Lunch recipe · 15 minutes

Chicken hummus & crunchy salad wrap

Name: Chicken Hummus & Crunchy Salad Wrap
Prep time: 15 min
Total time: 15 min
Yield: 2
Ingredients: 2 large wholegrain wraps; 150 g cooked skinless chicken breast, sliced or shredded; 60 g plain hummus (about 4 tablespoons); 1 small carrot, coarsely grated; 1/3 cucumber, cut into thin sticks; 1/2 red pepper, thinly sliced; 40 g baby spinach or shredded lettuce; 1 tablespoon lemon juice; 1 tablespoon chopped parsley or mint (optional); Freshly ground black pepper, to taste

Cooked chicken, hummus, carrot, cucumber, red pepper and spinach wrapped in a wholegrain tortilla with lemon. It is a practical packed lunch that fits the site's wider Mediterranean-style planning approach — not a treatment for fatty liver.

15 minprepNo cookassembly2servingsPackablelunch

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Two chicken wraps filled with crisp lettuce, cucumber and red pepper — A real-food serving photograph for this recipe. Your finished wrap will vary with the chicken, hummus, vegetables and wholegrain wrap you use.

Why this combination

A wrap can be an ordinary balanced lunch

Current European MASLD guidance recommends improving overall diet quality in a Mediterranean-style direction, with vegetables, legumes, minimally processed foods and mainly unsaturated fats playing a useful role. NHS healthy-eating guidance similarly includes vegetables, higher-fibre starchy foods and varied protein sources within a balanced diet.

This recipe uses cooked chicken for protein, hummus made from chickpeas, several crunchy vegetables and a wholegrain wrap. NHS Healthier Families publishes both chicken-and-salad wraps and hummus-and-salad wraps as practical lunch ideas, which supports the format without making this exact recipe a medical prescription.

Personal needs differ. If you have kidney disease, advanced liver disease, diabetes medication, food allergies, swallowing difficulties, unplanned weight loss or another condition that changes what or how much you should eat, use advice from your own clinician or dietitian.

The complete recipe

Chicken hummus & crunchy salad wrap

This is a quick lunch for two using already-cooked chicken. The vegetables stay raw for crunch, so the only work is chopping, spreading and rolling.

Ingredients

2 large wholegrain wraps
150 g cooked skinless chicken breast, sliced or shredded
60 g plain hummus (about 4 tbsp)
1 small carrot, coarsely grated
⅓ cucumber, cut into thin sticks
½ red pepper, thinly sliced
40 g baby spinach or shredded lettuce
1 tbsp lemon juice
1 tbsp chopped parsley or mint (optional)
To taste freshly ground black pepper

Method

1
Lay the wholegrain wraps flat. Spread half the hummus over the centre of each wrap, leaving a border around the edge.
2
Divide the chicken, grated carrot, cucumber, red pepper and spinach between the wraps. Sprinkle over the herbs if using and add black pepper.
3
Drizzle the lemon juice over the filling. Fold the two sides inward, then roll each wrap up firmly from the bottom so the filling is enclosed.
4
Cut each wrap in half and serve straight away, or wrap securely and keep chilled until lunchtime.

Using leftover roast chicken? Only use chicken that was cooked thoroughly, cooled and refrigerated safely. Food Standards Agency guidance says cooked leftovers should be refrigerated within two hours and eaten within 48 hours or frozen if that will not be possible.

Three easy variations

Keep the wrap format, change the filling

The recipe is designed to be flexible enough for a lunchbox without turning every variation into another page.

Herby yoghurt

Add a spoonful of plain yoghurt mixed with lemon and herbs if you want a looser, creamier filling.

Bean-and-hummus

Skip the chicken and add drained chickpeas or white beans for a simple meat-free version.

Roasted vegetables

Use safely chilled leftover roasted peppers, courgette or aubergine alongside the hummus and greens.

Use it in the wider plan

One packed lunch, not a complete diet

This wrap is simply one lunch option. Use the Meal Planner to place it in a realistic week, the Shopping List Builder to organise what you need, or browse the Lunch hub for another format.

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Evidence checked 18 August 2026

Sources used for the food-pattern context

The ingredient quantities and method on this page are original to Fatty Liver Meal Planner; the linked sources support the general dietary and food-safety context. See our editorial policy, evidence policy and medical disclaimer.