into pieces for the wraps.
On each tortilla spread an even layer of hummus, then a thin layer of sun-dried tomato pesto.
Slice the chicken into thin strips. Layer chicken, spinach, cucumber slices, red onion and Parmesan crisps on top. Season the vegetables lightly with salt and pepper, then drizzle with a little balsamic glaze.
Fold one edge of the tortilla over the filling, tuck in the ends, and roll tightly. For a warm, crisp finish, heat a small amount of olive oil in a nonstick skillet over medium heat. Place the wrap seam-side down and sear for about one minute, then flip and toast each side for another minute or so until golden, about 3–4 minutes total. This step is optional but adds great texture.
Slice the wrap in half and serve with extra vegetables, a side salad or chips.
Expert tips and variations:
- Switch up the vegetables: shredded cabbage, julienned carrots, sliced bell pepper, avocado, or tomatoes all work well.
- Use a large enough wrap so it holds the filling without tearing. If using gluten-free tortillas, warm them briefly to make them more pliable and avoid overfilling.
- This is an excellent way to use leftover chicken.
- Try other sauces for variety: chimichurri, harissa mayo, pepita pesto or garlic aioli all pair nicely.
FAQs:
Yes. Pita, flatbread or naan are all great alternatives to a tortilla.
To make it gluten-free, use a certified gluten-free wrap. These can be more fragile, so fill them a bit less and warm before filling to increase pliability.
Yes. Hard cheeses such as sharp cheddar, gruyere or pecorino can be baked into crisps. Soft cheeses like goat cheese, feta or fresh mozzarella should be added fresh to the wrap.
I recommend prepping components ahead but assembling just before eating. Cook and store the chicken, Parmesan crisps, hummus, pesto and chopped vegetables separately in airtight containers for up to five days.
Omit the Parmesan crisps and choose a dairy-free pesto or skip the pesto altogether.
Related lunches you might enjoy:
Asian cabbage salad with crispy wontons and mango
Salmon quinoa salad with jalapeño lime dressing
Mediterranean chickpea glow bowls
Chicken, kale and potato soup
Watch how to make this chicken hummus wrap:
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If you try this recipe and like it, please leave a comment and star rating below!
Chicken Hummus Wrap (easy, healthy and versatile!)
Description
A balanced wrap featuring flavorful chicken, creamy hummus, fresh vegetables and crispy cheese for a satisfying lunch.
Ingredients
- 4 large wraps/tortillas (10-inch)
- 8 tablespoons hummus
- 4 tablespoons sun-dried tomato pesto
- 12 oz cooked chicken breast, sliced
- 2 cups fresh spinach, chopped
- 1 small English cucumber, sliced
- 1/4 red onion, thinly sliced
- 4 oz Parmesan cheese, freshly grated
- Salt and black pepper
- Balsamic glaze
- Extra virgin olive oil
Instructions
Crispy Parmesan: Preheat oven to 350°F. Line a sheet pan with parchment or a silicone mat. Spread grated Parmesan in an even layer and bake 15–18 minutes until golden. Cool and break into crisps.
Fill: Spread about 2 tablespoons hummus and 1 tablespoon pesto on each tortilla. Add 3 oz chicken, 1/4 of the spinach, cucumber, red onion and Parmesan crisps. Season with salt and pepper and drizzle with balsamic glaze.
Wrap: Fold one edge over the filling, tuck in the short sides and roll tightly.
Toast (optional): Heat a swish of olive oil in a nonstick skillet over medium. Place the wrap seam-side down and sear 1 minute, then flip and toast each side about 1 minute, for 3–4 minutes total.
Serve: Slice in half and enjoy with extra veggies or a side salad.
Notes
Chicken: To make seasoned chicken for these wraps, halve two boneless, skinless chicken breasts lengthwise and rub with 1 tablespoon olive oil and a mix of seasonings (for example, smoked paprika, oregano, basil, garlic powder, onion powder, salt, pepper and a touch of brown sugar). Air fry at 400°F for 4–5 minutes per side or sear in a skillet for 3–4 minutes per side.
You can assemble all four wraps at once or prepare components ahead and assemble as needed. Store prepared components separately in airtight containers in the refrigerator for up to five days.
Nutrition
- Serving Size: 1 wrap
- Calories: 533
- Sugar: 2.3 g
- Sodium: 1271.9 mg
- Fat: 22.4 g
- Carbohydrates: 42.6 g
- Fiber: 2.1 g
- Protein: 39.1 g
- Cholesterol: 82.5 mg
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