Chicken and Hummus Lettuce Wraps

Of all the recipes that have become staples in my kitchen, this one holds a special place. I remember the first time I made these Chicken and Hummus Lettuce Wraps. It was one of those hectic Tuesday nights where the thought of cooking a complicated meal felt utterly exhausting. I needed something quick, something healthy, but most importantly, something that wouldn’t be met with wrinkled noses from the kids. I had some leftover cooked chicken, a tub of hummus, and a fresh head of butter lettuce in the fridge. On a whim, I decided to combine them, adding some sautéed onions and peppers for substance and a sprinkle of smoked paprika for warmth. The result was nothing short of a revelation. The entire family devoured them. The crisp, cool lettuce cup was the perfect vessel for the warm, savory chicken filling, all brought together by the creamy, tangy hummus. It was a symphony of textures and flavors that felt both indulgent and incredibly wholesome. Now, it’s our go-to for light dinners, packable lunches, and even as an easy appetizer when friends come over. It’s the kind of recipe that adapts to what you have on hand and never, ever fails to satisfy. It’s more than just a meal; it’s a solution to the weeknight dinner dilemma, a delicious and stress-free one at that.

The Ultimate Chicken and Hummus Lettuce Wraps: A Healthy, Quick & Delicious Recipe

Welcome to what might just become your new favorite recipe. These Chicken and Hummus Lettuce Wraps are the perfect intersection of healthy eating and delicious flavor. They are incredibly versatile, satisfying for a light dinner, perfect for meal-prepped lunches, and elegant enough to serve as an appetizer. The combination of seasoned, tender chicken, creamy hummus, and crisp, fresh lettuce creates a delightful textural and taste experience that is low-carb, high in protein, and packed with Mediterranean-inspired flavors. Forget boring salads and heavy sandwiches; this recipe will revitalize your perception of what a quick and healthy meal can be.

Ingredients

Here is the simple list of high-quality ingredients you’ll need to create this fantastic dish. Each component is chosen for its specific contribution to the overall flavor profile and nutritional value.

• 1 ½ lbs Boneless, Skinless Chicken Breasts: The foundation of our filling. Using lean chicken breast keeps the dish light and high in protein. You can also use chicken thighs for a richer flavor. Dice them into small, ½-inch cubes for quick cooking and an easy-to-eat texture.
• 1 tablespoon Olive Oil: For sautéing. A good quality extra virgin olive oil will add a subtle, fruity note to the dish.
• 1 medium Yellow Onion: Finely chopped. The onion builds the aromatic base of the filling, providing a sweet and savory depth of flavor once sautéed.
• 1 large Red Bell Pepper: Diced. This adds a wonderful sweetness, a vibrant splash of color, and a healthy dose of Vitamin C.
• 3 cloves Garlic: Minced. Freshly minced garlic is essential for that pungent, aromatic kick that elevates the entire dish.
• 1 teaspoon Smoked Paprika: This is the secret weapon, lending a smoky, slightly sweet, and incredibly rich flavor that pairs beautifully with the chicken and hummus.
• ½ teaspoon Ground Cumin: Provides a warm, earthy, and slightly nutty flavor that is characteristic of Mediterranean and Middle Eastern cuisine.
• ½ teaspoon Dried Oregano: Adds a classic, peppery and herbaceous Mediterranean note.
• Salt and Black Pepper: To taste. Essential for enhancing all the other flavors. Start with ½ teaspoon of each and adjust as needed.
• 1 cup Hummus: The creamy, binding element. You can use your favorite store-bought brand for convenience (roasted garlic or classic plain work best) or make your own for superior flavor.
• 2 tablespoons Fresh Lemon Juice: This brightens everything up, cutting through the richness of the hummus and chicken with a fresh, zesty finish.
• 1 large head of Butter Lettuce (or Iceberg/Romaine): The vessel for our wraps. Butter lettuce leaves are soft, pliable, and naturally cup-shaped, making them ideal. Iceberg offers a superior crunch, while large romaine leaves can be used as boats.
• Optional Garnishes: Fresh parsley or cilantro (chopped), crumbled feta cheese, toasted pine nuts, sliced cherry tomatoes, or a sprinkle of sumac.

Instructions

Follow these step-by-step instructions to create the perfect chicken filling and assemble your wraps. The process is straightforward and designed for a quick cooking experience.

Step 1: Prepare the Chicken and Vegetables
First, ensure all your ingredients are prepped and ready to go, a practice known in the culinary world as “mise en place.” Dice the chicken breasts into small, uniform ½-inch cubes. This ensures they cook quickly and evenly. Finely chop the yellow onion, dice the red bell pepper, and mince the garlic cloves. Set everything aside in separate bowls.

Step 2: Season the Chicken
Place the diced chicken in a medium-sized bowl. Add the smoked paprika, ground cumin, dried oregano, salt, and black pepper. Use your hands or a spoon to toss the chicken until every piece is evenly coated with the spice mixture. This step is crucial as it infuses the chicken with flavor from the very beginning.

