This Chicken Hummus Wrap is one of my favorite go-to meals when I need something quick, balanced, and full of flavor. I layer creamy hummus, bold sun-dried tomato pesto, juicy chicken, fresh veggies, and crunchy baked parmesan inside a warm tortilla for a meal that’s satisfying without being heavy. Whether I make everything from scratch or use shortcuts like rotisserie chicken and store-bought pesto, it always comes out delicious. It’s perfect for lunch but easily works as a light dinner too.

Why You’ll Love This Recipe

I love how easy it is to throw together using simple ingredients, most of which I often already have in my fridge or pantry. The wrap hits all the right notes—savory, creamy, crunchy, and fresh. I can prep the components ahead of time, which makes assembly super fast during a busy week. Plus, it’s highly customizable, which means I can adjust it depending on my cravings or what needs to be used up in the fridge. From the crispy parmesan to the rich hummus and crunchy cucumbers, there’s a little bit of everything in each bite.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 4 large (10-inch) spinach or flour wraps or tortillas

• 8 tablespoons hummus (classic, roasted garlic, or red pepper)

• 4 tablespoons sun-dried tomato pesto (or basil pesto)

• 12 ounces cooked chicken breast, thinly sliced (seasoned or rotisserie)

• 2 cups fresh baby spinach, roughly chopped

• 1 small English cucumber or 3–4 mini cucumbers, thinly sliced

• 1/4 red onion, very thinly sliced

• 4 ounces Parmesan cheese, freshly grated

• Salt and black pepper to taste

• Balsamic glaze for drizzling

• Extra virgin olive oil for toasting the wrap

Optional Homemade Chicken Seasoning (if cooking from scratch):

• 2 boneless skinless chicken breasts

• 1 tablespoon olive oil

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 1/2 teaspoon brown sugar

Directions

1. Make The Crispy Parmesan:
   I preheat my oven to 350°F and line a baking sheet with parchment paper or a silicone mat. I spread the grated Parmesan cheese into a thin, even layer and bake it for 15 to 18 minutes until golden and bubbly. Once out of the oven, I let it cool for a few minutes before breaking it into crispy pieces.

2. Prepare The Chicken (If Cooking From Scratch):
   I slice each chicken breast in half horizontally, rub them with olive oil and all the spices listed above, and then cook them in the air fryer at 400°F for 4 to 5 minutes per side. If I’m using a skillet, I cook them over medium-high heat for 3 to 4 minutes per side until golden and fully cooked through. I let the chicken rest, then slice it thinly.

3. Assemble The Wraps:
   On each tortilla, I spread 2 tablespoons of hummus and 1 tablespoon of sun-dried tomato pesto. I layer in 3 ounces of sliced chicken, 1/2 cup spinach, several slices of cucumber, some red onion, and a handful of parmesan crisps. I season the veggies lightly with salt and black pepper and finish with a drizzle of balsamic glaze.

4. Wrap It Up:
   I fold one side of the tortilla over the filling, tuck in the short edges, and roll it up tightly to form a wrap.

5. Toast The Wrap (Optional But Recommended):
   In a nonstick skillet, I heat a small amount of olive oil over medium heat. I place the wrap seam side down and cook it for about one minute on each side, rotating until all sides are golden and slightly crisp, about 3 to 4 minutes total.

6. Serve:
   I slice each wrap in half and serve immediately with a side of veggies, chips, or a light salad.

Servings And Timing

This recipe makes 4 large wraps.
Prep Time: 10 minutes
Cook Time: 15–18 minutes
Total Time: 30 minutes
Serving Size: 1 wrap
Calories per wrap: Approximately 533

Variations

• I often switch out the spinach for baby kale, shredded romaine, or arugula depending on what I have on hand.

• For a spicy kick, I like using harissa hummus or adding a few chili flakes to the wrap.

• If I don’t have sun-dried tomato pesto, classic basil pesto works just as well.

• I sometimes replace the chicken with roasted chickpeas or grilled tofu for a vegetarian version.

• Other veggie additions I like include shredded cabbage, avocado, red bell peppers, or cherry tomatoes.

Storage/Reheating

I don’t store fully assembled wraps in the fridge because they get soggy, but I do prep all the individual ingredients ahead of time. I store the cooked chicken, parmesan crisps, chopped vegetables, and sauces in airtight containers for up to 5 days. When I’m ready to eat, I assemble the wrap fresh and toast it in a skillet. If I have a leftover wrap already made, I reheat it in a skillet over medium heat for a few minutes until warmed through and crisp.

FAQs

Can I Use Pita Or Flatbread Instead Of A Tortilla?

Yes, I’ve used pita, naan, and other flatbreads and they all work really well. Just be sure to warm them up slightly so they’re easier to fold or wrap.

How Do I Make This Gluten-Free?

To make this gluten-free, I use certified gluten-free tortillas. They tend to be a bit more delicate, so I warm them first to make them more pliable and avoid overfilling to prevent tearing.

Can I Make This Without Cheese?

Absolutely. I skip the parmesan crisps and the wrap still turns out delicious. I just make sure the pesto I use doesn’t contain dairy if I want to keep it completely dairy-free.

Can I Prepare These Wraps Ahead Of Time?

I don’t recommend wrapping everything in advance, but I often meal prep the ingredients. Cooked chicken, chopped veggies, and parmesan crisps all hold up well for up to five days when stored separately in the fridge.

What Other Sauces Can I Add?

Besides pesto and hummus, I sometimes spread a bit of garlic aioli, chimichurri, or even a spicy harissa mayo for a different twist. The wrap is super flexible, so I use what I have and what I’m in the mood for.

Conclusion

This Chicken Hummus Wrap is one of those meals that never fails me. It’s fresh, flavorful, and so easy to make, especially when I have the ingredients prepped ahead of time. Whether I enjoy it for lunch or a light dinner, it always hits the spot. The combination of creamy hummus, bold pesto, crisp veggies, and crunchy parmesan is one I come back to again and again.