Mediterranean Hummus Wrap – Chicken or Veggie, Fresh & Flavorful Lunch

This Mediterranean-inspired wrap combines creamy hummus, tender chicken or roasted veggies, crisp cucumbers, ripe tomatoes, fresh herbs, and tangy feta—all tucked into a warm tortilla. Perfect for lunch or light dinner, it’s nutritious, portable, and bursting with vibrant flavors and textures. Ready in under 20 minutes, it’s ideal that last-minute grab-and-go meal—yet elegant enough to impress friends. Whether you choose chicken or a plant-based version with chickpeas—and optional grilled pita—these wraps deliver satisfying Mediterranean flair in every bite.

Overview of Mediterranean Hummus Wrap

This wholesome Mediterranean Hummus Wrap features protein-packed chicken or a satisfying vegetarian base paired with creamy hummus, crisp veggies, and tangy feta in a warm tortilla. Fresh ingredients like cucumber, tomato, red onion, spinach, and herbs bring crunch and brightness. Hummus and optional pesto add richness without heaviness. Wraps can be quickly assembled for instant lunches or prepped ahead in individual portions. With balanced macros and bold Mediterranean flavors, this recipe is ideal for healthy meal prep, easy weeknight lunches, or portable meals on the go. Gluten-free and easily adapted to dietary preferences.

Ingredients of Mediterranean Hummus Wrap

For the Wraps (makes 4 wraps):

• 4 large tortillas (whole wheat, spinach, or gluten-free)
• 1¼ cups hummus (traditional or flavored)
• Optional protein: 1¼ cups cooked chicken breast (shredded or sliced) or chickpeas/roasted vegetables
• 1 cup baby spinach or mixed greens
• 1 cucumber, diced (½-inch)
• 1 large tomato, diced
• ¼ small red onion, thinly sliced
• ½ cup crumbled feta cheese
• 2 tbsp chopped fresh herbs (parsley, basil, or mint)
• Optional drizzle: balsamic glaze or pesto
• Olive oil spray or drizzle for toasting wraps

Cook & Prep Times

• Prep Time: 10 minutes
• Assembly Time: 5 minutes
• Total Time: ~15 minutes

Instructions of Mediterranean Hummus Wrap

1. Prepare Protein (Optional)

If using chicken, season and pan-sear or grill until cooked through (135–145°F), then slice or shred. Alternatively, roast or rinse canned chickpeas, or use grilled peppers and onions.

2. Prep Vegetables

Dice cucumbers and tomato, slice onion, and chop herbs. Arrange all components for easy assembly.

3. Assemble Wraps

Lay tortillas flat. Spread ~¼ cup hummus evenly across center. If using pesto or vinaigrette, drizzle lightly. Add spinach or greens, chicken or veggie base, diced cucumber, tomato, onion, and feta. Sprinkle herbs. Season lightly with salt and pepper, to taste.

4. Wrap & Toast (Optional)

Fold ends over and tightly roll into wraps. Heat a drizzle of olive oil on a skillet over medium-high heat. Toast wrapped seam-side down for 1–2 minutes until golden; flip and toast other side.

5. Slice & Serve

Cut wraps in half diagonally and serve immediately, or wrap in parchment paper and refrigerate for later.

Nutrition Information (Estimates per serving, chicken version)

• Calories: ~320–340 kcal
• Protein: ~25–30g
• Carbohydrates: 30–35g
• Fiber: ~5g
• Fat: ~10–12g
• Net Carbs: ~25–30g
• Sodium: ~500–700mg

Serving of Mediterranean Hummus Wrap

Serve with vegetable crudités or a Greek salad. For gluten-free option, use lettuce wraps or low-carb tortillas. Side dips like tzatziki or lemon vinaigrette pair beautifully. For a layered bowl instead of wraps, deconstruct ingredients over quinoa or greens and drizzle with extra hummus or vinaigrette.

Pro Tips

• Gently warm tortillas to improve pliability and flavor.
• Use creamy hummus or add Greek yogurt swirl for rich texture.
• Add raw crunch with carrots, radishes, or pickled veggies.
• Toast pita or wraps for crispness and contrast.
• Layer ingredients tightly for stable, non-falling-apart wraps.

Storage & Leftovers

Assemble ingredients separately and store fillings (protein, vegetables, hummus) in airtight containers in the fridge for up to 5 days. Assemble wraps fresh before eating to maintain crispness. For portable lunches, wrap each prepared wrap in parchment or foil and refrigerate—best consumed within 24 hours.