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Looking for a quick, nutritious, and delicious meal? Chickpea Salad Wraps are the perfect answer!
These wraps are packed with protein-rich chickpeas, crunchy vegetables, and a creamy, flavorful dressing—all wrapped in a soft tortilla for the ultimate satisfying bite.
Whether you’re meal prepping for the week, whipping up a light lunch, or need a grab-and-go dinner, this recipe delivers on both taste and convenience.
With a balance of creamy, tangy, and fresh flavors, these wraps are a fantastic alternative to traditional sandwiches or heavy meals.
Plus, they’re completely customizable, so you can add your favorite toppings and spices for a personalized touch!
Why You’ll Love This Recipe
Nutritious and Protein-Packed
Chickpeas are a great plant-based source of protein and fiber, making these wraps a filling and healthy option.
Paired with fresh vegetables and a flavorful dressing, they provide a well-balanced meal.
Quick and Easy to Prepare
With minimal chopping and a simple mash-and-mix method, you can have these wraps ready in under 15 minutes.
Perfect for busy days when you need something fast but wholesome.
Customizable to Your Taste
From adding spice with jalapeños to making it extra creamy with avocado, there are endless ways to modify this recipe to suit your preferences.
Perfect for Meal Prep
Make a batch of the chickpea salad ahead of time and store it in the fridge for quick assembly throughout the week.
It stays fresh and flavorful, making it a great go-to meal.
Ingredients You’ll Need
For the Chickpea Salad
- Chickpeas – Canned chickpeas, drained and rinsed, provide the base of this hearty salad.
- Greek Yogurt or Vegan Mayo – Adds a creamy texture while keeping it light and healthy.
- Dijon Mustard – Brings a slight tang and depth of flavor.
- Lemon Juice – Brightens up the dish with a refreshing citrus kick.
- Celery – Adds a satisfying crunch to every bite.
- Red Onion – Brings a mild sharpness that balances the creamy elements.
- Fresh Parsley or Cilantro – Enhances the overall freshness with an herby touch.
- Salt, Pepper, and Paprika – Simple seasonings that bring out the best flavors in the salad.
For the Wraps
- Whole Wheat or Gluten-Free Tortillas – Soft and pliable, these hold everything together.
- Lettuce or Spinach – Provides a fresh, crisp layer.
- Cucumber, Tomato, and Avocado – Adds extra crunch, juiciness, and creaminess to the wrap.
Step-by-Step Instructions
Step 1: Mash the Chickpeas
Drain and rinse the canned chickpeas, then transfer them to a large mixing bowl.
Using a fork or potato masher, mash them until they are mostly broken down but still slightly chunky.
This creates the perfect texture for the salad—creamy yet hearty.
Step 2: Mix the Salad
Add Greek yogurt (or vegan mayo), Dijon mustard, lemon juice, diced celery, red onion, and fresh parsley or cilantro to the mashed chickpeas.
Sprinkle in salt, pepper, and paprika, then stir until everything is well combined.
Taste and adjust seasoning as needed.
Step 3: Assemble the Wraps
Lay a tortilla flat and place a handful of lettuce or spinach in the center. Spoon a generous portion of the chickpea salad on top.
Add slices of cucumber, tomato, and avocado for extra flavor and texture.
Step 4: Wrap and Serve
Fold in the sides of the tortilla, then roll it tightly from the bottom up, securing the filling inside.
Slice in half and serve immediately, or wrap it in parchment paper for a mess-free, portable meal.
What to Serve with Chickpea Salad Wraps
Light and Refreshing Sides
- A simple side salad with fresh greens, cherry tomatoes, and a lemon vinaigrette complements the flavors of the wrap.
- Sliced fresh fruit, such as grapes, apples, or oranges, adds a touch of natural sweetness.
Crunchy and Savory Pairings
- Serve with a handful of baked sweet potato fries or crispy roasted chickpeas for added crunch.
- A bowl of homemade vegetable soup makes for a heartier meal.
Dips and Sauces
- A side of hummus or tzatziki pairs beautifully with the wrap for extra creaminess.
