When your sandwich routine feels tired, a hummus chicken wrap is the upgrade you didn't know you needed. It's light, flavor-packed, and ready in minutes… which means less stressing about lunch and more time for, well, everything else.
Looking for more low FODMAP and gluten free sandwiches? Head to our Low FODMAP Sandwiches page for simple lunches that fit into busy days. Try the Dill Pickle Tuna Salad Lettuce Wraps when you want something fresh and crunchy, the Gluten Free Chicken Salad with Craisins for a creamy classic, or the Gluten Free Ground Chicken Burgers when you're craving something hearty and teen-approved.
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Why You'll Love This Recipe
- Quick and easy to throw together, even on the busiest weeknight.
- Packed with fresh flavors from hummus, veggies, and juicy chicken.
- Naturally gluten free, low-carb, and low FODMAP when made with the right ingredients.
- Flexible enough for picky eaters - everyone can customize their own.
- Light but filling, so it keeps you satisfied without feeling heavy.
What You'll Need
- Egg White Wraps - My go-to base for wraps. They're naturally gluten free, nut free, dairy free, and low carb.
- Homemade Low FODMAP Hummus - Made in minutes with canned chickpeas, tahini, and garlic-infused olive oil. Creamy, flavorful, and gentle on digestion.
- Baby Spinach - Adds fresh flavor and a pop of green.
- Yogurt-Marinated Grilled Greek Chicken - Juicy, flavorful, and just as delicious tucked in a wrap as it is tossed into a Greek salad.
- Sliced Cucumbers - Crisp, refreshing crunch in every bite.
- Feta Cheese - Salty, creamy, and perfectly crumbled.
- Cherry Tomatoes - Sweet, juicy, and colorful.
- Greek Yogurt Tzatziki Sauce - A cool, tangy drizzle that ties everything together.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Spread the hummus. Lay out an egg white wrap and slather hummus down the center as the flavorful base.
Step 2: Add sliced chicken. Press the cut-up juicy grilled chicken into the hummus.
Step 3: Top with veggies. Layer baby spinach, sliced cucumbers, cherry tomatoes, and a sprinkle of feta cheese.
Step 4: Finish with tzatziki. Drizzle lightly, then fold or roll your wrap and serve.
Tips and Tricks
Keep wraps from getting soggy. Add hummus first, then layer sliced chicken on top to create a barrier before piling on juicy veggies.
Two-for-One! Make a double batch of Greek-yogurt marinated chicken. One meal for Greek salads, and use the leftovers for chicken and hummus wraps!
Pack for on-the-go. Wrap tightly in parchment paper, then slice in half for an easy lunch box or ballfield dinner.
Shortcut Tip: Use shredded rotisserie chicken or gluten free chicken nuggets.
Wrap Options
This hummus chicken wrap works with whatever base you like best:
- Egg White Wraps for a light, gluten free, and low-carb option. We love the Egg Life brand.
- Gluten Free Tortillas if you want something a little heartier. The Mission gluten free tortillas are one of our favorites.
- Lettuce Wraps for an extra fresh, crunchy twist.
No matter which wrap you choose, the combo of chicken, hummus, and veggies is what makes it so good.
Hummus Options
One of the reasons we love this hummus chicken wrap is that it is never boring! You can mix it up with different hummus flavors:
- Homemade Hummus made with canned chickpeas, tahini, and garlic-infused olive oil. Keeps this a garlic free wrap option!
- Store-Bought Hummus if you need a quick shortcut. No judgement here. Just make sure it doesn't have onion or garlic if you need a low FODMAP option.
- Flavored Hummus like roasted red pepper or olive for an easy twist without extra prep.
Any of these will give your wrap that creamy, flavorful base everyone will love.
Flavor Upgrades
If you're the type who can't eat the same lunch twice, here are a few easy ways to mix it up:
- Add Kalamata olives for a briny, salty kick.
- Sprinkle with low FODMAP Greek seasoning from Smoke and Sanity.
- Swap spinach for arugula for a peppery bite.
- Toss in pickled veggies like refrigerator pickled green beans or pickled radishes.
These simple swaps keep your hummus chicken wraps fresh, healthy, flavorful, and anything but boring.
Meal Prep Tips
If you're over soggy sandwiches and sad desk salads, these Mediterranean chicken wraps are the kind of non-boring healthy lunch you'll actually look forward to. A little prep goes a long way:
Batch cook the chicken: Grill or bake extra chicken at dinner, then slice it up for wraps all week. You'll thank yourself on Tuesday when lunch takes two minutes.
