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Chickpea Salad Wraps

Maria G. Brooks
These Chickpea Salad Wraps are a quick, healthy, and delicious meal, perfect for lunch or a light dinner.
Made with mashed chickpeas, crunchy veggies, and a creamy, tangy dressing, they’re packed with plant-based protein and fiber.
Whether you meal prep them for the week or need a grab-and-go option, these wraps are satisfying and customizable to suit your taste.
Nutrition Facts (Per Serving – 1 Wrap):
Calories: 280 kcal, Protein: 10g, Carbohydrates: 34g, Fiber: 9g, Sugars: 5g, Fat: 12g, Saturated Fat: 2g, Cholesterol: 10mg (from yogurt), Sodium: 530mg, Potassium: 700mg, Vitamin A: 25%, Vitamin C: 30%, Calcium: 10%, Iron: 15%
Estimated based on one serving (assuming 4 servings per batch)
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Dinner, Lunch
Cuisine Mediterranean, Vegetarian
Servings 4 wraps
Calories 280 kcal

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.
Keyword Chickpea Salad Wraps