Rainbow Chicken Hummus Wraps a Healthy Lunchtime Revolution
- Recipe Introduction
- Why You'll Obsess Over These Wraps
- Ingredient Spotlight: It's All About The Freshness
- Time To Prepare these healthy wraps
- Ingredients & Equipment For The Best Healthy Wraps Ever
- Rainbow Chicken & Hummus Wraps: A Healthy Lunchtime Revolution!
- Recipe Notes
- Frequently Asked Questions
- 📝 Recipe Card
Recipe Introduction
Quick Hook
Craving a lunch that doesn't taste like cardboard? These healthy wraps are the answer. Honestly, they're bursting with so much flavour, you'll forget you're even being good.
Brief Overview
Wraps are great. These rainbow chicken and hummus wraps bring a bit of sunshine. Think easy, like, really easy. They're ready in around 35 minutes.
This recipe makes 4 servings, perfect for work lunch ideas meal prep , or a light dinner.
Main Benefits
These healthy wraps are packed with protein and fibre. This will keep you full and energised all afternoon. Seriously, it's a total game changer if you need healthy lunch ideas for work .
What makes them special? All the colours! It makes them fun to eat.
Why You'll Obsess Over These Wraps
Ever get stuck in a lunch rut? Same. These healthy wraps are here to rescue you.
Plus, they're totally adaptable. So you can get chicken wrap ideas for dinner . Or even wraps to make for a picnic.
Ingredient Spotlight: It's All About The Freshness
First up, let's talk chicken. We're using boneless, skinless chicken breasts. We marinate them in olive oil, lemon juice, and a bunch of yummy spices.
The marinade is key! It makes the chicken super flavourful.
Then, we add crunchy veggies like bell peppers and carrots. And don't forget the hummus. It's the glue that holds everything together! You can use store-bought, but homemade is chef's kiss .
Feta cheese is optional. However, I highly recommend it.
It all comes together with big whole wheat tortillas. But there is low carb wrap recipes if you like!.
Time To Prepare these healthy wraps
Prep Time: 20 minutes Cook Time: 15 minutes Total Time: 35 minutes
Ingredients & Equipment For The Best Healthy Wraps Ever
Alright, so you want to make some killer Rainbow Chicken & Hummus wraps? Let's talk ingredients! These aren't your boring, sad desk lunch wraps, okay? We're going for flavour town! And seriously, these chicken wrap ideas for dinner are a game changer.
Main Ingredients: The Rainbow Lineup
This recipe makes 4 delicious healthy wraps . For the chicken marinade, you'll need: 2 tablespoons of olive oil ( 30ml ), 1 tablespoon of lemon juice ( 15ml ), 1 teaspoon of dried oregano ( 5ml ), 1/2 teaspoon of garlic powder ( 2.
5ml ), and 1/4 teaspoon each of salt and black pepper ( 1.25ml each).
For the wraps themselves, grab 4 boneless, skinless chicken breasts (about 4-6 oz/115-170g each). I always go for organic when I can, it just tastes better, you know? You'll also need 4 large whole wheat tortillas ( 10-12 inch/25-30 cm diameter).
Don't skimp on these! A good tortilla makes all the difference. Then 1 cup of hummus ( 240ml ), homemade or store-bought.
I mean homemade is amazing, but sometimes life's too short. Get 1 red and 1 yellow bell pepper (thinly sliced), 1/2 cup of shredded carrots ( 120ml ), 1/2 cup of crumbled feta cheese ( 60g - optional, but highly recommended!), and 1/4 cup of chopped fresh parsley ( 60ml ).
Pro-Tip: Make sure your bell peppers are firm and shiny. That means they're fresh and full of flavour.
Seasoning Notes: Spice It Up!
Okay, so the marinade is pretty simple, but it's a classic for a reason. The oregano and garlic powder give it that Mediterranean vibe.
