Quick Recipe Version (TL;DR)

Yield: 2 hearty meal plates
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

Quick Ingredients

Chickpeas: 1 (15 oz/425 g) can, drained and rinsed (reserve 2 tbsp aquafaba, optional)
Roasted red peppers: 1/2 cup (120 g), drained (jarred)
Tahini: 3 tbsp (45 g)
Lemon juice: 3 tbsp (45 ml)
Garlic: 1 small clove, grated or minced
Ground cumin: 1 tsp
Smoked paprika: 1/2 tsp, plus more for garnish
Kosher salt: 3/4 tsp (or 1/2 tsp fine salt)
Extra-virgin olive oil: 3 tbsp (45 ml), plus 2 tsp for drizzling
Ice-cold water: 3–5 tbsp (45–75 ml)
Cucumber: 1 medium
Bell peppers: 2 (any colors), sliced
Carrots: 2 medium, cut into sticks
Cherry tomatoes: 1 cup (150 g)
Olives: 1/2 cup (80 g), pitted
Protein (choose one): 2 large eggs or 1 boneless, skinless chicken breast (10–12 oz / 280–340 g)
Whole-grain pitas: 2 (6–7 inch), cut into wedges

Do This

1. Cook protein: hard-boil 2 eggs (11 minutes simmer + ice bath) or grill chicken to 165°F (74°C).
2. Blend hummus: chickpeas, roasted red peppers, tahini, lemon, garlic, cumin, smoked paprika, salt, olive oil; thin with ice water.
3. Slice veggies: cucumber, bell peppers, carrots; rinse tomatoes; portion olives.
4. Warm pitas at 350°F (175°C) for 5 minutes, then cut into wedges.
5. Spread hummus on a big plate; swirl and drizzle with olive oil and a pinch of smoked paprika.
6. Arrange veggies, olives, pita, and protein around the hummus.
7. Serve immediately, or chill components and assemble when ready.

Why You’ll Love This Recipe

It eats like a full meal (protein + fiber + whole grains), but feels light and fresh.
Perfect for low-effort lunches and “no-cook-ish” dinners with minimal cleanup.
Highly customizable based on what veggies and proteins you have on hand.
Meal-prep friendly: make the hummus ahead and assemble in minutes.

Grocery List

Produce: 1 medium cucumber, 2 bell peppers, 2 medium carrots, 1 cup cherry tomatoes, 1 lemon, 1 garlic clove, optional parsley
Dairy: None needed
Pantry: 1 can chickpeas, jarred roasted red peppers, tahini, extra-virgin olive oil, smoked paprika, ground cumin, kosher salt, olives, whole-grain pitas
Protein: 2 large eggs or 1 boneless skinless chicken breast

Full Ingredients

Roasted Red Pepper Hummus

1 (15 oz/425 g) can chickpeas, drained and rinsed
1/2 cup (120 g) jarred roasted red peppers, drained
3 tbsp (45 g) tahini
3 tbsp (45 ml) fresh lemon juice (about 1 large lemon)
1 small garlic clove, grated or minced
1 tsp ground cumin
1/2 tsp smoked paprika
3/4 tsp kosher salt (or 1/2 tsp fine salt)
3 tbsp (45 ml) extra-virgin olive oil
3–5 tbsp (45–75 ml) ice-cold water (or chickpea liquid/aquafaba)

Veggies, Olives, and Pita

1 medium cucumber (about 10 oz/280 g), sliced into rounds or spears
2 bell peppers (any colors), sliced into strips
2 medium carrots (about 6 oz/170 g), peeled and cut into sticks
1 cup (150 g) cherry tomatoes
1/2 cup (80 g) pitted olives (Kalamata or green)
2 whole-grain pitas (6–7 inch)

Protein Option A: Hard-Boiled Eggs

2 large eggs

Protein Option B: Simple Grilled Chicken

1 boneless, skinless chicken breast (10–12 oz / 280–340 g)
1 tsp extra-virgin olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1/2 tsp dried oregano (optional, but nice)

Optional Garnishes (Recommended)

2 tsp extra-virgin olive oil, for drizzling
1/4 tsp smoked paprika, for sprinkling
1 tbsp chopped parsley (optional)
1 tbsp finely chopped roasted red pepper (optional, for color)

Step-by-Step Instructions

Step 1: Set up and choose your protein

Decide whether you’re making hard-boiled eggs (very hands-off) or grilled chicken (a bit more filling). Gather a large plate or platter for serving, plus a food processor or high-powered blender for the hummus.

Drain and rinse the chickpeas now so they’re ready to go when you blend. If you want extra-creamy hummus, reserve 2 tbsp of the chickpea liquid (aquafaba) before draining, and use it instead of some of the water later.

Step 2: Cook the protein (eggs or chicken)

If using eggs: Place 2 large eggs in a small saucepan and add cold water to cover by 1 inch. Bring to a full boil over high heat. As soon as it boils, cover, reduce heat to maintain a gentle simmer, and cook for 11 minutes. Transfer eggs to an ice bath (or very cold running water) for 5 minutes, then peel.

