Could I use pita bread?

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

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.

Chicken Hummus Wrap (easy, healthy and versatile!)

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

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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