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This simple chicken hummus wrap features chicken breast, sun-dried tomato pesto, hummus, lots of fresh veggies and crunchy parmesan crisps. Everything is wrapped up in a tortilla for a flavorful, quick and healthy lunch.

two halves of a toasted chicken wrap with crispy parmesan, spinach, hummus and cucumbers

Erica’s ramblings:

I don’t know about y’all but lunch is always the hardest meal of the day for me. After a busy morning of chasing my girls, getting some exercise in, running errands or working I am ravenous by 1pm and ready for a midday meal.

But if I don’t leftovers ready to go I’m often standing in front of the fridge like, what on earth should I eat?

That’s why I LOOOVE having the components of an amazing wrap, sandwich or salad prepped and ready to go. Quick meals that the whole family loves are literally LIFE SAVING in this chaotic stage of momhood I’m in right now. This chicken + hummus + sun-dried tomato combo has been my go-to the past few weeks. It’s a lovely combo of a few simple ingredients– hummus, cooked chicken breast, wraps, sun-dried tomato pesto, spinach, parmesan cheese and cucumbers.

garden spinach herb tortilla spread with hummus, sun-dried tomato pesto, spinach, cucumbers, red onion, seasoned chicken and crispy parmesan

How much you prepare from scratch vs buy premade is up to you. For example, I love to make a batch of this beautifully seasoned blackened chicken in the air fryer for these wraps but you could easily use rotisserie chicken. You could make hummus or use your favorite store-bought hummus. Blend together a quick pesto or snag one from the deli or pasta aisle, you get the picture.

If you find yourself skipping lunch, this chicken hummus wrap is for you. Skipping meals is a sure-fire way to feel sluggish, emotional, hangry, exhausted and just DONE by 3pm. And if you, like me, very much cannot be done at 3pm (*cough cough toddlers*) than you need to prioritize a well-balanced midday meal.

And although I’ve been talking about lunch, there are no rules friends, this makes an amazingly quick dinner as well. Let’s make it!

What you’ll need to make chicken hummus wraps:

picture of the ingredients needed to make the recipe

Wraps: I like to use the large garden spinach wraps, you can find these usually on an endcap in the grocery store with the other tortillas near the international foods aisle.

Chicken: grab a rotisserie chicken at the grocery store or whip up a quick batch of this seasoned chicken in the air fryer (additional instructions in the recipe notes).

Hummus: there are lots of delicious store-bought hummus flavors out there- I particularly love red pepper hummus, roasted garlic hummus or plain ole classic hummus. (the Boar’s Head brand is my fave!) And of course, homemade hummus is always superior!

Sun-dried tomato pesto: this is a fun twist from classic pesto, but feel free to use a regular basil pesto as well. Most grocery stores will have sun-dried tomato pesto in the pasta aisle with the other pesto varieties.

Parmesan cheese: for best results, please buy the block of Parmesan cheese and grate it.

Spinach: fresh baby spinach offers a pop of color, nutrition and freshness. Feel free to use arugula, baby kale or shredded romaine.

Cucumber: I like to buy the mini cucumbers or the smaller Persian seedless cucumbers.

Red onion: very thinly sliced red onion adds a wonderful punchiness to any sandwich or wrap.

Balsamic glaze: most grocery stores carry balsamic glaze, also called balsamic reduction, in the oils and vinegar aisle. I get the Nonna Pia’s brand from Costco.

Olive oil: for the optional step of toasting the wrap you will need just a touch of olive oil.

How to make:

Preheat oven 350 degrees. Line a sheet pan with parchment paper or a silicone baking mat. Spread the parmesan cheese in an even layer on the sheet pan. Bake for 15-18 minutes until golden brown. Remove and let cool for a couple minutes and then break into crisps.

side by side photo of untoasted parmesan cheese and baked crispy parmesan cheese

On each tortilla spread an even layer of hummus, followed by the sun-dried tomato pesto.

side by side photos of tortilla with hummus and tortilla with hummus and sun-dried tomato pesto

Slice the chicken breast into thin strips. Layer in chicken, spinach, cucumbers, red onion and crispy parmesan. Season veggies with a pinch of salt and pepper. Drizzle everything with a little balsamic glaze.

side by side photos of wrap with veggies and wrap with chicken and veggies

Tuck one edge of the tortilla over the filling, fold in the short sides and then tightly roll into a wrap. Heat a swish of olive oil in nonstick skillet over medium heat. Once the oil is hot, place the wrap seam side down and sear for one minute. Flip and toast each side for one minute, for a total of 3-4 minutes. (this step is optional but recommended)

side by side pictures of the wrap with and without balsamic glaze

Slice in half and enjoy with extra veggies, a side salad, potato chips, whatever you like!

