Hummus and chicken Wraps (Quick, Healthy, Adaptable)
There’s something incredibly satisfying about wrapping your favorite ingredients in a soft tortilla, especially when it’s as nutritious and flavorful as these Hummus and Chicken Wraps. Perfect for lunch, dinner, or even a snack, these wraps are not only quick to prepare but also offer a delightful balance of flavors and textures. The combination of tender chicken, creamy hummus, and fresh veggies creates a wrap that is both filling and refreshing. Plus, it’s adaptable, meaning you can tweak it to suit your taste and dietary preferences. Let’s dive into the delicious details!
Why It’s Crowd-Pleasing
These Hummus and Chicken Wraps are a hit for numerous reasons. First, they are incredibly easy to make, requiring minimal prep time and just a few ingredients. The flavors meld beautifully, making every bite a treat. They are also healthy, packed with protein from the chicken, fiber from the hummus, and vitamins from the fresh veggies. Additionally, they cater to various dietary preferences, allowing for modifications based on what you have on hand or what you enjoy most. Whether you’re feeding a crowd or just looking for a quick meal for yourself, these wraps are sure to please.
Your Shopping Guide
Before you get started, here’s a detailed shopping list to ensure you have everything you need for your Hummus and Chicken Wraps:
- Chicken: 2 chicken thighs or 1 chicken breast
- Spices: 1/2 tsp cumin, 1/2 tsp paprika or chili powder, 1/2 tsp garlic or onion powder
- Seasoning: 1 tsp black pepper, 1 tsp salt
- Oil: 1 tsp canola, corn, vegetable, or olive oil
- Tortillas: 2 medium flour tortilla wraps
- Hummus: 2 tablespoons
- Toppings: Romain lettuce (chopped), 1 small tomato (sliced), 1/4 small red onion (sliced), 1 tablespoon feta cheese (optional)
Tools & Equipment Needed
To make your Hummus and Chicken Wraps, gather the following tools:
- Knife: For chopping veggies.
- Cutting Board: To protect your countertops while preparing.
- Pan: For cooking the chicken.
- Spatula: To flip the chicken.
- Small Bowl: For mixing spices.
Hummus and Chicken Wraps (Quick, Healthy, Adaptable) in Steps
Step 1: Prepare the Chicken
Start by selecting your chicken—either 2 thighs or 1 breast. If you’re using thighs, consider deboning them for ease. Rinse the chicken under cold water, pat it dry, and place it on a cutting board.
Step 2: Season the Chicken
In a small bowl, mix together the cumin, paprika or chili powder, garlic or onion powder, black pepper, and salt. Rub the spice mixture all over the chicken, ensuring it is evenly coated.
Step 3: Cook the Chicken
Heat the oil in a pan over medium heat. Add the seasoned chicken to the pan and cook for about 6-7 minutes on each side, or until cooked through and no longer pink in the center. If you have a meat thermometer, the internal temperature should reach 165°F (75°C). Once cooked, let it rest for a few minutes before slicing it into strips.
Step 4: Prepare the Wraps
While the chicken is resting, lay out your flour tortillas. Spread 1 tablespoon of hummus on each tortilla, making sure to cover it evenly.
Step 5: Add the Fillings
Layer the chopped romaine lettuce, sliced tomato, and red onion on top of the hummus. If you’re using feta cheese, sprinkle it over the veggies for an added burst of flavor.
Step 6: Add the Chicken
Once the chicken has rested and is sliced, layer it on top of the veggies. You can choose to add more hummus here if you like it extra creamy.
Step 7: Wrap It Up
Carefully fold in the sides of the tortilla and roll it up tightly from the bottom to the top. If you’re feeling adventurous, you can secure it with a toothpick or wrap it in parchment paper for easy handling.
Step 8: Enjoy!
Slice the wrap in half if desired, and serve immediately. These Hummus and Chicken Wraps are excellent as a quick lunch, a picnic treat, or a light dinner option.
Customize for Your Needs
One of the best parts of making Hummus and Chicken Wraps is how they can be customized to fit your personal taste. Here are some suggestions:
- Protein Swap: Use grilled shrimp, turkey, or even tofu for a vegetarian option.