Step 3: Sauté the Aromatics
Place a large skillet or pan over medium-high heat and add the tablespoon of olive oil. Once the oil is shimmering, add the finely chopped onion and diced red bell pepper. Sauté for 4-5 minutes, stirring occasionally, until the onion becomes translucent and the peppers have softened slightly. This process releases their natural sweetness and builds a foundational layer of flavor.

Step 4: Cook the Chicken
Add the minced garlic to the skillet with the onions and peppers and cook for another minute until fragrant. Be careful not to burn the garlic. Now, add the seasoned chicken to the skillet. Spread the chicken in a single layer to ensure it sears rather than steams. Cook for 6-8 minutes, stirring occasionally, until the chicken is golden brown on all sides and cooked through. There should be no pink remaining in the center of the largest pieces.

Step 5: Combine with Hummus and Lemon Juice
Once the chicken is fully cooked, turn off the heat. Add the cup of hummus and the fresh lemon juice directly to the skillet. Stir everything together until the chicken and vegetables are coated in a creamy, luscious sauce. The residual heat from the pan will warm the hummus through. Taste the mixture and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice to your preference.

Step 6: Prepare the Lettuce Cups
While the chicken mixture cools slightly, prepare your lettuce. Carefully separate the leaves from the head of lettuce. Wash them gently under cool running water and pat them dry with a paper towel or use a salad spinner. The key is to get them as dry as possible to prevent a soggy wrap. Select the best 12-16 cup-shaped leaves for serving.

Step 7: Assemble and Serve
Set up a serving station with the bowl of warm chicken and hummus filling, the platter of clean lettuce cups, and any optional garnishes you’ve chosen. To assemble, simply take a lettuce leaf, spoon 2-3 tablespoons of the chicken mixture into the center, and top with your desired garnishes. The wraps are best served immediately while the filling is warm and the lettuce is crisp.

Nutrition Facts

This recipe is designed to be as nutritious as it is delicious. The values below are an approximation and can vary based on specific ingredients used.

• Servings: 4 (approximately 3-4 wraps per person)
• Calories Per Serving: Approximately 380-420 kcal

1. High in Lean Protein (Approx. 35g per serving): The chicken breast provides a substantial amount of high-quality protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied for longer.
2. Excellent Source of Fiber (Approx. 8g per serving): A significant portion of fiber comes from the hummus (chickpeas), bell peppers, and onions. Fiber is crucial for digestive health, regulating blood sugar, and promoting a feeling of fullness.
3. Rich in Healthy Fats (Approx. 18g per serving): The primary sources of fat are the olive oil and the tahini in the hummus. These are predominantly monounsaturated and polyunsaturated fats, which are beneficial for heart health and reducing inflammation.
4. Low in Carbohydrates: By using lettuce leaves instead of traditional bread or tortillas, this recipe is naturally low-carb, making it an excellent choice for those following a low-carb, ketogenic, or diabetic-friendly diet.
5. Packed with Vitamins and Minerals: Thanks to the red bell pepper, garlic, onion, and lemon juice, each serving provides a good dose of Vitamin C (for immune support), Vitamin B6 (for metabolism), and various antioxidants that help protect your body from cellular damage.

Preparation Time

This recipe is designed for efficiency, making it perfect for a busy weeknight.

• Prep Time: 15 minutes. This includes dicing the chicken, chopping the vegetables, and measuring out the spices and other ingredients.
• Cook Time: 15 minutes. This covers the time needed to sauté the vegetables and cook the chicken filling.
• Total Time: 30 minutes. From start to finish, you can have a delicious and healthy meal on the table in just half an hour.

How to Serve

The presentation of these wraps can elevate them from a simple meal to a fun and interactive dining experience. Here are a few ways to serve them:

• Family-Style Platter:
  • Arrange the crisp, clean lettuce cups on a large platter.
  • Place the warm chicken and hummus filling in a large serving bowl in the center.
  • Arrange small bowls of various garnishes around the filling—think crumbled feta, chopped cilantro, diced tomatoes, and toasted pine nuts.
  • This “build-your-own” style is interactive and fun for families and guests.
• Individual Plated Meal:
  • For a more formal or portion-controlled approach, pre-assemble 3-4 wraps per person on a plate.
  • Serve alongside a complementary side dish, such as a simple cucumber and tomato salad, a scoop of quinoa, or some seasoned sweet potato wedges.
• Lunch Box Hero:
  • Pack the chicken and hummus filling in a separate airtight container.
  • Pack the washed and dried lettuce leaves in another container or a zip-top bag with a paper towel to absorb moisture.
  • At lunchtime, simply spoon the filling into the lettuce cups for a fresh, non-soggy meal that will be the envy of the office.
• Party Appetizer:
  • Use the smallest, most perfectly cup-shaped leaves from the inner part of the lettuce head (like baby gem or the heart of butter lettuce).
  • Spoon a smaller amount of filling into each cup.
  • Arrange them beautifully on a tray and top with a single garnish, like a sprinkle of paprika or a small sprig of parsley, for an elegant, one-bite appetizer.

