Summer days are for staying cool and eating well. You need a meal that feels light but keeps you perfectly satisfied. These Hummus and Grilled Chicken Wraps are exactly what your family needs right now.
They are fresh, colorful, and so easy to assemble. You can have a nutritious dinner on the table in under 30 minutes. It is the perfect way to enjoy a garden-fresh meal without any stress.
Why This Recipe Is a Winner
These wraps are a total lifesaver for busy summer weeknights. You get a perfect balance of protein and fresh veggies in every bite. They are budget-friendly and use simple ingredients from your local market.
This recipe works beautifully for a healthy reset after a busy weekend. The creamy hummus and salty feta create a flavor your family will love. It is a meal that feels like a treat but fuels your body well.
Simple Method
You start by quickly grilling seasoned chicken strips on your stovetop. While the chicken cooks, you can prep your fresh vegetables. Then, you simply layer the ingredients onto a soft whole wheat tortilla.
Even if you are a beginner, you can master the roll. The hummus acts like a glue to keep everything inside. It is a hands-on meal that makes cooking feel like fun.
Ingredients You’ll Need
Most of these items are likely already in your kitchen or easy to find.
- 2 large boneless, skinless chicken breasts, sliced into strips
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 large whole wheat tortillas
- 1 cup classic hummus
- 2 cups fresh baby spinach
- 1 medium cucumber, thinly sliced
- 1 cup cherry tomatoes, halved
- 0.25 cup red onion, thinly sliced
- 0.5 cup crumbled feta cheese
Step-by-Step
- In a bowl, toss the chicken strips with olive oil, oregano, garlic powder, salt, and pepper until evenly coated.
- Heat a skillet or grill pan over medium-high heat and cook the chicken for 4 to 5 minutes per side until the internal temperature reaches 165°F (74°C).
- Lay the tortillas flat on a clean surface and spread 0.25 cup of hummus across the center of each.
- Distribute the baby spinach, cucumber slices, cherry tomatoes, and red onion evenly over the hummus layer.
- Place the cooked chicken strips on top of the vegetables and sprinkle with crumbled feta cheese.
- Fold the left and right sides of the tortilla inward, then roll from the bottom tightly to encapsulate the filling.
- Slice diagonally and serve immediately.
Best Ways to Enjoy It
Serve these wraps immediately while the chicken is still warm and tender. They pair beautifully with a side of fresh fruit or crunchy pita chips. For a light lunch, add a small side salad with lemon dressing.
If you are eating outside, wrap them in parchment paper for easy handling. Set the table with some cold lemonade and enjoy a relaxing summer meal. These are also great for packing into containers for weekday lunches.
Keep It Fresh
You can store the cooked chicken in the fridge for up to three days. Keep the vegetables and hummus separate until you are ready to eat. This simple trick prevents the tortilla from getting soggy over time.
To reheat, just warm the chicken slightly in the microwave before assembling. The cold veggies and warm chicken create a lovely temperature contrast. It is a make-ahead dream for busy parents.
Recipe Tips
- Don’t skip drying your cucumber slices to prevent a watery wrap.
- Avoid overfilling the tortilla or it will be difficult to roll tightly.
- Use store-bought hummus to save valuable time on busy nights.
- Warm the tortillas for ten seconds to make them more flexible.
- For summer picnics, wrap each finished roll tightly in foil.
- Add a squeeze of fresh lemon over the chicken for extra brightness.
Ways to Switch It Up
- Swap the chicken for roasted chickpeas for a vegetarian option.
- In summer, add fresh bell peppers for extra crunch and color.
- Try a spicy hummus if you want to add a little heat.
- Use gluten-free wraps to accommodate everyone at your table.
Common Questions
Can I make these wraps ahead of time?
Yes, you can prep the ingredients in advance for easy assembly. It is best to roll them right before eating to keep the tortilla fresh.
What if I do not have a grill pan?
A regular non-stick skillet works perfectly for cooking the chicken strips. You will still get that golden brown color and great flavor.
Will my kids eat this?
Most kids love the creamy texture of hummus and the mild chicken. You can let them choose which vegetables to include for a fun dinner.
I hope these fresh Hummus and Grilled Chicken Wraps bring a little ease to your summer evenings. They are so simple to make and truly satisfying for the whole family. Give them a try and enjoy your time around the table!
— Lidia
Hummus and Grilled Chicken Wraps
Ingredients
- 2 large boneless , skinless chicken breasts, sliced into strips
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon garlic powder
- 0.5 teaspoon sal t
- 0.25 teaspoon black pepper
- 4 large whole wheat tortillas
- 1 cup classic hummus
- 2 cups fresh baby spinach
- 1 medium cucumber , thinly sliced
- 1 cup cherry tomatoes, halved
- 0.25 cup red onion, thinly sliced
- 0.5 cup crumbled feta cheese
Instructions
- In a bowl, toss the chicken strips with olive oil, oregano, garlic powder, salt, and pepper until evenly coated.
- Heat a skillet or grill pan over medium-high heat and cook the chicken for 4 to 5 minutes per side until the internal temperature reaches 165°F (74°C).
- Lay the tortillas flat on a clean surface and spread 0.25 cup of hummus across the center of each.
- Distribute the baby spinach, cucumber slices, cherry tomatoes, and red onion evenly over the hummus layer.
- Place the cooked chicken strips on top of the vegetables and sprinkle with crumbled feta cheese.
- Fold the left and right sides of the tortilla inward, then roll from the bottom tightly to encapsulate the filling.
- Slice diagonally and serve immediately.