Portion the hummus: Scoop single servings into small containers so it's ready to grab and spread. Bonus: no one double-dips.
Chop the veggies once, eat all week: Cucumbers, tomatoes, and spinach can be prepped ahead and stored separately in airtight containers to keep them crisp.
Assemble smart: Build wraps the night before, but layer hummus first and chicken second to create a moisture barrier. They'll hold up beautifully in the fridge for up to 24 hours.
Mix it up: Rotate flavors with different hummus (roasted red pepper, olive, or classic) or swap wraps (egg white, gluten free tortilla, or lettuce) so every day feels a little different.
These wraps are overachievers! They are just as good for a quick desk lunch as they are for dinner on the go when life runs late. Pack them up with fruit or chips, and you've got an easy meal that keeps everyone happy without a drive-thru stop.
Storing
Store: Keep the wrap components in separate containers until you are ready to assemble. Cooked chicken keeps in an airtight container for up to 3 days. Hummus will last 4-5 days. Chopped veggies stay crisp for 2-3 days when stored in separate containers.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Wraps - Egg white wraps are naturally low FODMAP and a great option. Gluten free tortillas can also work, but check ingredients for inulin, honey, or apple fiber which are high FODMAP. Lettuce wraps are another great option.
- Hummus - Make quick and easy low FODMAP hummus. Stick to ¼ cup per serving for a low FODMAP portion.
- Spinach - Baby spinach is low FODMAP up to 1 ½ cups per meal.
- Chicken - Plain grilled chicken is FODMAP free.
- Cucumbers - Safe up to ½ cup per meal.
- Feta Cheese - Low FODMAP in small amounts (about 3 tablespoons). Skip it for a dairy free option.
- Cherry Tomatoes - Safe up to 5 per meal.
- Tzatziki Sauce - Use lactose free Greek yogurt and garlic-infused olive oil to keep it FODMAP friendly.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and up-to-date testing results.
FAQs
Yes! Any gluten free wrap will work for this hummus chicken wrap. Egg white wraps keep it low-carb and light, while gluten free tortillas make it a little heartier.
It can be, when made with canned chickpeas that are rinsed and drained. Stick to about ¼ cup per serving to stay within low FODMAP guidelines.
The best way is to store the components separately and assemble when you're ready to eat. If you want to pack ahead, spread hummus first, then chicken to act as a barrier, and keep the wrap tightly sealed for up to 24 hours.
Spinach, cucumbers, and tomatoes are classics, but you can add grated carrots, bell peppers, or olives. Just check portion sizes if you're following a low FODMAP diet.
Yes, if you use egg white wraps or lettuce wraps, it's a great low-carb lunch option.
Skip the feta and use a dairy free yogurt in the chicken marinade and tzatziki sauce. You'll still get that creamy, tangy flavor without the dairy.
What To Serve With Hummus Chicken Wraps
Wondering what to serve with these wraps? Fresh fruit like pineapple or berries makes the meal feel bright and fun. For a Mediterranean twist, serve it alongside a Greek salad with homemade Greek dressing. If you need something heartier, scoop up some low FODMAP pasta salad or toss a pan of roasted baby potatoes with garlic oil in the oven. It's the kind of easy add-on that turns a quick wrap into a "wow, Mom's got it together" dinner, even if you totally don't.
More Loveable Chicken Recipes
- Gluten Free Penne with Chicken and Pesto - An easy weeknight pasta recipe with juicy chicken, fresh pesto, and tender gluten free penne ready in 30 minutes.
- Chipotle Chicken Sandwich - A flavorful low FODMAP chicken sandwich layered with smoky chipotle mayo, melty cheese, and juicy grilled chicken.
- Greek Chicken Rice Bowls - A healthy Greek chicken and rice bowl topped with fresh veggies and creamy tzatziki, great for meal prep or quick dinners.
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Hummus Chicken Wraps
Ingredients
Instructions
- Spread a good amount of hummus down the center of the wrap. This will make rolling the wrap much easier.
- Add a single layer of sliced chicken down the middle of the wrap.
- Next, add a handful of spinach.
- Layer sliced cucumbers on top of the spinach.
- Sprinkle the wrap with crumbled feta cheese.
- Add a handful of halved cherry tomatoes.
- Drizzle tzatziki over it all, roll it up, and enjoy!
Venessa Mandelkow says
These wraps are perfect for a quick and easy lunch!