Chicken Hummus Snack Wrap

Ingredients

• 150 g Chicken Breast (thinly sliced, salted)
• 2 pieces Lavash Bread (60 calories each, flexible flatbread)
• 28 g Hummus (store‑bought or homemade)
• 20 g Mayonnaise (regular or light)
• 20 g Low‑Fat Sour Cream (for the white sauce)
• 1 tsp Za'atar (Mediterranean spice blend)
• 1 pinch Red Pepper Flakes (optional heat)
• 5 ml Lemon Juice (juice of about 1/4 lemon)
• 2 large leaves Iceberg Lettuce (rinsed and dried)
• 2 thin slices Red Onion (peeled)
• 4 slices Pepperoncini (pickled, drained)
• 4 halves Cherry Tomatoes (seeded if desired)
• 1 tsp Salt (for seasoning chicken)
• 1 tbsp Olive Oil (for high‑heat searing)

Instructions

1. Season and Rest Chicken

   Pat the chicken breasts dry, slice them thin (about 1/4‑inch), sprinkle with 1 tsp salt, and place in the refrigerator for at least 30 minutes to dry‑brine.

   Time: PT10M

2. Sear Chicken

   Heat the skillet over high heat until the surface is about 400°F, add 1 tbsp olive oil, then lay the chicken in a single layer. Cook 2‑3 minutes per side until browned and the internal temperature reaches 155°F.

   Time: PT6M

   Temperature: 400°F

3. Cool and Slice Chicken

   Transfer the cooked chicken to a cutting board, let it rest for 5 minutes, then slice into long thin strips.

   Time: PT5M

4. Prep Vegetables

   Slice red onion thinly, halve cherry tomatoes, slice pepperoncini, and separate two large lettuce leaves.

   Time: PT5M

5. Make White Sauce

   In a small bowl, combine 20 g mayonnaise, 20 g low‑fat sour cream, 1 tsp za'atar, a pinch of red pepper flakes, and 5 ml lemon juice. Mix until smooth.

   Time: PT2M

6. Assemble Wraps

   Lay a lavash flatbread on a clean surface. Spread 14 g hummus in the center, add 70 g sliced chicken, drizzle 7 g of the white sauce, then top with lettuce, onion, cherry tomatoes, and pepperoncini. Fold the sides and roll tightly.

   Time: PT3M

7. Store or Serve

   Eat immediately or place the wrapped rolls in foil and refrigerate. They keep well for 2‑3 days.

   Time: PT1M

Nutrition Facts

Calories

229

Protein

28 g

Carbohydrates

11 g

Fat

9 g

Fiber

2 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey breast, Cooked rotisserie chicken (shredded)
• Instead of Lavash Bread: Low‑calorie tortillas, Whole‑wheat wraps
• Instead of Hummus: Baba ganoush, Greek yogurt spread
• Instead of Mayonnaise: Greek yogurt, Avocado mayo
• Instead of Low‑Fat Sour Cream: Greek yogurt, Cottage cheese (blended)
• Instead of Za'atar: Herbes de Provence, Italian seasoning
• Instead of Red Pepper Flakes: Cayenne pepper, Paprika
• Instead of Lemon Juice: Lime juice, Apple cider vinegar (small amount)
• Instead of Iceberg Lettuce: Romaine lettuce, Spinach
• Instead of Red Onion: White onion, Shallots
• Instead of Pepperoncini: Banana peppers, Pickled jalapeños
• Instead of Cherry Tomatoes: Grape tomatoes, Diced regular tomatoes
• Instead of Salt: Sea salt, Kosher salt
• Instead of Olive Oil: Avocado oil, Canola oil

Equipment Needed

• Skillet
• Digital Scale
• Cutting Board
• Chef Knife
• Mixing Bowl
• Spatula or Tongs
• Aluminum Foil
• Thermometer (optional)

Critical Steps — Do Not Skip

• Season and rest the chicken to ensure juiciness.
• Sear the chicken at high heat until internal temperature reaches 155°F.
• Wrap the roll tightly to maintain structure and prevent sogginess.

Chef Tips from the Video

• Use a very hot skillet (≈400°F) for a quick sear that locks in moisture.
• If you like extra heat, add a dash of hot sauce to the white sauce.
• For a gluten‑free version, substitute with low‑carb corn tortillas.

Troubleshooting

Storage

Refrigerator: Wrap in foil and store up to 3 days.

Freezer: Not recommended – the fresh veggies become soggy after thawing.

Room temperature: Only safe for up to 2 hours if kept in a cooler.

Make-Ahead Tips

• Prepare the sauce and slice the veggies up to 2 days in advance.
• Cook all chicken at once, portion, and refrigerate for quick assembly.
• Wrap each roll in foil for grab‑and‑go convenience.