Wholemeal wraps with chicken and hummus

Wholemeal wraps with chicken and hummus: a quick, balanced recipe with tender chicken breast, creamy hummus, rocket, tomato and cucumber.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 8 min
• Total time: 18 min
• Calories: 520 kcal per serving
• Protein: 38 g
• Fat: 18 g
• Carbs: 46 g

Ingredients

• 300g chicken breast
• 2 wholemeal tortillas (choose ones without seed oils)
• 4 tbsp hummus (made with olive oil)
• 1 tomato
• 1/2 cucumber
• 50g rocket
• 1 tbsp olive oil
• 1 tsp paprika
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: frying pan · chopping board · knife

1. Cut the chicken breast into thin strips and season with paprika, salt and pepper.
2. Heat the olive oil in a frying pan and fry the chicken until golden brown and cooked through.
3. Slice the tomato, cut the cucumber into sticks and briefly pick over the rocket.
4. Spread the wholemeal tortillas with hummus and top with rocket, chicken, tomato and cucumber.
5. Roll up the wraps tightly so the filling holds well.
6. Cut in half diagonally and serve straight away.

Good to know

When it needs to be quick, these wraps are just right. Savoury and fresh – the kind of meal that comes together nicely without much effort.

Swaps

Chicken breast → turkey breast (similar protein content and usually a little leaner). Hummus → mashed avocado (provides fibre and monounsaturated fats). Wholemeal tortillas → large lettuce leaves (fewer carbohydrates, more freshness). Rocket → baby spinach (milder flavour, provides folate, among others).

Allergens

Contains gluten (tortillas) and sesame (hummus). Season mildly for children and cook the chicken right through; in pregnancy, use fresh, well-washed ingredients and make sure everything is fully cooked.

Dairy-free recipes