- Veggie Options: Add bell peppers, cucumbers, or shredded carrots for more crunch.
- Hummus Flavor: Try different flavors of hummus, such as roasted red pepper or garlic.
- Wrap Alternatives: Use whole wheat or spinach tortillas for a different twist.
- Spice Level: Adjust the amount of chili powder or add sliced jalapeños for heat.
Avoid These Mistakes
When preparing your Hummus and Chicken Wraps, keep these common pitfalls in mind to ensure the best results:
- Overcooking the Chicken: This can lead to dry meat. Use a meat thermometer to check for doneness.
- Not Letting Chicken Rest: Allowing the chicken to rest before slicing helps retain its juices.
- Skipping the Spices: Don’t overlook the importance of seasoning the chicken for maximum flavor.
- Filling Overload: Avoid overstuffing your wrap to ensure it rolls easily without falling apart.
Save It for Later
If you find yourself with leftovers, don’t worry! These wraps can be easily stored for later enjoyment:
Wrap any leftover chicken and fillings separately in airtight containers and refrigerate. You can reheat the chicken in a pan or microwave before assembling your wrap again. Alternatively, you can enjoy the components as a salad by tossing the chicken and veggies together with a little extra hummus as dressing.
Popular Questions
Can I use frozen chicken for this recipe?
Yes! Just ensure you thaw it completely before seasoning and cooking. You can speed up the thawing process by placing the chicken in a sealed bag and submerging it in cold water for about an hour.
How can I make this wrap vegan?
Replace the chicken with grilled veggies, chickpeas, or a plant-based protein, and use a vegan-friendly hummus. The rest of the fillings can remain the same!
What type of hummus is best to use?
Any flavor of hummus works well, but traditional or garlic hummus pairs nicely with the spices in the chicken. Experiment with different flavors to find your favorite combination!
Can I make these wraps ahead of time?
Yes, you can prep the chicken and chop the veggies in advance. However, it’s best to assemble the wraps just before eating to keep the tortillas from getting soggy.
Ready to Cook?
Now that you have all the details, it’s time to roll up your sleeves and get started on these Hummus and Chicken Wraps (Quick, Healthy, Adaptable). With their vibrant flavors and nutritious ingredients, you’re in for a treat! Whether you’re enjoying them for lunch, dinner, or a quick snack, these wraps are sure to become a regular in your meal rotation. Happy cooking!
Hummus and chicken Wraps (Quick, Healthy, Adaptable)
Ingredients
Equipment
Method
- Start by selecting your chicken—either 2 thighs or 1 breast. If you’re using thighs, consider deboning them for ease. Rinse the chicken under cold water, pat it dry, and place it on a cutting board.
- In a small bowl, mix together the cumin, paprika or chili powder, garlic or onion powder, black pepper, and salt. Rub the spice mixture all over the chicken, ensuring it is evenly coated.
- Heat the oil in a pan over medium heat. Add the seasoned chicken to the pan and cook for about 6-7 minutes on each side, or until cooked through and no longer pink in the center. If you have a meat thermometer, the internal temperature should reach 165°F (75°C). Once cooked, let it rest for a few minutes before slicing it into strips.
- While the chicken is resting, lay out your flour tortillas. Spread 1 tablespoon of hummus on each tortilla, making sure to cover it evenly.
- Layer the chopped romaine lettuce, sliced tomato, and red onion on top of the hummus. If you’re using feta cheese, sprinkle it over the veggies for an added burst of flavor.
- Once the chicken has rested and is sliced, layer it on top of the veggies. You can choose to add more hummus here if you like it extra creamy.
- Carefully fold in the sides of the tortilla and roll it up tightly from the bottom to the top. If you're feeling adventurous, you can secure it with a toothpick or wrap it in parchment paper for easy handling.
- Slice the wrap in half if desired, and serve immediately. These Hummus and Chicken Wraps are excellent as a quick lunch, a picnic treat, or a light dinner option.
Notes
- Don't overcook the chicken to avoid dryness; use a meat thermometer.
- Let the chicken rest before slicing to retain juices.
- Customize the veggies to your preference for extra crunch.
- Try different hummus flavors to enhance the wrap.
- Store leftovers in airtight containers for easy reheating.
