The Ultimate 10-Minute Chicken Hummus Wrap (Easy & Healthy Lunch!)

Imagine a lunch that’s incredibly delicious, genuinely healthy, and takes you less than 10 minutes to throw together. Picture a soft whole wheat tortilla, slathered with creamy hummus, and packed with tender chicken, fresh spinach, and a crunchy rainbow of vegetables. This, my friends, is not a fantasy; it is the simple, brilliant magic of this Lunch Box Chicken Wrap.</p

Let’s be honest, the daily challenge of packing a lunch that is both exciting and easy is a very real struggle. I was so tired of boring sandwiches and expensive salads. This recipe was my “aha!” moment—a perfect, portable, and satisfying meal that I could whip up in a flash, and that my whole family would actually be excited to eat. It’s been a total game-changer for our weekday routine.

I promise you, this is the easiest, most versatile wrap you will ever make. It’s packed with protein and fiber to keep you full and energized all afternoon. It’s a fantastic way to use up leftover chicken, and it’s so easy to customize with whatever you have in your fridge.

Get ready to master a simple, no-cook recipe that will completely revolutionize your lunch game and make your midday meal something to look forward to again.

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Why This Chicken Wrap is Your New Lunchbox Hero!

You are going to wonder where this recipe has been all your life. It’s a staple in our house for a reason! Here’s why you’ll be making it on repeat:

• Ready in 10 Minutes Flat: I’m not kidding. If you have cooked chicken on hand, you are just minutes away from a delicious, satisfying lunch.
• A No-Cook, No-Fuss Recipe: Your oven and stove get to take a break! This is all about smart, simple assembly. Perfect for hot days or busy schedules.
• Healthy, Fresh & Satisfying: Packed with lean protein, fiber-rich veggies, and wholesome ingredients, this wrap will keep you full and energized without weighing you down.
• The Perfect Make-Ahead Lunch: This is a meal-prepper’s dream. You can make it the night before, and it’s still perfect and delicious the next day.
• Completely Customizable & Kid-Approved: It’s a fantastic way to use up leftover chicken and veggies, and you can easily swap ingredients to please even the pickiest eaters.

Recipe Snapshot

Your Simple Shopping List for a Perfect Wrap

The beauty of this recipe is its incredibly short and simple ingredient list. It’s all about fresh, easy components.

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• 1 whole wheat tortilla (8 inches) → Use your favorite brand! Make sure it’s soft and pliable.
• 1/4 cup hummus → The creamy, flavorful “glue” for our wrap. Any flavor you love works here!
• 1/2 cup fresh baby spinach → A super easy way to pack in some healthy greens.
• 1/3 cup shredded cooked chicken breast → The ultimate shortcut: use a store-bought rotisserie chicken!
• 2 carrot sticks & 2 sweet red pepper strips → For that essential, fresh, and satisfying crunch.

Let’s Roll! Your Super-Fast Assembly Guide

Ready for the easiest lunch of your life? This comes together in just a few simple, satisfying steps.

The 4-Step Method to a Perfect Wrap

1. Spread the Hummus: Lay your tortilla flat. Spread the hummus in an even layer all over the tortilla, leaving a small half-inch border around the edges.
2. Layer the Greens and Chicken: Place the baby spinach in an even layer over the hummus. Then, arrange the shredded chicken in a row down the center of the tortilla.
3. Add the Crunch: Place your carrot sticks and red pepper strips right on top of the row of chicken.
4. Roll it Up Tight!: Gently but firmly, roll up the tortilla as tightly as you can. If you’re packing it for lunch, you can wrap it securely in plastic wrap or foil. If you’re eating it right away or want that fun “pinwheel” look, use a sharp knife to slice it into 1-inch rounds. Enjoy your masterpiece!

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WiseRecipes’ Top Tips for the Perfect Wrap

This is a simple recipe, but these little tricks will make it absolutely flawless every time.

1. Room Temperature Tortillas are Key. Cold tortillas are stiff and prone to cracking and tearing when you roll them. Letting your tortilla sit at room temperature for a bit, or even warming it in the microwave for 10 seconds, makes it soft and pliable for a perfect, tight roll.
2. Don’t Overstuff! I know it’s tempting to pack it full, but overstuffing is the number one cause of a wrap that falls apart. A nice, even layer of ingredients is all you need.
3. The Hummus is Your Glue. Spreading the hummus all the way to the edges (leaving just a small border) helps to seal the wrap shut when you roll it.
4. Roll it TIGHT. To get those beautiful, clean pinwheel slices that hold together, the secret is a tight roll. Tuck the end in as you begin to roll and keep firm pressure on the tortilla as you go.
5. The Anti-Soggy Lunchbox Trick. If you’re making this ahead, the key to preventing a soggy tortilla is to make sure your ingredients are dry. Pat the spinach dry, and if your chicken or hummus is particularly wet, you can place a large lettuce leaf down first before the other ingredients to act as a moisture barrier.

