Servings: 4Prep: 20 minsTotal: 20 mins
Mediterranean-Inspired Low FODMAP Hummus Wrap
If your lunch rotation is stuck somewhere between leftovers and another plain sandwich, this wrap is a very good way out. This Low FODMAP Mediterranean wrap layers chicken, fresh veggies, and creamy zucchini hummus into one easy meal with real personality.
The zucchini hummus is what makes this one especially fun. Instead of traditional chickpea-based hummus, zucchini creates a smooth, spreadable base that works perfectly with the Mediterranean flavors. It is simple, bright, and easy to prep ahead for busy lunches.
Craving more Mediterranean-inspired meals? Try our Mediterranean quinoa salad or Mediterranean chicken bowls.
What Makes This Wrap Low FODMAP-Friendly?
You only need a few simple swaps to keep all those Mediterranean flavors while making the wrap more Low FODMAP-friendly.
- Zucchini hummus: Zucchini replaces traditional chickpeas to create a creamy, flavorful spread without making legumes the base of the recipe. Even better, it comes together in about 5 minutes, making it an easy option for quick lunches or meal prep!
- Cooked chicken: Plain chicken is naturally free of FODMAP carbohydrates and adds plenty of satisfying protein.
- Fresh vegetables: Romaine, cucumber, and tomato bring crunch, freshness, and color to every bite.
- Feta and olives: These add the salty, tangy flavor that makes the wrap feel much more interesting than a basic chicken sandwich.
- Tortilla wraps: Choose a tortilla or wrap that works for your individual tolerance and preferred Low FODMAP serving size.
Substitutions & Variations
This wrap is really easy to make your own, especially if you want to use up what you already have in the fridge.
- If you want to make it vegetarian, skip the chicken and use another Low FODMAP-friendly protein that works for you.
- For even more freshness, add extra herbs like parsley, dill, or basil to the wrap or zucchini hummus.
- You can add more crunch with shredded carrots or sliced bell peppers for a little extra texture.
- To turn it into a wrap bowl, skip the tortilla and layer everything over romaine, rice, or a combination of both.
- A squeeze of fresh lemon is an easy way to brighten up the flavor of the chicken, vegetables, and zucchini hummus.
Tips for the Best Low FODMAP Hummus Wrap
A few little tricks can make the difference between a fresh, crisp wrap and one that gets soggy before lunchtime!
- After washing your produce, dry the vegetables thoroughly to keep extra moisture from softening the wrap.
- It helps to avoid overfilling the wrap so it rolls tightly and is much easier to eat.
- For the best texture, spread the hummus first so it creates a creamy base that helps hold the filling in place.
- Since packaged tortillas can vary, always check your wrap choice to make sure the ingredients and serving size fit your Low FODMAP needs.
If you need a few more quick lunch options to add to the rotation, try peanut chicken spring rolls, chicken and cucumber summer wraps, or lemon dill tuna salad next.
FAQs
Can I make these wraps ahead of time?
Yes, but they are best assembled close to serving so the tortilla stays soft and doesn't get soggy. For meal prep, store the chicken, vegetables, and zucchini hummus separately and build the wrap when you are ready to eat.
Can I use rotisserie chicken?
Yes, but check the ingredient list before using it. Some seasoned rotisserie chickens contain garlic or onion, so plain cooked chicken may be the easiest option when following a Low FODMAP diet.
Is zucchini hummus really hummus?
Not technically. Traditional hummus is made with chickpeas, but zucchini creates a similarly creamy, spreadable base. It is a great alternative for a chickpea-free hummus wrap while still giving you that creamy Mediterranean-inspired element!
Can I make this without feta?
Absolutely. You can simply leave it out or use another cheese that fits your individual tolerance.
Low FODMAP Mediterranean Chickpea-Free “Hummus” Wrap
These Low FODMAP Mediterranean chicken wraps are fresh, colorful, and packed with tender chicken, crisp vegetables, and a quick 5-minute zucchini hummus that ties everything together!
Servings: 4 servingsPrep: 20 minsTotal: 20 minsDifficulty: Easy
AmericanMediterraneanLunchHealthyLow FODMAP
Ingredients
For the zucchini hummus
1 medium zucchini, roughly chopped
1/4 cup tahini
2 tablespoons fresh lemon juice
1 tablespoon garlic-infused olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
Black pepper, to taste
For the wraps
4 Low FODMAP-friendly wraps or tortillas
2 cups cooked chicken, sliced or chopped
1 cup chopped romaine lettuce
1/4 cup sliced cucumber
1/4 cup chopped tomatoes
1/4 cup sliced olives
1/4 cup crumbled feta cheese
Instructions
1
Add the zucchini, tahini, lemon juice, garlic-infused olive oil, cumin, salt, and black pepper to a food processor or high-speed blender.
2
Blend until smooth and creamy, scraping down the sides as needed. If the hummus seems watery, drain off any excess liquid before using.
3
Lay the wraps on a clean work surface and spread a generous layer of zucchini hummus down the center of each.
4
Divide the chicken, romaine, cucumber, tomatoes, olives, and feta evenly among the wraps.
5
Fold the sides of each wrap inward, then roll tightly from the bottom to enclose the filling.
6
Slice each wrap in half and serve immediately, with extra zucchini hummus on the side if desired.
Nutrition Facts
Per serving
Calories
386
386
Fat
17.0g
17.0g
Carbs
31.0g
31.0g
Protein
28.0g
28.0g
Fiber
6.0g
6.0g
Sodium
747.0mg
747.0mg
Sugars
4.0g
4.0g
Sat. Fat
4.0g
4.0g
Notes
- The zucchini hummus takes about 5 minutes to make and can be prepared ahead for even faster wrap assembly.
- For meal prep, store the hummus, chicken, vegetables, and wraps separately and assemble just before eating.
- Pat the cucumber and tomatoes dry before assembling to help prevent soggy wraps.
- Choose a tortilla or wrap with ingredients and a serving size that fit your individual Low FODMAP needs.
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