Healthy Lunch

Chicken Hummus Veggie Wrap

Name: Chicken Hummus Veggie Wrap
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: 2 large whole wheat or spinach tortillas (10-inch); 1/2 cup hummus (classic or roasted red pepper); 8 oz cooked chicken breast, cooled and thinly sliced; 1 cup baby spinach; 1/2 cup jarred roasted red peppers, drained and sliced; 1/2 cucumber, thinly sliced into rounds; 1/4 cup crumbled feta cheese; 2 tbsp red onion, very thinly sliced; 1 tsp dried oregano; 1 tsp fresh lemon juice

By Better Plate Recipes

Published Jul 14, 2026

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Chicken Hummus Veggie Wrap is a quick no-cook lunch with hummus, cooked grilled chicken, spinach, roasted red peppers, cucumber, feta, red onion, oregano, and lemon tucked into soft tortillas. The hummus makes it creamy and helps seal the wrap, while the vegetables keep every bite fresh and crunchy.

Prep Time

10 minutes

No Cook

No cooking

Total Time

10 minutes

Servings

Difficulty

Easy

Best For

Lunch, High Protein

Why You’ll Love This Recipe

This wrap is easy to make, easy to pack, and full of bright Mediterranean-style flavor. Since the chicken is already cooked, there is no stove work and no waiting for anything to cool. Hummus gives the tortilla a creamy base and helps hold the filling in place, while grilled chicken adds protein. Baby spinach, cucumber, roasted red peppers, and red onion bring freshness, crunch, sweetness, and a little sharpness. Feta adds a salty finish, and oregano with lemon juice makes the wrap taste more complete. It feels simple, but the layers work together so it does not taste plain or dry. It is especially handy for using leftover chicken, and the wrap still tastes fresh because the vegetables, feta, oregano, and lemon do the heavy lifting.

What Makes This Recipe Work

The hummus does more than add flavor. It acts like a creamy spread that helps the tortilla grip the chicken and vegetables, which makes the wrap easier to roll and easier to eat. Spreading it close to the edges also helps the tortilla seal once it is rolled. The chicken should sit across the lower third of the tortilla, not scattered everywhere, because a tight line of filling rolls more cleanly. Drained roasted red peppers bring sweetness without soaking the tortilla, cucumber adds crunch, feta gives salty richness, and lemon juice wakes everything up. The best wrap has enough filling to feel hearty but not so much that it splits. That small bit of restraint makes the wrap feel full, not messy, and keeps the tortilla from tearing while you eat.

Before You Start

Use cooked grilled chicken that is chilled or at cool room temperature. If the chicken is hot, it can wilt the spinach and soften the tortilla. Drain the roasted red peppers well, then pat them dry with a paper towel if they look very wet. Thin cucumber slices roll better than thick ones, and very thin red onion gives flavor without taking over. Lay everything out before you start building so the wraps come together quickly. If your tortillas feel stiff, warm them for just a few seconds until flexible, then let them cool before spreading the hummus so the wrap does not turn steamy. These small prep choices matter because wraps do not have a pan or oven step to fix moisture problems later.

Ingredient Notes & Easy Swaps

Whole wheat or spinach tortillas: Large 10-inch tortillas roll best because they can hold the chicken and vegetables without tearing. For gluten-free, use a certified gluten-free tortilla and let it come to room temperature so it folds without cracking.
Hummus: Hummus adds creaminess and helps seal the wrap. For sesame-free, use a hummus verified to be tahini-free or an equal amount of a plain white-bean spread.
Cooked chicken breast: This recipe uses chicken that was previously cooked to 165 degrees F and kept refrigerated. Let it cool fully before it touches the spinach and other fresh vegetables, and keep the wraps below 40 degrees F if you are not eating right away.
Baby spinach: Spinach adds freshness and keeps the wrap from feeling heavy. Romaine or mixed greens can also work.
Roasted red peppers: Jarred roasted peppers add sweet, smoky flavor. Drain and pat them dry so the wrap does not get soggy.
Cucumber and red onion: Thin cucumber slices add crunch and the thinly sliced red onion adds a sharp bite. Pat the cucumber dry if it looks watery, especially when packing the wrap for later.
Feta: Feta adds salty, tangy flavor. For dairy-free, leave it out or use a dairy-free feta-style crumble.
Oregano and lemon juice: These add Mediterranean flavor and brightness. Use a light drizzle of lemon so the wrap stays firm.