Healthy Chicken And Spinach Wrap

Name: Healthy Chicken And Spinach Wrap
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 wraps
Ingredients: 4 whole wheat wraps; 2 cups cooked chicken breast, shredded; 2 cups fresh spinach leaves; 1/2 cup hummus; 1/2 cup sliced cucumbers; 1/2 cup cherry tomatoes, halved; 1/4 cup shredded carrots; Salt and pepper to taste

Highlighted under: Healthy Inspirations Studio

I love making Healthy Chicken and Spinach Wraps because they are quick, nutritious, and incredibly satisfying. In just a few minutes, I can prepare a wholesome meal filled with lean protein, fresh vegetables, and vibrant flavors. The combination of tender chicken, crisp spinach, and a light spread of hummus creates a deliciously fulfilling wrap that’s perfect for busy lunches or a light dinner. I’m always amazed at how such simple ingredients come together to create an appetizing dish that leaves me feeling energized and ready for whatever the day brings.

Created by

Abigail Foster

Last updated on 2026-02-28T01:05:35.352Z

The first time I made these Healthy Chicken and Spinach Wraps, I was genuinely surprised by how easily they came together. I had just returned from the grocery store, and with a few leftover ingredients, I decided to whip something up that was healthy and full of flavor. The key here is to use fresh toppings and a quality wrap; they truly make a difference in taste and texture.

One trick I’ve learned over time is to slightly warm the wraps before filling them; this makes them more pliable and prevents tearing when you roll them up. It’s a little step that enhances the overall experience and makes for a beautiful presentation on the plate!

Why You'll Love This Recipe
Quick to prepare, perfect for busy weeknights
Packed with fresh, nutrient-dense ingredients
Great for meal prep or a light lunch

Choosing the Right Ingredients

The foundation of a great wrap is high-quality ingredients. When selecting chicken, opt for lean breast meat that has been cooked to perfection—ideally grilled or roasted without excessive oil. This keeps the wrap healthy while providing tender, juicy meat. For the spinach, fresh baby leaves work best, as they're tender and mild in flavor. Look for vibrant green leaves without any yellowing to ensure the highest nutritional value.

For the hummus, consider using a homemade version if you have the time; it allows you to control the flavors and adjust the seasoning to your liking. For a twist, try adding roasted garlic or spicy harissa to the hummus. The creaminess of the hummus not only enhances the flavor profile but also acts as a binding agent, preventing the fillings from spilling out during rolling.

Technique Tips for Perfect Wraps

Warming the wraps is crucial for flexibility. Ensure your skillet is set to low heat, and do not rush this step. If the wraps are too cool, they may tear or crack when rolling, ruining the presentation. As you warm them, keep an eye on color; they should become slightly more pliable and warm to the touch without browning.

When layering the fillings, be mindful of how you distribute each ingredient. Aim for an even distribution to ensure every bite is consistent in flavor and texture. A thick layer of hummus not only adds flavor but also helps to keep the vegetables from wilting or losing their freshness. Be generous but avoid overfilling to make rolling easier.

Ingredients

Ingredients for Healthy Chicken and Spinach Wrap

Wrap Ingredients

4 whole wheat wraps
2 cups cooked chicken breast, shredded
2 cups fresh spinach leaves
1/2 cup hummus
1/2 cup sliced cucumbers
1/2 cup cherry tomatoes, halved
1/4 cup shredded carrots
Salt and pepper to taste

Preparation Steps

Instructions

How to Make Healthy Chicken and Spinach Wraps

Prepare the Wraps

Start by warming the whole wheat wraps in a skillet over low heat for about 1-2 minutes, flipping them halfway through to ensure they are pliable.

Spread the Hummus

Evenly spread 2 tablespoons of hummus on each wrap, leaving about an inch from the edge to make rolling easier.

Layer the Fillings

Add a generous amount of shredded chicken, spinach leaves, cucumber slices, cherry tomatoes, and shredded carrots on top of the hummus.

Season and Roll

Season the fillings with salt and pepper to taste. Carefully roll the wrap from one end to the other, tucking in the sides as you go.

Slice and Serve

Once rolled, slice the wraps in half diagonally and serve with extra hummus or your favorite dressing on the side.

Enjoy!

Pro Tips

Feel free to customize these wraps with your favorite vegetables or proteins. Add avocado for creaminess or swap chicken for turkey or tofu.

Make-Ahead Strategies

These wraps can easily be prepared in advance, making them an excellent choice for meal prep. Assemble the wraps without cutting or adding tomatoes and cucumbers, as these can release moisture and make the wraps soggy. Store them wrapped tightly in parchment paper and keep them in the refrigerator for up to 3 days. When you're ready to eat, simply slice and enjoy!

If you want to freeze them, wrap each one individually in plastic wrap and place them in a freezer-safe bag. Just be sure to consume them within a month for the best taste. To serve, thaw in the refrigerator overnight, then reheat lightly in a skillet until warmed throughout.

Serving Variations

Feel free to customize your chicken and spinach wrap to fit your taste preferences. Try adding sliced bell peppers for a crunchy texture or avocado for creaminess. You could also switch up the protein; grilled shrimp or tofu make excellent substitutions that work well with the other flavors in this wrap.

For a punch of flavor, consider drizzling your wraps with a light vinaigrette or lemon juice just before serving. If you’re hosting a gathering, cut the wraps into smaller pieces to create a platter that allows guests to sample a variety of ingredients, offering a fun and interactive dining experience.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the wraps a few hours in advance. Just store them in an airtight container in the fridge to keep them fresh.

→ What other proteins can I use?

You can substitute the chicken with turkey, tofu, or even beans for a vegetarian option.

→ Are these wraps gluten-free?

To make them gluten-free, use gluten-free wraps or lettuce leaves as a base.

→ Can I freeze these wraps?

It’s best to eat these wraps fresh, but if you must freeze them, do so without the veggies and add them after thawing.