Two halves of a chicken hummus wrap

Expert tips and variations:

  • Feel free to switch up the fresh veggies! Other vegetables that make tasty wraps are: shredded cabbage, julienned carrot, thinly sliced red bell pepper, lettuce, kale, avocado and juicy tomatoes.
  • Be sure to use a big enough wrap! I use the Mission garden spinach herb wraps but you can use a regular tortilla, whole wheat tortilla or gluten-free tortilla, if needed. Note that if you use gluten-free, it has a much higher likelihood of falling apart, so fill it a little less.
  • This is a great wrap to utilize leftover chicken.
  • Other yummy sauces you could add to this wrap: chimichurri sauce, harissa mayo, pepita pesto, roasted garlic aioli.

FAQs:

Could I use pita bread?

Yes! Pita bread, flatbread or naan bread are all AMAZING options for these chicken wraps!

Is this gluten-free?

To make this wrap gluten-free you’ll need to use a certified gluten-free wrap. Gluten-free tortillas are more prone to falling apart, so fill your wrap a little less and warm the tortilla slightly before filling to make it more pliable.

Can I use a different kind of cheese?

Sure! A hard cheese like sharp cheddar, gruyere or pecorino will still work to bake into crisps. If you use a soft cheese like goat cheese, feta cheese or fresh mozzarella, add it fresh to the wrap.

Can I make these ahead of time?

I wouldn’t make the assembled wrap ahead of time but you can meal prep the components. Make the seasoned chicken, Parmesan crisps and buy or make the hummus and pesto. Chop the cucumbers, spinach and red onion. Store the components separately in airtight containers in the fridge for up to five days.

How do I make these dairy-free?

Omit the parmesan crisps and ensure you use a dairy-free pesto variety.

garden spinach herb tortilla spread with hummus, sun-dried tomato pesto, spinach, cucumbers, red onion, seasoned chicken and crispy parmesan

If you love this chicken hummus wrap you’ll love these other delicious lunch ideas:

Asian cabbage salad with crispy wontons and mango

Salmon quinoa salad with jalapeño lime dressing

Mediterranean chickpea glow bowls

Nourishing chicken and kale soup

Watch how to make this chicken hummus wrap:

two halves of a chicken hummus wrap with spinach, cucumbers and crispy parmesan stacked on top of each other

NOM NOM NOM.

If you try and like this recipe please don’t forget to leave a comment and star rating down below! If you love more lifestyle, behind the scenes and ‘eating in real life’ type of content come find me over on Instagram, @itsaflavorfullife, I love connecting with you all there!

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two halves of a chicken hummus wrap stacked on a plate

Chicken Hummus Wrap (easy, healthy and versatile!)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 7 reviews
  • Author: Erica
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 large wraps 1x
  • Category: Lunch
  • Method: Bake
  • Cuisine: American
Print Recipe

Description

A balanced wrap featuring flavorful chicken, simple hummus, lots of fresh veggies and crispy cheese. Three cheers to a tasty lunch!

Ingredients

Units Scale
  • 4 large wraps/tortillas (10-inch tortillas)
  • 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
  • 4oz Parmesan cheese, freshly grated
  • Salt and black pepper
  • Balsamic glaze
  • Extra virgin olive oil

Instructions

Crispy parmesan: Preheat oven 350 degrees. Line a sheet pan with parchment paper or a silicone baking mat. Spread the parmesan cheese in an even layer on the sheet pan. Bake for 15-18 minutes until golden brown. Remove and let cool for a couple of minutes and then break into crisps.

Fill: On each tortilla spread two tablespoons of hummus and one tablespoon pesto. Layer in the 3oz chicken breast and 1/4 of the spinach, cucumbers, red onion and crispy parmesan. Season veggies with a pinch of salt and pepper. Drizzle everything with a little balsamic glaze.

Wrap: Tuck one edge of the tortilla over the filling, fold in the short sides and then tightly roll into a wrap.

Toast: Heat a swish of olive oil in nonstick skillet over medium heat. Once the oil is hot, place the wrap seam side down and sear for one minute. Flip and toast each side for one minute, for a total of 3-4 minutes. (this step is optional but recommended)

Enjoy: Slice in half and serve with extra veggies, a side salad, potato chips, whatever you like!

 

Notes

Chicken: to make the chicken I use in these wraps I slice two boneless skinless chicken breasts in half lengthwise and rub them with one tablespoon olive oil, 1 teaspoon each smoked paprika, oregano, basil, garlic powder, onion powder and ½ teaspoon each salt, pepper and brown sugar until they are well coated. Air fry at 400 degrees F for 4-5 minutes per side or sear in a bit of oil in a large skillet for 3-4 minutes per side.

The instructions are for if you assemble all four wraps at the same time. Alternatively, you can prepare one wrap and store the remaining components in airtight containers in the fridge for up to five days.

See above blog post for variation ideas and answers to frequently asked questions!

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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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