Creative Twists: Delicious Ways to Customize Your Wrap

This wrap is a fantastic canvas for your own creativity! Here are some fun ideas:

1. Use a Flavored Hummus: A roasted red pepper, garlic, or everything bagel hummus would be incredible here.
2. Add More Veggies: Thinly sliced cucumber, shredded purple cabbage, or avocado slices would be fantastic additions.
3. Make it Cheesy: Add a sprinkle of crumbled feta cheese or a slice of provolone.
4. Change the Protein: Sliced turkey, mashed chickpeas (for a vegetarian version), or even leftover salmon would be delicious.
5. Add a Drizzle: A little drizzle of ranch dressing or a vinaigrette over the chicken would add an extra layer of flavor.
6. Spice it Up: Use a spicy hummus or add a few dashes of your favorite hot sauce.
7. Add Some Crunch: A sprinkle of toasted sunflower seeds or chopped nuts would add a great texture.
8. Use a Different Wrapper: A spinach or sun-dried tomato-flavored tortilla would be a fun and colorful change!

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Easy Lunch Box Chicken Wrap

This easy and healthy 10-Minute Chicken Hummus Wrap is the perfect make-ahead lunch for kids and adults! It’s packed with fresh spinach, veggies, and protein to keep you full and energized.

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 1

Course: Lunch, Main Course

Cuisine: American

Calories: 324

Ingredients Method Notes

Ingredients

  

• 1/4 cup hummus
• 1 whole wheat tortilla (8 inches), room temperature
• 1/2 cup fresh baby spinach
• 1/3 cup shredded cooked chicken breast
• 2 carrot sticks
• 2 sweet red pepper strips

Method

 

1. Spread the hummus evenly over the tortilla, leaving a small border.
2. Top with a layer of fresh baby spinach.
3. Place the shredded chicken, carrot sticks, and red pepper strips in a row near the center of the tortilla.
4. Roll up the tortilla tightly. If desired, use a sharp knife to cut the wrap crosswise into 1-inch slices.
5. Wrap securely in plastic wrap or pack in an airtight container and refrigerate until serving.

Notes

Room Temp Tortilla: Using a room temperature tortilla makes it more pliable and prevents it from cracking when you roll it.

To Prevent Sogginess: Ensure your spinach and chicken are dry. For extra protection, you can lay a large piece of butter lettuce on the tortilla before adding the hummus and other fillings.

Make Ahead: This wrap is perfect for making the night before. For best results, wrap it tightly as a whole log and slice just before eating, if desired.

Keep It Fresh! Storing & Packing Your Wrap

This is the perfect make-ahead lunch! Here’s how to store it properly.

• Make-Ahead: You can make this wrap the night before or in the morning. For the best result, wrap the whole, unsliced tortilla tightly in plastic wrap or beeswax wrap. This will keep it fresh and prevent it from drying out.
• Packing for Lunch: I recommend packing the wrap whole and slicing it right before you eat, if possible. If you want to pack the pinwheels, just make sure they are packed snugly in an airtight container so they hold their shape.
• Refrigerator: The assembled wrap will stay fresh and delicious in the refrigerator for up to 24 hours.

FAQs: Your Chicken Wrap Questions, Answered!

How do I keep my wrap from getting soggy in my lunchbox?

The best trick is to create a moisture barrier! The layer of hummus helps, but for extra insurance, you can lay down the large, dry baby spinach leaves first, making sure they cover the whole surface before adding your other ingredients. Also, make sure your cooked chicken is not overly wet.

Can I make this recipe gluten-free?

Yes, easily! Just use your favorite brand of gluten-free tortillas. The rest of the ingredients are naturally gluten-free (just double-check your brand of hummus and chicken to be sure).

What’s the best way to shred chicken quickly?

My all-time favorite kitchen hack for this is to use a stand mixer! If you have one, just place your warm, cooked chicken breasts in the bowl and use the paddle attachment on low speed. It will perfectly shred the chicken in about 15 seconds. Otherwise, two forks work great!

Can I make a big batch of these for a party?

Absolutely! This recipe is fantastic for serving a crowd. Just create an assembly line of your ingredients and you can roll up a dozen of these in no time. Slicing them into pinwheels and arranging them on a platter makes for a beautiful and easy party appetizer.

My Final Thoughts: Your New Go-To Lunch

This simple Chicken Hummus Wrap is a beautiful reminder that a healthy, delicious, and satisfying lunch doesn’t have to be complicated or time-consuming. It’s a fresh, flavorful, and completely foolproof recipe that I hope will make your weekdays just a little bit easier and a whole lot more delicious!