Name: Mediterranean Hummus and Veggie Wraps
Prep time: 10 min
Total time: 10 min
Yield: 4
Cuisine: Mediterranean
Ingredients: ½ cup crumbled feta; ½ red onion, thinly sliced; 1 cup hummus (plain or flavored); 1 large cucumber, thinly sliced; 12 oz grilled chicken breast, sliced (or 1½ cups roasted chickpeas); 2 cups baby spinach; 2 medium tomatoes, sliced; 4 high-protein low-carb tortillas (or lavash); Fresh dill or mint (optional); Juice of 1 lemon

Protein-packed high-fiber wraps loaded with creamy hummus, grilled chicken or chickpeas, crisp cucumber, tomato, red onion, spinach, and tangy feta in a low-carb tortilla. A 30g-protein, bloat-free lunch that keeps abs visible and cravings away.

Why You’ll Love This Recipe

These Mediterranean Wraps are the perfect grab-and-go abs meal: 30g+ clean protein, tons of fiber from veggies and hummus, and healthy fats that keep you satisfied for hours without heaviness. Ready in 10 minutes, no cooking required if you batch-prep the protein, and tastes like your favorite café wrap but for a fraction of the calories. Perfect for fat-loss, busy workdays, or post-workout — this is the wrap you’ll meal-prep every Sunday and actually look forward to eating all week!

Recipe Tips and Tricks

Use high-protein, low-carb tortillas (10–12g protein, <10g net carbs).
Spread hummus all the way to edges — acts like glue.
Layer spinach first — protects tortilla from getting soggy.
Roll tightly and wrap in parchment — holds shape perfectly.
Slice in half diagonally — prettier + easier to eat.
Toast lightly in a pan — crispy outside, warm inside.
Double the veggies — volume without calories.

Yield: 4 Servings

Mediterranean Hummus and Veggie Wraps

30g-protein Mediterranean hummus wraps — perfect lean lunch on the go!

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

½ cup crumbled feta
½ red onion, thinly sliced
1 cup hummus (plain or flavored)
1 large cucumber, thinly sliced
12 oz grilled chicken breast, sliced (or 1½ cups roasted chickpeas)
2 cups baby spinach
2 medium tomatoes, sliced
4 high-protein low-carb tortillas (or lavash)
Fresh dill or mint (optional)
Juice of 1 lemon

Instructions

Warm tortilla → 10 seconds in microwave — easier to roll!
Spread hummus → generous layer, edge to edge — flavor glue!
Spinach barrier → first layer — keeps wrap from getting soggy.
Pile protein → chicken strips or chickpeas down the center.
Veggie rainbow → cucumber, tomato, red onion — crunch city!
Feta sprinkle → tangy little bombs everywhere.
Herb boost → fresh dill or mint — Mediterranean vibes!
Lemon squeeze → brightens everything — don’t skip!
Roll tight → tuck sides, roll like a burrito — pro technique!
Slice & serve → diagonal cut, parchment wrap optional — lunch goals!

Notes

30–35g protein + 15g fiber per wrap — stays full 5+ hours.
Under 400 calories when using low-carb tortilla.
Batch-grill chicken Sunday — 5-minute assembly all week.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 574Total Fat 21gSaturated Fat 5gUnsaturated Fat 16gCholesterol 78mgSodium 625mgCarbohydrates 46gFiber 10gSugar 4gProtein 34g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.