Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 1 can chickpeas, drained and rinsed; 2 tablespoons Greek yogurt; 1 tablespoon olive oil; 1 tablespoon lemon juice; Salt and pepper to taste; 2 large whole grain wraps; 1 cup fresh spinach leaves; 1/2 red bell pepper, sliced; 1/2 cucumber, sliced; 1/4 red onion, thinly sliced

Highlighted under: Healthy & Light

I love making these Healthy Lunch Chickpea Wraps for a quick, nutritious meal. They are packed with protein and fiber from the chickpeas, making them satisfying and filling. With a delightful crunch from fresh vegetables and a zesty sauce, these wraps never fail to lift my spirits. Whether I’m short on time or looking for a nutritious option, these wraps are my go-to. Plus, they’re so versatile that I can switch up the ingredients based on what I have at home!

Created by

Rosie Mitchell

Last updated on 2026-01-10T11:19:05.631Z

Our journey with these Healthy Lunch Chickpea Wraps began when we needed a lunch that was quick yet nourishing. After some experimentation in the kitchen, I discovered that mashing chickpeas with a bit of lemon juice and yogurt creates a creamy, flavorful spread. This method not only adds taste but also ensures we get enough nutrients in each bite.

We’ve tried different vegetables, but I always find that the crispness of bell peppers and the freshness of spinach elevate the wraps. It’s amazing how such simple ingredients can combine to create a delightful meal for any occasion!

        Why You Will Love These Wraps
        Packed with protein and fiber
Crunchy fresh vegetables add texture
Zesty flavor from chickpeas and dressing

      

Choosing Quality Chickpeas

When selecting chickpeas for your wraps, consider using dried chickpeas if you have extra time. Soak them overnight and cook them until tender for a fresher taste and better texture. Canned chickpeas are convenient, but always rinse them thoroughly to remove excess sodium and the starchy liquid that can make your wraps soggy.

Chickpeas provide a rich source of protein and fiber, which contributes to the satisfying nature of these wraps. If you want to enhance flavor, try roasting the chickpeas with a sprinkle of cumin or paprika before mashing. This step adds a lovely depth and a slight crunch that contrasts beautifully with the fresh veggies.

Making the Perfect Wrap

For the best results, select whole grain wraps that are sturdy enough to hold all the fillings without tearing. Look for wraps that are at least 10 inches in diameter; this size gives you enough room to add plenty of fillings without overwhelming the wrap. A warm wrap is easier to handle—consider warming them briefly in a skillet over low heat for about 30 seconds on each side to make them pliable.

To achieve a beautifully rolled wrap, make sure to spread the chickpea mixture evenly to the edges. When adding the vegetables, layer them in a way that distributes the crunch and freshness evenly. When ready to roll, start from one edge and pull tightly while tucking in the sides to create a neat, compact wrap, which not only enhances the presentation but also makes it easier to eat.

Ingredients

Wrap Ingredients

1 can chickpeas, drained and rinsed
2 tablespoons Greek yogurt
1 tablespoon olive oil
1 tablespoon lemon juice
Salt and pepper to taste
2 large whole grain wraps
1 cup fresh spinach leaves
1/2 red bell pepper, sliced
1/2 cucumber, sliced
1/4 red onion, thinly sliced

Feel free to customize the veggies based on your preference!

Instructions

Prepare the Chickpea Mixture

In a bowl, mash the chickpeas with a fork until somewhat smooth, leaving some chunks for texture. Stir in Greek yogurt, olive oil, lemon juice, salt, and pepper until well combined.

Assemble the Wraps

Lay the whole grain wraps on a clean surface. Spread the chickpea mixture evenly over each wrap, leaving a small border around the edges.

Add Vegetables and Roll

Top the chickpea mixture with spinach, bell pepper, cucumber, and red onion. Roll the wrap tightly, tuck in the sides, and slice in half to serve.

Enjoy your tasty and healthy wraps!

Pro Tips

For an extra kick, add some diced jalapeños or your favorite hot sauce to the chickpea mixture.

Storage and Make-Ahead Options

These chickpea wraps can be made ahead of time for quick lunches or snacks throughout the week. After assembling, wrap them tightly in plastic wrap or parchment paper and store them in the refrigerator for up to three days. To keep them from becoming too soggy, consider adding the fresh vegetables just before serving.

If you need to store leftover chickpea mixture, place it in an airtight container in the fridge for up to five days. This gives you flexibility; you can assemble fresh wraps quickly when you're ready to eat. Just remember to check for freshness, especially with any pre-cut vegetables you might have included.

Variations and Dietary Swaps

Feel free to customize these wraps to suit your taste or dietary needs. Instead of Greek yogurt, you can use a dairy-free yogurt alternative for a vegan option, and olive oil can be swapped with avocado oil for a different flavor profile. You can also add diced avocado for extra creaminess or use different vegetables like shredded carrots, arugula, or even roasted zucchini.

For added protein and flavor, consider including some feta cheese crumbles or a handful of nuts such as walnuts or almonds. If you're avoiding grains, you can use large lettuce leaves as a wrap alternative; they provide a fresh crunch and are perfect for a low-carb version of this recipe.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the chickpea mixture in advance and store it in the refrigerator for up to 3 days.

→ What other vegetables can I use?

Feel free to replace spinach with arugula or any leafy greens, and try adding shredded carrots or red cabbage!

→ Are these wraps gluten-free?

Yes, if you use gluten-free wraps or lettuce leaves instead, this recipe can easily be made gluten-free.

→ How can I store leftovers?

Wrap any leftover chickpea mixture in an airtight container and keep it refrigerated for fresh wraps for a few days.