Grilled chicken wrap with hummus and fresh veggies

Here’s a little kitchen secret I picked up after burning more marinades than I care to admit: a quick lemon-garlic marinade and a hot skillet transform ordinary chicken into the kind of filling you’ll brag about at potlucks. I call this my “five-minute magic” because the marinade works fast and the pan does the rest — think sizzling, caramelized edges and juicy, tender centers. I love slathering the grilled chicken in creamy hummus, adding a crunchy rainbow of veggies, and rolling everything into a warm tortilla that folds like a cozy blanket. Follow this method and you’ll have a great weekday dinner, picnic star, or lunchbox upgrade without fuss.

Quick Facts

• Yield: Serves 4
• Prep Time: 15 minutes
• Cook Time: 12 minutes
• Total Time: 27 minutes

Why This Recipe is Awesome

This wrap hits all the good notes: creamy hummus, smoky-seared chicken, crisp cucumber and carrots, bright lemony drizzle, and warm tortillas that fold everything together. It tastes fresh, fills you up, and still feels light. It’s so easy even your “I-can’t-cook” friend can pull it off, and the textures — crunchy, creamy, and slightly charred — make every bite sing.

Ingredients

For the Main Dish:

• 1 lb boneless, skinless chicken breasts (about 2 medium; slice thin against the grain for faster cooking)
• 1/4 cup olive oil
• 2 tbsp lemon juice (about 1 lemon)
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• 1 cup hummus (store-bought or homemade)
• 4 large tortillas (10–12 inch; whole wheat or flour)
• 1 cup baby spinach
• 1 medium cucumber, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 medium carrot, shredded (about 1/2 cup)
• 1/4 red onion, thinly sliced
• 1 ripe avocado, sliced
• 2 tbsp olive oil for cooking

For the Sauce / Garnish (if applicable):

• 1/2 cup plain Greek yogurt (or dairy-free yogurt)
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 2 tbsp extra-virgin olive oil
• Salt and pepper to taste
• 2 tbsp chopped parsley or cilantro
• Optional: 1/4 cup crumbled feta or pickled jalapeños

How I Make It

Step 1:

First, I cut the chicken into thin strips so they cook quickly and stay tender. In a bowl I whisk together 1/4 cup olive oil, 2 tbsp lemon juice, minced garlic, 1 tsp ground cumin, 1 tsp smoked paprika, salt, pepper, and red pepper flakes. I toss the chicken in this mix and let it sit while I prep the veggies — this takes only about 10 minutes, but even a quick bath gives the meat a bright lift.

Step 2:

I heat a heavy skillet or grill pan over medium-high heat until it shimmers, then add 2 tbsp olive oil. When the oil smells warm and starts to ripple, I lay the chicken strips in a single layer. Listen for that satisfying sizzle — that’s flavor forming. I cook the chicken about 4–5 minutes per side, letting the edges get golden and slightly charred. Flip once for nice sear marks. I always aim for an internal temp of 165°F and use a quick-read thermometer so I don’t overcook.

Step 3:

While the chicken finishes, I make the lemon-garlic drizzle: whisk 1/2 cup Greek yogurt with 1 tbsp lemon juice, a clove of garlic, 2 tbsp olive oil, salt, and pepper. The sauce smells bright and tangy — it cuts through the richness of the hummus. I warm the tortillas in a dry skillet for about 20–30 seconds per side until they’re pliable and have tiny brown spots.

Step 4:

Assembly time: spread about 1/4 cup hummus on each warm tortilla, layer on a handful of baby spinach, sliced cucumber, tomatoes, shredded carrot, red onion, avocado, and the grilled chicken. Drizzle with the yogurt sauce and sprinkle parsley. Fold the sides in and roll tightly. I press the wrap seam-side down for a few seconds in the skillet to seal and get a little crunch.

Step 5:

I slice each wrap on the diagonal so you can see that colorful cross-section — juicy chicken, creamy hummus, green pops of cucumber. Serve immediately while the chicken still gives off that warm, savory aroma. If I pack it for lunch, I keep the yogurt sauce on the side to keep the wrap from getting soggy.

Pro Tips

• Slice the chicken thin across the grain so it stays tender and cooks fast.
• Use a quick-read thermometer and pull chicken at 165°F; carryover heat will keep it juicy.
• Warm tortillas briefly so they fold without tearing; a hot skillet for 20–30 seconds per side works wonders.
• Make extra hummus and use it to save time — it keeps the wrap creamy and adds protein.

Common Mistakes to Avoid

• Skipping preheating: Classic rookie move. It changes texture and bake time.
• Overmixing: Leads to dense or chewy results. Mix until just combined.
• Guessing cook time: Always use visual cues or a timer, not just vibes.
• Overcrowding pans: Give your food some breathing room to crisp properly.

Alternatives & Substitutions

• Swap chicken for firm tofu or tempeh (press and marinate) for a vegetarian option — tofu soaks flavors but won’t get the same char.
• Use gluten-free tortillas or large lettuce leaves for a low-carb or gluten-free wrap.
• Replace Greek yogurt with dairy-free yogurt to keep it dairy-free; the texture changes slightly but the tang remains.
• Use store-bought hummus if you’re short on time; it keeps this recipe weeknight-friendly.

Variations & Tips

• Spicy: mix harissa into the hummus or add sliced pickled jalapeños for a kick.
• Mediterranean: add olives, crumbled feta, and a splash of red wine vinegar.
• Kid-friendly: omit raw red onion and spicy elements; add shredded cheese for a familiar flavor.
• Vegetarian twist: swap chicken for grilled halloumi or falafel balls for a satisfying meatless version.
• BBQ twist: toss sliced chicken with a tablespoon of your favorite BBQ sauce before assembling for a smoky-sweet finish.
• Bowl version: skip the tortilla and serve everything over greens or rice for a deconstructed option.

FAQ (Frequently Asked Questions)

Can I make this ahead of time?

Yes! Cook and cool the chicken, store it in an airtight container for up to 3 days, and assemble just before eating. Keep the hummus and yogurt sauce separate to avoid soggy tortillas.

Can I double the recipe?

Sure thing. Cook chicken in batches so you don’t overcrowd the pan; timing per batch stays the same.

Can I substitute butter with oil?

Technically yes, but you’ll miss that buttery magic. Use ¾ the amount of oil.

How do I know it’s done?

Aim for golden edges and an internal temperature of 165°F. The chicken should feel springy, not rock-hard, and juices run clear when you cut a piece.

What if I don’t have ingredient X?

Short on cucumber? Use thinly sliced bell pepper. No hummus? Mash avocado with a pinch of salt and lemon for creaminess.

How I Like to Serve It

I love these wraps with crunchy sweet potato fries and an icy glass of minty lemonade for a casual weeknight. They work great for picnics — pack the components separately and assemble on the spot. For a summer BBQ, I lay out a toppings bar (olives, feta, pickles, hot sauce) so everyone builds their perfect wrap.

Notes

• Store cooked chicken up to 3 days in the fridge; reheat gently in a skillet or microwave. Keep sauces separate for best texture.
• Safe cooking temp for chicken: 165°F.

Final Thoughts

Closing: You just made a simple, colorful, and satisfying meal — now go impress someone, or just enjoy the quiet victory of a perfectly rolled, delicious wrap!