Summer Chicken Wraps

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A few days ago some friends and I were talking about how much easier it is to eat in the warmer spring and summer months. Take some fresh produce, add a little grilled meat, and wabam – insta meal.

Don’t get me wrong, I absolutely adore soups, stews, and chilis in the fall and winter (just wrote WINEter – guess who’s ready for a big glass?!) In fact, I’ve been known to eat a bowl of the same chili, especially my favorite Sweet & Spicy Chilievery single day for a week! But that takes time to simmer and stew, you see. Same with roasted veggies. I’d happily accept a plate of sweet, caramelized, roasted butternut squash or brussels sprouts any time of year but those can take up to 30-45 minutes to roast. That’s pretty much an eternity when you’re starving!

No, for me, the quick and in-season-eating-enthusiast, light meals that take advantage of fresh, easy-to-prep veggies like Summer Chicken Wraps are where. It’s. At.

Summer Chicken Wrap | iowagirleats.com

This light lunch or dinner idea could not be easier. Spread hummus over a flour tortilla, fill it with fresh summer veggies and herbs like tomatoes, cucumbers, carrots, and basil, throw in a few strips of grilled chicken, then wrap and roll.

Summer Chicken Wrap | iowagirleats.com

This meal is FILLING, tongue-tingling and fresh. Its just the type of thing I find myself making over and over again in summer when it’s took hot to turn on the stove or oven (like today – oowee, 90° and rising!) and you need to quickly throw something together from the fridge. Plus my appetite can diminish somewhat when it get hot out, though oddly enough not for chocolate, so this is a perfect light bite.

Summer Chicken Wrap | iowagirleats.com

Start with a flour tortilla – we always have Mission Low-Carb Tortillas on hand – then spread 2 Tablespoons of your favorite hummus all over.

Summer Chicken Wrap | iowagirleats.com

Broken record alert: my favorite hummus is Sabra’s Roasted Red Pepper flavor. Yes, I’ve tried making several hummus recipes at home but none of them taste this good, nor have the whippy, smooth-as-silk consistency. I just love it! The hummus gives the wraps a filling boost of protein, and acts like “glue” to hold it shut.

Summer Chicken Wrap | iowagirleats.com

Next prepare the fresh, summertime-veggie filling that includes sweet shredded carrot, juicy tomatoes, and cool sliced cucumber.

Summer Chicken Wrap | iowagirleats.com

Layer ‘em onto the center of the tortilla.

Summer Chicken Wrap | iowagirleats.com

Tip: poke out the seeds from the center of the tomato slices to make sure your wrap doesn’t get soggy!

Summer Chicken Wrap | iowagirleats.com

Finish up with about a Tablespoon – 1-2 leaves – torn basil, and a few slices of creamy avocado.

Summer Chicken Wrap | iowagirleats.com

Finally, add a few slices cooked-then-cooled chicken on top. I would like to say this chicken was grilled, as was my original intention for it, but my propane tank ran out 1/2 way through grilling and I had to finish them inside. Boo/hiss! Either way, grilled or sauteed, use whatever ya’ got. Leftover chicken is great for these wraps too.

Summer Chicken Wrap | iowagirleats.com

Sprinkle the wraps with salt & pepper which will will make the flavors of the veggies pop, then fold the top of the tortilla over the chicken, wrap, and slice. Crunchy, chewy, creamy, and FRESH.

Summer Chicken Wrap | iowagirleats.com

Summer Chicken Wraps

Print this recipe!

Serves 4

Ingredients: 
12oz chicken breasts, cooked, cooled, and sliced into strips (about 2 chicken breasts)
4 burrito-sized flour tortillas (I used Mission Low-Carb Tortillas)
1/2 cup hummus (I used Sabra Roasted Red Pepper hummus)
1/2 cup shredded carrots
1/2 cucumber, thinly sliced
2 vine-ripened tomatoes, sliced and seeded
1/4 cup fresh basil, torn
1 avocado, sliced
salt & pepper

Directions: 

  1. Lay tortillas out on a clean dry surface then spread 2 Tablespoons hummus over each tortilla. Divide carrots, cucumber, tomatoes, basil, and sliced chicken between tortillas then sprinkle with salt and pepper, roll and slice.

Summer Chicken Wrap | iowagirleats.com

This meal is like eating sushi – fills you up but doesn’t make you feel gross-full, you know? Feel free to add whatever you have laying around your house, too. Bell peppers, chives, leftover grilled veggies, and red onion would all be fantastic in here. Ooo or a drizzle of strawberry balsamic! Just a thought. : )

Summer Chicken Wrap | iowagirleats.com

Enjoy!

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Comments

  1. oo these look yummy!

    I feel the same way as you regarding summer/winter meals. Winter meals are so comforting but nothing beats something off the grill.

  2. Catherine 06.11.2013

    That looks fantastic. My husband and kids are travelling tonight, so this might be dinner. On the smooth hummus issue – try taking the chickpeas out of their skin before processing them. Makes a smoother hummus.

  3. Jamie G 06.11.2013

    Grilled chicken + lots of vegetables is my summer standard. I can’t get enough of Sabra’s hummuses. Mmmm.

  4. That’s one of the things that worries me most about being pregnant, how will I resist a glass of vino? Sign…the sacrifices we make…;)
    You should be close to being able to have a (single) glass soon, no?