Feel free to add a pinch of red pepper flakes for a little kick if you are into Quick Healthy Wraps , It's important to have variety to make your work lunch ideas meal prep .
If you don't have oregano, Italian seasoning works in a pinch. Want to swap out with low carb wrap recipes for the wraps themself.
Equipment Needed: Keep It Simple
Honestly, you don't need a ton of fancy gear for these wraps. You'll need a grill pan or outdoor grill.
If you don't have a grill, a regular skillet works just fine. A mixing bowl for the marinade, a cutting board, and a knife are essential.
Oh, and measuring spoons and cups, obviously.
You know, once I tried making wraps without warming the tortillas first. Disaster! They cracked and everything fell out. Lesson learned.
Now I always warm them up in a dry skillet for a few seconds. Makes them so much more pliable.
These healthy wraps are great as a make-ahead lunch recipes .
Now that you know the ingredients and equipment for Chicken Wrap Ideas For Dinner , It's time to start wrapping!
Rainbow Chicken & Hummus Wraps: A Healthy Lunchtime Revolution!
Ditch those boring sandwiches, yeah? These Rainbow Chicken & Hummus healthy wraps are here to save the day. Picture this: tender grilled chicken, crunchy colorful veggies, and dreamy creamy hummus.
Honestly, what's not to love? These are perfect for a quick lunch, light dinner, or even a sunny picnic. It's a flavor party, I tell ya!
Prep Like a Pro: Mise en Place Magic
Before we get started, let’s get organised. This is the essential mise en place. Whisk the marinade. Slice your peppers.
Shred those carrots. Having everything ready cuts down on prep time and keeps things chill. This is essential for easy healthy wrap fillings I want to make! Also, don’t be a numpty! Keep your fingers out of the way when slicing.
I swear, I've nicked myself more times than I care to admit.
step-by-step: Wrap Star in the Making
Here’s how we make these absolute bangers wraps to make . This is one of my favourite Chicken Wrap Ideas For Dinner , and it is also great Work Lunch Ideas Meal Prep :
- Marinate your chicken: Mix the olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Coat the chicken and let it sit for at least 15 minutes .
- Grill or sauté: Grill chicken for 5- 7 minutes per side, until the internal temperature is 165° F ( 74° C) . Alternatively, sauté over medium high heat.
- Rest and slice: Let the chicken rest for 5 minutes then slice. Pro tip: Resting the meat will ensure your wraps are full of moisture and great taste!
- Warm those tortillas: Warm the tortillas for a few seconds in a skillet. This makes them pliable and less likely to rip.
- Assemble your masterpiece: Spread hummus on each tortilla. Pile on the chicken, peppers, carrots, and feta if you're feeling fancy.
- Garnish and roll: Sprinkle with parsley. Fold in the sides, then roll tightly from the bottom up.
- Serve and enjoy: Tuck in to those awesome healthy wraps straight away!
Pro Tips: Secrets to Wrap Domination
Want to take your healthy wraps to the next level? Try these tricks.
- Don't overcook the chicken! Dry chicken is nobody's friend. Aim for that magic 165° F ( 74° C) .
- Avoid overfilling. Trust me, you'll end up with a wrap explosion. Keep it manageable.
Honestly, healthy wraps are a lifesaver. They are so versatile and easy to customize with vegetarian healthy wraps . You can even prep the chicken and veggies ahead of time for super quick lunch prep, perfect for make-ahead lunch recipes or healthy lunch ideas for work .
Enjoy!
Recipe Notes
Okay, so you've got the basic Rainbow Chicken & Hummus Wrap recipe down. Now, let’s chat about leveling up your wrap game! These are my go-to chicken wrap ideas for dinner .
Honestly, this recipe is more of a guide. It's totally cool to tweak things! Let me share my insights.
Serving Suggestions
Presentation matters. You know? Cut the wraps in half on a diagonal for a fancy look. Serve these healthy wraps with a bright Greek salad.
