Hummus and chicken Wraps (Quick, Healthy, Adaptable)

Ingredients

• 2chicken thighs or 1 chicken breast
• 1/2 tspcumin
• 1/2 tsppaprika or chilli powder
• 1/2 tspgarlic powder or onion powder
• 1 tspblack pepper
• 1 tspsalt
• 1 tspoil (rapeseed, corn, vegetable or olive oil)
• 2 mediumflour tortilla wraps
• 2 tbsphummus
• as neededtoppings
• as neededromaine lettuce, chopped into large pieces
• 1 smalltomato, sliced
• 1/4 smallred onion, sliced
• 1 tbsp (optional)feta cheese

Instructions

1. 1

   Cook the chicken

   Heat a grill or heavy-duty pan over high heat. Pour the oil into the pan or brush a thin coat over the grill. Season the chicken with the spices, then cook it on the grill or in the pan for 3–5 minutes per side; if using thighs, cook for 5–7 minutes per side. Take the chicken off the heat and leave it to cool for 5 minutes, then shred it or cut it into large chunks.

2. 2

   Prepare the toppings

   While the chicken cooks, chop the vegetables and prepare the other toppings.

3. 3

   Assemble the wraps

   Spread a thick layer of hummus, about 1 tablespoon, over each tortilla or pita bread. Add the chicken and vegetables, then wrap tightly. Wrap again in aluminium foil if you like, and serve with a small bowl of hummus or your favourite dip.

What are chicken and hummus wraps?

A wrap is a flatbread filled with a mixture of cooked ingredients and fresh toppings, then folded around the filling for an easy-to-eat meal. This version brings together seasoned chicken, hummus, lettuce, tomato and red onion.

Hummus, made from chickpeas, is a familiar Middle Eastern and eastern Mediterranean dip that also works well as a creamy spread. Here it helps hold the filling together, while the crisp vegetables balance the warm chicken.

Nutrition and macros by portion

The nutrition label shows one serving as written: 335 calories, 33g protein, 44g carbs, 11g fat.

The tortilla wraps provide most of the carbohydrates, while the chicken supplies most of the protein. Oil, hummus and optional feta contribute fat; balance the plate with extra lettuce or other vegetables alongside the wrap.

Choosing the chicken

Thighs: The recipe suggests thighs for a tender result, with one medium thigh making one wrap. Cook them for 5–7 minutes on each side as directed.

Breast: A chicken breast is also an option. The stated cooking time is 3–5 minutes per side; check that the chicken is cooked through before cutting it up.

Seasoning and heat

Spices: Cumin, paprika or chilli powder, and garlic or onion powder give the chicken its savoury seasoning. The recipe notes that you can leave out a spice you do not have, but recommends keeping plenty of black pepper.

Cooking surface: Get the grill or heavy-duty pan hot before adding the chicken, and oil the cooking surface as directed. This helps the meat cook over a high heat without sticking as readily.

Getting the chicken ready

Resting: Leave the chicken off the heat for 5 minutes before shredding or cutting it into chunks. This also gives you a short window to prepare the toppings if they are not ready already.

Cutting: Shredded chicken or large chunks both work in the wrap. Keep the pieces manageable so the tortilla can be folded around the filling.

Building a wrap that holds

Hummus: Spread about 1 tablespoon over each tortilla, making a thick layer as the recipe suggests. It gives the filling a creamy base.

Filling: Add the chicken and toppings without overfilling the tortilla, then wrap it tightly. An extra layer of foil is optional and can help keep the wrap together for serving.

Serving ideas

Fresh sides: The lettuce, tomato and red onion add crunch and freshness alongside the seasoned chicken. Feta is an optional salty finish.

Dip: Serve the wraps with a small bowl of hummus or another favourite dip, as suggested in the method. Cut vegetables or a simple salad can also accompany them.

Recipe notes & tips

• Prepare the vegetables while the chicken cooks to make the most of the 15-minute preparation time.
• Use plenty of black pepper if you leave out any of the other spices.
• Oil the pan or grill before adding the seasoned chicken.
• Allow the chicken to rest for 5 minutes before cutting or shredding it.
• Keep the filling in the centre of each tortilla to make folding easier.

Variations

• Use chicken breast: Swap in the breast option and follow its stated 3–5 minutes per side cooking time.
• Make it spicy: Choose chilli powder instead of paprika for a hotter flavour.
• Change the powder: Use onion powder in place of garlic powder, or vice versa.
• Skip the feta: Leave out the optional cheese for a simpler filling.
• Serve in pita: Use pita bread instead of tortillas, as the method allows.

Common mistakes to avoid

• Skipping the oil: The chicken can stick to the cooking surface; oil the pan or brush the grill first.
• Using the thigh timing for breast: The recipe gives different cooking times; use 3–5 minutes per side for breast and 5–7 for thighs.
• Cutting the chicken straight away: Rest it off the heat for 5 minutes before shredding or cutting.
• Overfilling the tortilla: Too much filling makes tight wrapping difficult; add the chicken and toppings in a manageable amount.
• Forgetting the toppings: Chop the vegetables while the chicken is cooking so they are ready for assembly.

How to store

Store leftover chicken and chopped vegetables separately in covered containers in the fridge and assemble the wraps when ready to eat. Reheat the chicken until hot, then add it to fresh tortillas with the toppings; assembled wraps are best eaten soon after making.

Frequently asked questions