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These chicken chickpea and hummus wraps have come to my rescue on so many busy days when I needed something hearty fast but was craving bright Mediterranean flavors and creamy textures. They are wonderfully satisfying and come together in just about ten minutes using wholesome ingredients you might already have in your kitchen. If you are looking for a protein-packed lunch or dinner that feels fresh and nourishing these wraps are my top pick.
I first whipped these up after a long walk when I needed a filling meal but had no energy left for cooking. They became an instant favorite—my husband now asks for them every time we have leftover chicken and I always feel good serving something both wholesome and crave-worthy.
Ingredients
- Cooked chicken breast: Sliced gives a juicy protein boost use rotisserie or grilled for best flavor
- Roasted chickpeas: Offer crunch and extra plant-based protein try to pick crisp chickpeas for best texture
- Hummus: Adds creaminess and richness opt for a thick tangy hummus for a spread that does not drip
- Whole wheat wraps: Deliver fiber and a nutty flavor choose soft pliable wraps so rolling is easy
- Fresh parsley chopped: Brightens every bite look for parsley with vibrant green leaves for maximum aroma
Instructions
- Spread the Hummus:
- Use the back of a spoon to evenly swoosh hummus across the entire surface of each wrap leaving a small border to prevent spillover when rolling. Thick hummus helps keep everything in place and ensures every bite is creamy.
- Layer the Chicken:
- Arrange sliced chicken in a single layer over the hummus. Distribute evenly from edge to edge so each bite gets a bit of protein. If your chicken is cold let it sit at room temperature a few minutes for the best texture.
- Add the Roasted Chickpeas:
- Scatter roasted chickpeas over the chicken. Use your hand to press them gently into the hummus to keep them from rolling out as you assemble. Roasted chickpeas provide crunch and a savory bite.
- Sprinkle Fresh Parsley:
- Shower chopped parsley over everything for fresh color and flavor. If you love herbs add extra.
- Roll the Wrap:
- Fold sides inward and roll the wrap up tightly from the bottom. Give a gentle press as you go so the filling stays inside. Slice in half with a sharp knife.
Chickpeas are my favorite ingredient because they bring a creamy nutty flavor and toothsome bite that pairs beautifully with chicken and hummus. My youngest loves to help scatter the chickpeas on dinner night and has declared this the only wrap she will eat.
Storage Tips
Wrap leftovers tightly in parchment paper then foil and keep in the fridge for up to two days. If you plan to meal prep keep the chickpeas on the side and add just before eating to keep the crunch.
Ingredient Substitutions
Swap in leftover turkey for chicken or use shredded rotisserie chicken for extra flavor. You can sub plain Greek yogurt for hummus for a lighter tangy version. Use gluten-free wraps to make this suitable for gluten sensitivities.
Serving Suggestions
Pair these wraps with a crisp tomato cucumber salad or serve alongside lemony olives for a true Mediterranean experience. They are also great picnic fare and hold together well for lunch on the go.
Cultural Context
The inspiration for these wraps comes from Mediterranean street food where bread is often filled with spiced chicken and creamy spreads for a portable meal. Bringing that tradition into a busy kitchen gives you big flavor with very little effort.
Seasonal Adaptations
In summer add sliced cucumbers or tomatoes for juiciness. Try a bit of baby spinach or arugula for a wintery green boost. Switch up with grilled zucchini or roasted bell peppers in spring.
Success Stories
Friends who tried this wrap recipe during a weekend gathering raved about the creamy crunch combo and asked for the method on the spot. It has become a staple for my neighbor who now packs them weekly for her family road trips.
Freezer Meal Conversion
These wraps are best enjoyed fresh but you can freeze the cooked chicken and chickpeas separately. When ready to eat thaw in the fridge then assemble with fresh wraps and hummus for the best texture.
These wraps are speedy, fresh, and endlessly adaptable. They have become my go-to solution for lunch or dinner when time is short.
Common Recipe Questions
- → Can I use another protein instead of chicken?
Yes, cooked turkey, grilled tofu, or beans work well as substitutes for the chicken breast.
- → What can I use if I don't have hummus?
Try using Greek yogurt, tzatziki or a light spread of mashed avocado for a creamy texture.
- → Are these wraps gluten-free?
The wraps contain gluten, but you can use gluten-free wraps or lettuce leaves for a gluten-free option.
- → How can I add more flavor?
Add sliced cucumbers, tomatoes, or a sprinkle of feta cheese. A dash of lemon juice also enhances freshness.
- → What's the best way to store leftovers?
Wrap tightly in plastic wrap or foil and refrigerate for up to a day. Assemble just before eating for best texture.
- → Is this meal suitable for meal prep?
Yes, you can prepare the ingredients in advance and assemble the wraps when ready to eat.