Additional Tips for Perfection

Take your Chicken and Hummus Lettuce Wraps to the next level with these eight professional tips.

1. Choose the Right Lettuce (and Prep it Right): While butter lettuce is a fantastic choice for its soft, pliable nature, don’t be afraid to experiment. Iceberg lettuce provides an unbeatable crunch and holds its shape well. Romaine hearts are sturdy and create a “boat” shape. The key to any lettuce is to ensure it’s completely dry before serving to avoid a watery mess and maintain maximum crispness.
2. Don’t Crowd the Pan: When cooking the chicken, make sure your skillet is large enough to hold the chicken in a single layer. If you overcrowd the pan, the chicken will steam instead of sear, and you’ll miss out on that beautiful golden-brown crust that adds so much flavor and texture. If necessary, cook the chicken in two batches.
3. Embrace Meal Prep: This recipe is a meal-prepper’s dream. You can cook the entire chicken and hummus filling ahead of time and store it in an airtight container in the refrigerator for up to 4 days. When you’re ready to eat, simply reheat the filling in the microwave or on the stovetop and serve with fresh lettuce cups.
4. Use Leftover Chicken: Have leftover roasted or grilled chicken? This recipe is the perfect way to use it up! Simply shred or dice the pre-cooked chicken and skip straight to sautéing the vegetables. Add the cooked chicken to the pan at the end just to heat it through before stirring in the hummus and lemon juice.
5. Make it Vegetarian or Vegan: This recipe is easily adaptable. For a vegetarian version, simply substitute the chicken with a can of drained and rinsed chickpeas or lentils. Sauté them with the spices and vegetables until heated through. For a vegan version, do the same and ensure your hummus is dairy-free.
6. Control the Creaminess: The amount of hummus you add can be adjusted to your personal preference. If you like a very creamy, saucy filling, feel free to add an extra ¼ cup of hummus. If you prefer the chicken and vegetable textures to be more prominent, you can reduce the amount slightly.
7. Spice It Up or Down: The spice blend is a suggestion, not a rule. If you like heat, add a pinch of red pepper flakes or a dash of cayenne pepper along with the other spices. For a different flavor profile, try adding a bit of coriander or turmeric. The recipe is a great canvas for your favorite spice combinations.
8. The Double-Up Technique for Sturdiness: If your lettuce leaves feel a bit flimsy or you want to load up your wrap with extra filling, simply use two leaves layered on top of each other. This creates a much sturdier, reinforced cup that can handle a hefty serving without tearing.

Frequently Asked Questions (FAQ)

Here are answers to some common questions you might have about this recipe.

1. Can I use chicken thighs instead of chicken breasts?
Absolutely! Chicken thighs will work beautifully in this recipe. They contain a bit more fat than chicken breasts, which will result in a richer, more succulent flavor. The cooking time may be slightly longer, so ensure they are cooked to an internal temperature of 165°F (74°C).

2. What kind of hummus is best for this recipe?
A classic, plain hummus or a roasted garlic hummus are excellent choices as their flavors complement the chicken and spices perfectly. However, feel free to experiment! A roasted red pepper hummus would amplify the sweetness of the bell pepper, while a lemon or herb hummus would add extra zest.

3. Are Chicken and Hummus Lettuce Wraps actually healthy?
Yes, they are a very healthy meal option. They are high in lean protein, packed with vegetables, and full of healthy fats and fiber from the hummus and olive oil. By using lettuce instead of a grain-based wrap, they are also low in carbohydrates and naturally gluten-free, making them suitable for a wide range of dietary preferences.

4. How do I store leftovers?
It is best to store the chicken and hummus filling separately from the lettuce leaves. Place the filling in an airtight container in the refrigerator, where it will keep for up to 4 days. Store the washed and dried lettuce leaves in a separate bag or container in the fridge. This prevents the lettuce from becoming soggy.

5. Can I make this recipe on a grill?
Yes, grilling the chicken can add a fantastic smoky flavor. To do this, leave the chicken breasts whole (or cut them into large tenders) and toss them with the olive oil and spices. Grill them until cooked through, then let them rest before dicing. Sauté the vegetables separately, then combine everything with the diced grilled chicken, hummus, and lemon juice.

6. My lettuce cups keep breaking. What can I do?
This is a common issue! The best solutions are to choose a sturdy lettuce variety like Iceberg or Romaine, or to use the “double-up” technique mentioned in the tips section by layering two lettuce leaves. Also, be careful not to overfill the cups. It’s better to make more smaller wraps than a few overflowing ones that fall apart.

7. Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free. All the core ingredients—chicken, vegetables, hummus (check the label to be sure), and lettuce—do not contain gluten. It’s a safe and delicious option for individuals with celiac disease or gluten sensitivity.

8. What other vegetables can I add to the filling?
This recipe is very forgiving and welcomes more vegetables! You could add diced zucchini, mushrooms, shredded carrots, or even corn to the filling. Sauté them along with the onions and peppers until tender. Finely chopped water chestnuts would also add a wonderful, surprising crunch.

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