Mediterranean Chicken and Hummus Wrap
An easy, fresh whole-wheat wrap packed with lean shredded chicken, creamy hummus, tangy tzatziki, crisp vegetables, and savory feta cheese.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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 HealthComfortably 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
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
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
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
Sunday Meal Prep: Prep the chicken, dice the tomato, and slice the cucumber on Sunday. Store them in separate airtight containers so you can assemble the wrap in under 5 minutes on Monday morning.
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 7 steps complete
Next: Lay the whole-wheat wrap flat on a…
- 01
Lay the whole-wheat wrap flat on a…
Lay the whole-wheat 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 center…
Spread the hummus evenly across the center of the wrap, leaving a 1-inch (2.5cm) border around the edges.
Tap card to mark done - 03
Layer the tzatziki directly over the hummus…
Layer the tzatziki directly over the hummus layer.
Tap card to mark done - 04
Place the cooked shredded chicken breast in…
Place the cooked shredded chicken breast in a neat line down the center of the wrap.
Tap card to mark done - 05
Top the chicken with the diced tomato
Top the chicken with the diced tomato, sliced cucumber, and crumbled feta cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold the bottom edge of the wrap…
Fold the bottom edge of the wrap up over the filling, then fold in the sides and roll tightly from the bottom up to secure the filling.
Tap card to mark done - 07
Cut the wrap in half diagonally and…
Cut the wrap in half diagonally and serve immediately, or wrap tightly in parchment paper or foil to pack for a busy Monday lunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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