Quick Mediterranean Chicken & Hummus Wrap
A fast, 5-minute no-cook lunch wrap filled with tender ready-to-eat chicken breast, creamy hummus, avocado, and crisp salad greens.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 HealthSteadier 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
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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 5 steps complete
Next: Lay the tortilla wrap flat on a…
- 01
Lay the tortilla wrap flat on a…
Lay the tortilla wrap 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 hummus evenly across the middle…
Spread the hummus evenly across the middle of the wrap, leaving a 1-inch (2.5cm) border along the edges.
Tap card to mark done - 03
Layer the spinach
Layer the spinach, red pepper slices, diced avocado, and pre-cooked chicken breast slices over the hummus.
Tap card to mark done - 04
Fold in the left and right sides…
Fold in the left and right sides of the wrap, then roll tightly from the bottom up to enclose the filling.
Tap card to mark done - 05
Slice diagonally in half and serve immediately
Slice diagonally in half and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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