- Spicy lovers can drizzle sriracha or chipotle sauce over their wrap for a kick.
Storage & Meal Prep Tips
Refrigerating the Chickpea Salad
Store the chickpea salad in an airtight container in the refrigerator for up to 4 days.
Give it a good stir before using, as the flavors meld over time, making it even more delicious!
Keeping Wraps Fresh
For meal prep, store the chickpea salad separately from the tortillas and fresh vegetables.
Assemble the wraps just before eating to prevent sogginess.
Make-Ahead Lunch Option
If preparing wraps ahead of time, wrap them tightly in parchment paper or plastic wrap and refrigerate for up to 24 hours.
For extra freshness, layer lettuce or spinach as a barrier between the chickpea salad and the tortilla.
Final Thoughts
Chickpea Salad Wraps are a simple yet satisfying meal that checks all the boxes—healthy, flavorful, and easy to make.
Whether you’re looking for a quick lunch, a nutritious meal prep option, or a plant-based alternative to traditional wraps, this recipe has you covered.
With endless variations, these wraps can be tailored to suit your taste preferences.
Try them with different spices, fresh herbs, or crunchy add-ins to keep things exciting. Give this recipe a try, and let us know your favorite way to enjoy it!
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! If using dried chickpeas, soak them overnight and cook them until tender before mashing.
This adds a fresh, homemade touch to the recipe.
2. Can I make this recipe vegan?
Absolutely! Simply swap the Greek yogurt for vegan mayo or mashed avocado for a creamy, dairy-free alternative.
3. How do I prevent my wrap from getting soggy?
To keep your wrap fresh, place a layer of lettuce or spinach between the chickpea salad and the tortilla.
You can also store the filling separately and assemble just before eating.
4. Can I add extra protein to these wraps?
Yes! Add grilled tofu, tempeh, or even a handful of nuts and seeds like almonds or sunflower seeds for a protein boost.
5. Are there gluten-free options for this recipe?
Definitely! Use gluten-free tortillas or serve the chickpea salad in lettuce cups for a grain-free alternative.
Chickpea Salad Wraps
Equipment
- 1 large mixing bowl
- 1 Fork or Potato Masher
- 1 Cutting board
- 1 Chef’s Knife
- 1 Measuring Cups and Spoons
Ingredients
For the Chickpea Salad:
- 1 ½ cups 1 can chickpeas, drained and rinsed
- ¼ cup Greek yogurt or vegan mayo
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- ½ cup celery finely chopped
- ¼ cup red onion finely chopped
- 2 tbsp fresh parsley or cilantro chopped
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp paprika
For the Wraps:
- 4 whole wheat or gluten-free tortillas
- 1 cup lettuce or spinach
- ½ cup cucumber thinly sliced
- ½ cup tomato sliced
- 1 avocado sliced
Instructions
Step 1: Mash the Chickpeas
- In a large mixing bowl, mash the drained chickpeas using a fork or potato masher until they are mostly broken down but still slightly chunky.
Step 2: Mix the Salad
- Add Greek yogurt (or vegan mayo), Dijon mustard, lemon juice, celery, red onion, parsley, salt, pepper, and paprika to the mashed chickpeas.Stir everything until well combined. Taste and adjust seasoning if needed.
Step 3: Assemble the Wraps
- Lay out a tortilla and place a handful of lettuce or spinach in the center. Spoon about ¼ of the chickpea salad mixture on top. ]Add cucumber, tomato, and avocado slices.
Step 4: Wrap and Serve
- Fold in the sides of the tortilla, then roll it tightly from the bottom up. Slice in half and serve immediately or wrap in parchment paper for later.
Notes
- Make it spicier: Add diced jalapeños or a dash of hot sauce for extra heat.
- Add crunch: Toss in some sunflower seeds or crushed nuts.
- Gluten-free option: Use gluten-free tortillas or serve in lettuce wraps.
- Storage tip: Store the chickpea salad separately from the tortillas and assemble fresh for best results.
