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Lunch

Chicken and hummus protein wrap

A lunch you can build in fifteen minutes and eat with one hand — chicken, hummus and crunchy vegetables.

  • Servings: 1
  • Total: 15 min
  • 470 kcal · 40 g protein
Chicken and hummus protein wrap

Lunch is where a good day often falls apart, usually because there is nothing prepared. A wrap solves that: the chicken can be cooked the night before, and everything else is assembly.

At 470 kcal with 40 g of protein it keeps you full through the afternoon without making you sleepy.

Ingredients

Servings: 1

  • 1 large wholegrain tortilla (about 65 g)
  • 150 g chicken breast, cut into strips
  • 40 g hummus
  • 1 handful baby spinach
  • 1/2 red pepper, sliced thin
  • 1/4 cucumber, in sticks
  • 1 tsp olive oil
  • 1 tsp paprika powder
  • Salt and black pepper
  • Squeeze of lemon

Instructions

  1. 1

    Season the chicken with paprika, salt and pepper.

  2. 2

    Heat the olive oil in a pan over medium-high heat and fry the chicken for 6–8 minutes until cooked through and lightly golden.

  3. 3

    Warm the tortilla for 20 seconds in a dry pan so it rolls without cracking.

  4. 4

    Spread the hummus over the tortilla, leaving a clear border at the edges.

  5. 5

    Layer on spinach, pepper, cucumber and the warm chicken, then finish with lemon.

  6. 6

    Fold in the sides and roll it up tightly, then cut in half.

Good to know

  • Cook double the chicken and the second wrap takes three minutes the next day.
  • Wrap it in baking paper to keep it together in a lunch box.

Frequently asked questions

Can I make it vegetarian?
Yes — swap the chicken for 150 g of roasted chickpeas or grilled halloumi. Protein lands lower, so check the numbers against your target.

Calculate it yourself

  • Protein Calculator

    See a sensible daily protein range for your body weight and what you are training for — in grams per day and grams per kilo.

    Protein Calculator

  • Calorie Calculator

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    Calorie Calculator

Prefer to track it in the app?

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