Mediterranean Chicken and Hummus Wrap
A no-cook assembly wrap packed with grilled chicken, creamy hummus, crunchy vegetables, and tangy feta—perfect for desk lunches.
PROTEIN 38g
CALORIES 398
P:E RATIO 9.5
TIME 10m
YIELD 2
P:E 9.5
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
225g (8 oz) pre-cooked grilled chicken breast, sliced 38G PROTEIN
2 large whole wheat tortillas CARB BASE
1/4 cup (60g) hummus FLAVOR
1/4 cup (38g) crumbled feta cheese DAIRY
1/2 cup (75g) diced cucumber PRODUCE
1/2 cup (75g) diced tomatoes PRODUCE
1/4 cup (25g) sliced Kalamata olives PRODUCE
1/4 cup (15g) shredded romaine lettuce FLAVOR
2 tablespoons red onion, thinly sliced FLAVOR
1 teaspoon dried oregano FLAVOR
1 tablespoon lemon juice FLAVOR
MEAL PREP LOGISTICS
- Storage: Wrap tightly in plastic wrap or foil. Refrigerate for up to 2 days. Best eaten within 24 hours.
- Batching: Use store-bought rotisserie chicken for the fastest possible prep.
- Reheat: Microwave for 90s at 70% power.
EXECUTION STEPS
01
THE MACRO PREP
Spread 2 tablespoons of hummus evenly across each tortilla, leaving a 1-inch border.
02
HIGH HEAT SEAR
Layer sliced grilled chicken down the center of each tortilla.
03
THE ASSEMBLY
Top with cucumber, tomatoes, olives, red onion, and shredded lettuce.
04
THE ASSEMBLY
Sprinkle feta cheese and oregano over the fillings. Drizzle with lemon juice.
05
STEP 5
Fold in the sides of the tortilla, then roll tightly from the bottom up.
06
STEP 6
Slice in half diagonally. Wrap in foil or parchment for transport.