Rotisserie Chicken and Herbed Hummus Wrap
A high-protein lunch wrap featuring juicy shredded rotisserie chicken, crisp cucumber, and fresh baby spinach tucked into a whole-wheat tortilla with a creamy, herbed garlic hummus spread.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Meal Prep Hack: Shred your rotisserie chicken and slice the veggies ahead of time. Store them in separate airtight containers in the refrigerator for up to 4 days, then assemble the wrap fresh in under 5 minutes when you are ready to eat.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Lay the whole-wheat tortilla flat on a…
- 01
Lay the whole-wheat tortilla flat on a…
Lay the whole-wheat tortilla flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Spread the herbed garlic hummus evenly across…
Spread the herbed garlic hummus evenly across the middle of the tortilla, leaving about a 1 inch (2.5cm) border around the edges.
Tap card to mark done - 03
Layer the fresh baby spinach
Layer the fresh baby spinach, sliced English cucumber, and thinly sliced red onion directly over the hummus layer.
Tap card to mark done - 04
Top the vegetable layer with the shredded…
Top the vegetable layer with the shredded rotisserie chicken breast.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Drizzle the lemon juice and extra virgin…
Drizzle the lemon juice and extra virgin olive oil over the chicken and vegetables.
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Sprinkle a pinch of dried oregano
Sprinkle a pinch of dried oregano, sea salt, and black pepper over the filling.
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Fold the left and right sides of…
Fold the left and right sides of the tortilla inward by about 1 inch (2.5cm) to secure the ends.
Tap card to mark done - 08
Starting from the bottom
Starting from the bottom, roll the tortilla up tightly around the filling, keeping the sides tucked.
Tap card to mark done - 09
Slice the wrap diagonally in half and…
Slice the wrap diagonally in half and serve immediately, or wrap tightly in parchment paper or foil to pack for a convenient, make-ahead meal prep lunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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