    I love all of the fresh produce this time of year, it does make eating so much easier. These wraps look full of deliciousness, love ‘em.

  5. I LOVE putting hummus on my wraps, but adding avocado? Now that is a fabulous idea! I will definitely be trying that :).

  6. julia 06.11.2013

    these look so good! and easy! i love the idea of using hummus as the ‘sauce’, too – not so saucy that it will make your wrap saucy, healthy, and delicious. thanks!

    xo julesinflats.com

  7. I just discovered your blog and absolutely love all of your delicious recipes. Pinning this one to use for a dinner idea! Thanks so much!

  8. Cristina 06.11.2013

    Maybe this is gonna sound weird, but those are really pretty wraps. I LOVE Sabra hummus, and my sister and I make wraps really similar to this all the time.. but they definitely look sloppy and never picture worthy. These look amazing.

  9. Jamie 06.11.2013

    That’s my favorite store-bought hummus too! I’m going to attempt to make my own soon and I’ve heard the secret to supper smooth hummus is to peel the garbonzos… I’ll let you know how it goes. I’ve been craving hummus myself but haven’t bought any because the garbonzos and tahini are sitting out on my counter right now(for 5 days and counting now – eep!). = )

    • Karen 06.12.2013

      I make my own hummus and I love that you can put in any flavors that you like. To get it smooth, I don’t peel anything, but I blitz it, stir it around, blitz it again, and keep on doing that. You need to make sure you have enough oil and tahini in there and maybe even a little water, and just keep on whizzing it around until it’s smooth.

  10. You just saved me from spending $30 at the super yummy yet expensive sushi place down the road. This is a good thing. I’ve got a night alone sans hubby and kids and was looking for something light to have with a lot of wine… lots and lots of wine. (It’s Momma’s medicine.)

  11. nessa 06.11.2013

    Hummus+chicken+veggies=yummy & delicious :)

  12. Megan 06.11.2013

    That looks delicious! I’ve been making your barley corn salad like its my job the past few weeks! It’s amazing :)
    Sabra used to be my favorite and then I tried the fresh hummus co. Hummus and holy moly yum! It doesn’t have the slightly burnt aftertaste to it. I found it at Walmart in the produce section. I highly recommend it.

  13. Liz 06.11.2013

    Looks yummy. Thanks again. The chili sounds good too. Have a good week.

  14. Kimberly 06.11.2013

    Yum!

  15. Cat Yates 06.11.2013

    I totally agree with you. It’s so much easier to eat HEALTHY! Because most of us don’t want heavy, hot casseroles, etc. And I love the look of your wrap – reminds me of a sushi roll. Looks so yummy!

  16. Lauren Williams 06.11.2013

    Thank you for the low-carb options :) I’m doing that diet (I hate that word) right now and this will be a great meal to take to work. Never thought of spreading hummus on a wrap.

  17. Jackie 06.11.2013

    The only thing that would make that better would be a couple slices of crispy bacon. Yummm!

  18. Tieghan 06.11.2013

    Sp pretty! These sound and look perfect!

  19. Jackie 06.11.2013

    Sarah, I’ve never been pregnant but I have it on good authority from a few friends that a glass of red wine every now and then is perfectly fine.

  20. They sold this brand of hummus on campus with pretzels. It was a hit! This wrap looks great! :)

  21. Barbara Bell 06.11.2013

    This is my favorite go-to easy summer dinner to make! Make the chicken ahead of time, and it’s just ready and waiting when you get home from working! Fab!

  22. Debtgirl 06.11.2013

    This looks lite and yummy!

  23. Yum those look so simple but delicious :)

  24. Jess 06.12.2013

    Yum – I used to get a hummus veggie wrap at a place near my office many days for lunch – it was so satisfying but perfectly light. I’ve forgotten about it since, but this reminds me I should try making these myself – especially with Sabra hummus – I agree it’s the best!

  25. I read that Sabra’s hummus is so creamy because they shuck the outside layer off the chickpeas. I am much too lazy to do this myself, but if you want to kill some time, it would be a good experiment! These wraps look wonderful.

  26. Those look amazing! YUMM!

  27. These would be perfectttttt to bring to the pool for a quick healthy lunch, yum!!!!

  28. Allison 06.12.2013

    Hey! I just discovered what I think is the trick to making whipped and silky restruant-style/packaged hummus at home. Ready?…..CHICKPEA FLOUR! You can find it in the bulk sections of health food stores. You mix it about 1 c. flour to 2 c. water plus all your favorite add-ins (adjusting water for your desired thickness). Blend it or process it, and run the machine a little longer than you think you should to make it whippy :)

  29. These wraps look fantastic and so fresh! Love adding hummus to it too!

  30. Michelle 06.12.2013

    We make hummus A LOT so I’ve tried peeling the chick peas, using rehydrated dry chickpeas…but the smoothest we’ve made is something we just tried recently. Zipping it in the Blendtec! It’s fantastic!

  31. I love that you loaded these with fresh veggies and slathered on hummus – perfect summer lunch!

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  36. Jennifer 06.23.2013

    This makes my mouth water! It looks like a perfect summer dish! I love putting hummus on anything I can, so as soon as you had that ingredient, I was sold!

  37. [...] Summer chicken wraps for 4  [...]

  38. […] Source : http://iowagirleats.com/2013/06/11/summer-chicken-wraps/ […]

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