Boost Muscle Growth with This High-Protein Bodybuilding Recipe: Hummus Chicken Wrap
Bodybuilding’s a grind—you’re smashing weights, but it’s the food that turns those reps into gains. Lunch or a post-workout meal needs to pack protein and keep you rolling without dragging you down. That’s where the Hummus Chicken Wrap comes in—grilled chicken, creamy hummus, and spinach rolled into a whole-grain tortilla. This isn’t just a wrap; it’s a portable, muscle-building powerhouse that’s fresh, hearty, and loaded with what you need. Whether you’re hustling through the day or refueling after a lift, this recipe’s a no-fuss win. Let’s roll up why it’s a bodybuilder’s go-to and how to make it happen.
Macro-Friendly Recipe for Bodybuilders: Hummus Chicken Wrap
Here’s the rundown on this lean wrap:
- Recipe Name: Hummus Chicken Wrap
- Servings: 1 wrap
- Macro Breakdown (approximate per serving):
- Calories: 400
- Protein: 35g
- Carbohydrates: 35g
- Fats: 15g
These macros are a lifter’s sweet spot—35 grams of protein to spark muscle repair, 35 grams of carbs for energy, and 15 grams of fats for balance. Perfect for maintaining or bulking; trim it back for cutting if you’re shredding.
Ingredients
Here’s what you’ll need to wrap it up:
- 1 boneless, skinless chicken breast (about 5-6 oz)
- 2 tablespoons hummus (plain or flavored, your pick)
- 1 cup fresh spinach leaves
- 1 whole-grain tortilla (8-10 inches)
- Salt and pepper to taste
- Optional: a squeeze of lemon juice or a sprinkle of paprika
These are simple ingredients that hit hard—lean, fresh, and ready to fuel your grind.
Instructions
Ready to roll? This wrap’s a quick fix—here’s how:
- Grill the chicken: Heat a grill pan or skillet over medium-high heat. Season the chicken breast with salt, pepper, and optional paprika. Grill for 5-7 minutes per side until cooked through (internal temp of 165°F/74°C). Let it rest for 5 minutes, then slice into thin strips.
- Prep the tortilla: Warm the whole-grain tortilla in the microwave for 15 seconds or in a dry skillet for 10 seconds per side to make it soft and pliable.
- Spread the hummus: Lay the tortilla flat on a clean surface. Spread 2 tablespoons hummus down the center—go edge-to-edge for max flavor. Add a squeeze of lemon juice if you’re into that zing.
- Assemble the wrap: Layer 1 cup fresh spinach leaves over the hummus, then pile the sliced grilled chicken on top. Keep it tight but don’t overstuff.
- Roll and serve: Fold the bottom of the tortilla up over the filling, then fold in the sides and roll tightly to seal. Slice in half and dig in right away, or wrap it in foil for a grab-and-go bite later!
This takes about 15 minutes—fast enough for a lunch rush or a post-gym refuel. Want more? Add diced cucumber or a drizzle of hot sauce.
How This Recipe Supports Muscle Growth and Recovery
Why’s this wrap a bodybuilding win? Let’s break it down:
- Protein Power: The 35 grams of protein from the chicken are a muscle-repair must. Chicken’s lean, high-quality protein loaded with essential amino acids, while hummus adds a plant-based boost—perfect for rebuilding after a lift.
- Carb Fuel: The 35 grams of carbs from the whole-grain tortilla keep you powered. These complex carbs release energy slowly, fueling your workouts and topping off glycogen stores so you’re not running on empty.
- Healthy Fats: With 15 grams of fats from hummus, this supports hormone production—like testosterone—that’s key for muscle growth. These fats (mostly from tahini and olive oil in hummus) also keep it creamy and satisfying.
- Nutrient Bonus: Spinach packs iron and magnesium to oxygenate your muscles and fight fatigue. Hummus brings fiber and zinc for digestion and immunity, and the tortilla adds B-vitamins for energy.
This wrap’s a triple threat—protein, carbs, and fats teaming up to build muscle, speed recovery, and keep you strong. It’s a fresh bite with big benefits.
Conclusion
The Hummus Chicken Wrap is bodybuilding fuel on the go—35 grams of protein, 35 grams of carbs, and 15 grams of fats in a lean, flavorful package. With grilled chicken, hummus, spinach, and a whole-grain tortilla, it’s a meal that supports muscle growth and keeps you moving. Quick to make and perfect for busy days, it’s a no-brainer for any lifter’s routine.
So, fire up that grill and roll some gains. Your muscles will thank you, and your taste buds won’t mind either. Got a fave twist—like tomatoes or a spicy kick? Share it in the comments or tag us online—I’m pumped to see how you’re wrapping it up!