A cooling cucumber mint yogurt dip also works a treat. It’s a great contrast to the flavourful wrap. Iced tea or homemade lemonade seals the deal, especially on a warm day.
Storage Tips
If you're making these for make-ahead lunch recipes or work lunch ideas meal prep , here's the lowdown. Store any leftover filling and tortillas separately in the fridge.
This prevents the wraps from getting soggy. They'll last up to three days, max . I don’t recommend freezing these guys.
Reheating is a breeze. Just warm the filling in a skillet or microwave. Then assemble your quick healthy wraps when you're ready.
Variations
Fancy a change? For a vegetarian healthy wraps , swap the chicken for grilled halloumi. Roasted chickpeas work too! I have tried many dinner ideas wraps but this is the best.
Feeling spicy? Mix a little sriracha into your hummus. For low carb wrap recipes , use a low-carb tortilla and load up on veggies.
You could even use lettuce wraps!
Nutrition Basics
Each Rainbow Chicken & Hummus Wrap is roughly 450 calories. You’re getting around 35 grams of protein. Not bad, right? Plus, plenty of fiber.
All the veggies make this a genuinely healthy lunch ideas for work . It's all about fueling your body. Remember, this is just an estimate.
Actual values can vary based on ingredients.
So, there you have it! Some extra tips and tricks to make these Rainbow Chicken & Hummus Wraps your own.
Seriously, get creative with your easy healthy wrap fillings . Have fun with it. Happy wrapping!
Frequently Asked Questions
Are these Rainbow Chicken & Hummus Wraps actually healthy wraps? I'm trying to watch my waistline!
Absolutely! These wraps are designed to be a healthier alternative to typical processed lunches. They're packed with lean protein from the chicken, fibre from the whole wheat tortillas and vegetables, and healthy fats from the olive oil and hummus.
Plus, all those vibrant veggies mean you're getting a good dose of vitamins and minerals way better than a packet of crisps!
Can I prepare these healthy wraps ahead of time? I need a quick lunch option during the week.
You can definitely prep some of the ingredients ahead of time! Marinate the chicken the night before and chop the vegetables. However, it's best to assemble the wraps just before eating to prevent the tortillas from getting soggy. Nobody wants a soggy bottom, right?
Store assembled wraps in the fridge for up to 24 hours, but the texture will be best if eaten sooner.
I'm not a huge fan of chicken. Can I substitute anything in these healthy wraps?
Of course! You've got options galore! Grilled halloumi cheese is a great vegetarian alternative that adds a salty kick. You could also use roasted chickpeas for a vegan option or even some leftover cooked salmon. Just make sure your protein source is cooked through and complements the other ingredients.
My tortillas always crack when I try to roll wraps. What am I doing wrong?
Ah, the dreaded tortilla crack! The key is to warm your tortillas before rolling. A few seconds in a dry skillet or microwave makes them much more pliable and less likely to tear. Also, don't overfill the wraps! Too much filling adds stress to the tortilla and increases the chance of cracking.
A little less is more in this case.
How long will these healthy wraps last in the fridge?
Assembled wraps are best eaten immediately, but they can be stored in an airtight container in the refrigerator for up to 24 hours. Keep in mind that the tortillas may become slightly softer over time. If you want to store the individual components separately (chicken, veggies, hummus), they can be stored for 3-4 days.
Can I add some extra flavour to my healthy wraps? Any suggestions?
Absolutely, let's crank up the flavour! For a spicy kick, add a drizzle of sriracha or a pinch of red pepper flakes to the hummus. A sprinkle of za'atar seasoning or some sun-dried tomatoes will give it a Mediterranean twist. Fresh herbs like mint or coriander (cilantro) can also add a burst of freshness.
Don't be afraid to experiment and find your perfect flavour combination!
Rainbow Chicken Hummus Wraps A Healthy Lunchtime
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 |
|---|---|
| Fat | 20g |
| Fiber | 8g |