If using chicken: Pat the chicken breast dry. Rub with 1 tsp olive oil, then season both sides with 1/2 tsp kosher salt, 1/4 tsp black pepper, and 1/2 tsp dried oregano (optional). Heat a grill pan or skillet over medium-high heat until hot, about 2–3 minutes. Cook chicken for 5–6 minutes per side, or until the thickest part reaches 165°F (74°C). Rest for 5 minutes, then slice.

Step 3: Blend the red pepper hummus until smooth

In a food processor, combine the drained chickpeas, 1/2 cup roasted red peppers, 3 tbsp tahini, 3 tbsp lemon juice, 1 garlic clove, 1 tsp cumin, 1/2 tsp smoked paprika, and 3/4 tsp kosher salt.

Blend for 30 seconds, scrape down the bowl, then blend again. With the processor running, drizzle in 3 tbsp olive oil. Add ice-cold water (or aquafaba) 1 tbsp at a time until the hummus is creamy and easily swooshable (usually 3–5 tbsp). Blend for another 30–60 seconds for the smoothest texture.

Taste and adjust: add a pinch more salt if needed, or an extra 1 tbsp lemon juice if you want it brighter.

Step 4: Prep the vegetables and olives

Slice the cucumber into rounds or spears, cut the bell peppers into strips, and cut the carrots into sticks. Rinse and dry the cherry tomatoes. Place the olives in a small pile or bowl so they don’t roll all over the platter.

If you want the veggies extra crisp, chill them in the refrigerator for 10 minutes while you warm the pita.

Step 5: Warm and wedge the pitas

Preheat the oven to 350°F (175°C). Place the pitas directly on the oven rack or on a baking sheet and warm for 5 minutes, just until pliable and a bit steamy (not crunchy).

Cut each pita into 8 wedges. If you prefer a crisper pita, bake for 8–10 minutes total, flipping once halfway through.

Step 6: Build the veggie plate like a spread

Spoon the hummus onto a large plate or shallow bowl and use the back of a spoon to create a swirl. Drizzle with 2 tsp olive oil and sprinkle with 1/4 tsp smoked paprika. If using, add chopped parsley and a few bits of roasted red pepper over the top.

Arrange cucumber, bell peppers, carrots, tomatoes, and olives around the hummus in sections. Add the peeled hard-boiled eggs (whole or halved) or sliced grilled chicken on the side. Tuck the warm pita wedges into the platter.

Step 7: Serve and enjoy (or pack it up)

Serve right away while the pita is warm. For a packed lunch, keep the hummus in a small container and store the veggies and pita separately so everything stays crisp. Add the egg or chicken on the side.

Pro Tips

Use ice-cold water: It makes the hummus noticeably lighter and creamier without adding extra oil.
Blend longer than you think: An extra 60 seconds of blending gives you a smoother, restaurant-style texture.
Keep the platter neat: Put olives in a little ramekin or cluster them tightly so they don’t roll into the hummus.
For extra flavor: Sprinkle hummus with a pinch of smoked paprika and a light drizzle of olive oil right before serving (it makes a big difference).
Chicken shortcut: If your chicken breast is thick, slice it horizontally into two thin cutlets so it cooks faster and stays juicy; target 165°F (74°C).

Variations

Mediterranean version: Add 1/2 cup baby spinach and 1/2 cup sliced radishes; swap olives for marinated artichoke hearts.
Spicy version: Blend 1/2 tsp harissa (or 1/4 tsp cayenne) into the hummus and garnish with extra smoked paprika.
Higher-protein vegetarian version: Keep the egg and add 1/2 cup cooked edamame or a small handful of roasted chickpeas on the side.

Storage & Make-Ahead

Hummus: Store in an airtight container in the refrigerator for up to 4 days. Press plastic wrap directly onto the surface to prevent drying, then seal with a lid. Stir and add 1–2 tsp water if it thickens.

Veggies: Prep and refrigerate in sealed containers for up to 2 days. For best crunch, keep tomatoes whole and slice cucumbers/peppers the day you serve.

Hard-boiled eggs: Store unpeeled eggs in the refrigerator for up to 7 days. Peeled eggs are best within 3 days.

Grilled chicken: Refrigerate cooked chicken for up to 4 days. Serve cold, room temperature, or briefly warmed.

Pita: Best the day it’s warmed. If needed, store wedges at room temperature in a bag for 1 day and rewarm at 350°F (175°C) for 3–4 minutes.

Nutrition (per serving)

Approximate, will vary by brands and exact veggie sizes.

With 1 hard-boiled egg per serving: ~630 calories, 22 g protein, 70 g carbs, 32 g fat, 16 g fiber, ~900 mg sodium.

With grilled chicken (about 5–6 oz cooked per serving): ~700 calories, 42 g protein, 70 g carbs, 28 g fat, 16 g fiber, ~950 mg sodium.

Red Pepper Hummus Veggie Plate With Pita and Egg