Healthy High-Protein Hummus Artichoke Wrap




Introduction: Healthy High-Protein Hummus Artichoke Wrap

About: Army Vet. I love learning & being creative.

This wrap is both delicious and healthy! You can make this wrap with or without chicken. The vegetarian version should contain about 16 grams of protein - but that can vary depending on the products and ingredients you use. If you make the wrap with two ounces of grilled chicken in addition to the other ingredients, that should bring up the protein to about 27 grams.

With the vegetarian version, the total calorie count for the ingredients I used came to 220 calories. With two ounces of grilled chicken added to the wrap, the calories should go up to about 350.

Besides all that, this wrap will provide your body with a hefty dose of vitamin A, fiber and several servings of vegetables!

Step 1: Ingredients for High-protein Hummus Artichoke Wrap

  • Hummus (I prefer the roasted red pepper kind) - 2 tablespoons
  • 1/2 carrot sliced or shredded
  • 1/4 cup of spinach
  • Flatbread (I used Flatout multi-grain bread which has 9g of protein in each slice)
  • 3 artichoke hearts (from a can)
  • *optional: 2-3 ounces of grilled chicken, chopped

Step 2: Preparing the Wrap

The first thing to do is prepare your vegetables. Take the artichokes out of the can and try to drain off the excess liquid before chopping them up. If you get to the end of the artichoke heart and notice it's hard to cut through - you may want to dispose of that as it will be just as hard to bite through.

If you're wondering why I didn't use fresh artichoke hearts - there are a couple reasons. If you've ever cooked/boiled an artichoke - it takes a long time to cook it through. It's totally worth it - but it takes a long time for one large artichoke to get one yummy artichoke heart. To get several would take so long and it's costly. The flavor from the canned one is ideal - as we actually want a bit of saltiness for flavor.

Next, slice up the carrots into little matchstick size pieces - a half a carrot per wrap. Set aside. Get the spinach ready as well and set aside.

Then, spread the hummus onto the wrap.

Step 3: Wrapping It Up

Now lay the chunks of artichoke onto the wrap - as shown in the picture. Then if you have chicken pieces you can lay that on top of the artichoke hearts. Follow that with the carrots and spinach on top! You can create two layers of ingredients and wrap it like you see in my image - or just one is fine as well. Just be sure to have the hummus fully covering the wrap - or else it will come apart.

If you want a little more flavor - you may want to add a tablespoon more of the hummus. You can also add chopped tomatoes and/or black olives for more flavor. I didn't think it was necessary to add the black olives as the artichokes gave it such good flavor on their own.

Add some grapes or another other side dish to your meal and you are done! :) Enjoy!



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    33 Discussions

    OK I am soo looking forward to making these but I will also ask the question I'm sure everyone has been wondering about. It's been a year...are you and Eric married yet? lol

    I made this and it's so healthy and tasty! Thanks for the recipe!

    Ohhh my gawd this looks amazing

    Great recipie, I would literally eat these till reaching the point of exploding. I am a big fan of hummus (extra garlic hummus that is). I love hummus with flour tortillas, but I have given up wheat products. Now my fav is hummus with fried cubed potato. Thanks for the inspiration to post my hummus recipie.

    1 reply

    Thank you! I love hummus too! I want to make it from scratch sometime..I'm sure it'll taste even better! I really like the roasted red pepper kind the best! Fried cubed potato? That sounds interesting...thanks for the comment!!! :)

    I love artichokes and I love hummus but I've never thought to combine them - definintely going to try these!

    1 reply

    Sorry, instructables won't let me reply under the original comment for some reason, but I wanted to reply. In your intro you state that it's 26 grams and 220 calories and THEN if you add chicken it goes up to 320 calories. Do you see how that is misleading? If you want it to not sound misleading then I would suggest replacing the 26g of protein with a 17g and then say if you add the optional chicken it's 26g/320cal. This may not seem like a big deal, but I can tell you, as a vegetarian we are always interested in higher protein meals, and a wrap with 26g sure catches the eye. So you see why it's a bit of false advertising to leave that as is? I've been a vegetarian a very long time and pay enough attention to know that the ingredients listed there didn't add up to 26g, but a new veggie might have heard that 'hummus is really good for you and protein packed' (not entirely true) and have really thought the 26g applied to the wrap without chicken. It's a good Instructable, just be careful to clarify information. Thanks for paying attention to my comment.

    1 reply

    Hi again - thanks for clarifying more. I didn't do that on purpose - I didn't even notice it - so thank you for letting me know. I'm not trying to mislead anyone - just trying to share a new meal idea. I will re-read that again and make it clearer. I think I'll take out some details on calories too as there is no way to accurately tell people that - really depends on their exact ingredient choices and that can vary from product to product. It's definitely important to be clear with instructions here - so thank you for the feedback. I appreciate it!

    Thanks Renee- I like them a lot too! You can make so many different things with them.

    The title of this Instructable seems a bit misleading. High-Protein Artichoke Wrap with 26 grams of protein would be awesome, and as a vegetarian it peaked my interest, but even though chicken is listed as optional, it seems the chicken is necessary to get to 26g of protein the author claims. Just going through the ingredients 2T of hummus ~2g, 1/2 carrot is <1g, 1/4c. spinach <1g, Flatout bread (original) has only 7g protein according to their website, and a couple of atrichoke hearts <1g. This does not add up at all... it's would be more like 10g protein, which isn't that protein dense in my opinion (especially considering the flatout bread alone has 24g of carbs). This is a probably a tasty wrap, but if the author wants to keep it as is, she should justify her protein figure or perhaps reconsider the title because I feel duped into checking this out.

    1 reply

    Hi and thanks for the comment and the tips. I may need to rewrite some of this later if it is misleading. The flatout bread I used had 9g of protein and about 17g carbs. And the rest I'll list below - it is what i have from the items I used. I tried to be very precise so I could provide accurate information. I got about 17g of protein - not including the chicken, which could add a good 10-15g depending on how much is used. More spinach also = more protein. I tried to use a good bunch of it.

    Flatbread-9g protein
    hummus -1-2g protein
    artichokes - 3g protein
    spinach - 2-3 ounces = 2-3g of protein
    1/2 carrot - quarter g of protein

    Seriously, 2 tablespoons of hummus? In Israel we eat a whole masbaha(hummus with thina in a large plate basically) with 2 pitas.

    1 reply