Servings: 4 wraps
Time: 25 minutes
🌯 A Quick Hello
If you’re craving something fresh, filling, and easy to whip up, this Mediterranean Chickpea Wrap is it.
It’s packed with bold flavors, creamy textures, and crunchy veggies all wrapped in a soft tortilla or sandwich-style pita.
🧡 Why I Love This Recipe
This wrap feels like something you’d get at a café—but made with stuff you already have in your fridge.
- No cooking required (just a bit of mashing and chopping)
- Great for work lunches or a light dinner
- Packed with plant-based protein
- Balanced with healthy fats, fiber, and fresh herbs
- Totally customizable
🥙 What You’ll Need
For the chickpea filling:
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 tbsp plain Greek yogurt (or vegan yogurt)
- 1 tbsp tahini
- 1 tbsp olive oil
- 1 tsp lemon juice
- ¼ tsp garlic powder
- Salt and pepper, to taste
For the wrap:
- 1 cup chopped cucumber
- ½ cup cherry tomatoes, halved
- ¼ cup kalamata olives, sliced
- ¼ cup red onion, thinly sliced
- ¼ cup crumbled feta (or dairy-free alternative)
- 4 large sandwich wraps or pitas
- Fresh parsley or dill (optional)
🔬 Why This Recipe Works (Quick Science)
Chickpeas are creamy when mashed but still have texture, making them perfect for a wrap filling. Tahini adds healthy fats and a nutty depth, while lemon and yogurt balance it with brightness and creaminess. The fresh veggies add crunch and water content, which make every bite refreshing and satisfying.
🍴 Meal Plan Ideas
- Add to a weekly Meatless Monday rotation
- Use the chickpea filling in a salad or as a dip
- Pack into meal prep containers with a side of couscous
- Serve open-faced on whole grain toast for breakfast
⚠️ Common Mistakes
- Over-mashing the chickpeas: You want a chunky texture, not hummus
- Using watery veggies: Pat cucumbers and tomatoes dry or your wrap might get soggy
- Skipping the seasoning: Chickpeas need flavor—don’t forget salt, garlic powder, and lemon
- Overfilling the wrap: It makes it hard to roll and messy to eat
🍽️ What to Serve With
- A side of tabbouleh or couscous
- Pita chips and hummus
- Lentil soup or a light tomato-based soup
- Sparkling water with lemon or mint
❓ FAQ
Can I make this ahead of time?
Yes! Just keep the chickpea mixture and chopped veggies separate until ready to eat.
Can I make this vegan?
Absolutely—just use a dairy-free yogurt and vegan feta or skip it entirely.
Is it gluten-free?
Use gluten-free wraps or serve it as a lettuce wrap or salad bowl.
How long does it keep?
The chickpea filling stays fresh for 3–4 days in the fridge.
📝 Step-by-Step Instructions
1️⃣ Mash the Chickpeas
Place drained chickpeas in a bowl and mash with a fork until chunky but not smooth. You want texture—about 75% mashed.
2️⃣ Mix in the Creamy Base
Add Greek yogurt, tahini, olive oil, lemon juice, garlic powder, salt, and pepper to the bowl. Mix well until creamy and blended evenly with the chickpeas.
3️⃣ Chop the Veggies
Dice cucumbers, slice cherry tomatoes, red onion, and olives. Set aside in small bowls or a plate.
4️⃣ Build the Wrap
Lay out your wrap or pita. Spoon chickpea mixture in the center, then layer on cucumber, tomatoes, olives, onion, feta, and fresh herbs if using.
5️⃣ Roll and Slice
Fold the wrap tightly, tucking in the sides. Slice it in half at a diagonal and serve fresh.
🧊 Leftovers & Storage
- Store chickpea filling in an airtight container in the fridge for up to 4 days
- Chop veggies fresh each time or store separately to avoid sogginess
- Pre-assembled wraps should be eaten the same day
🌟 Wrap-Up
This Mediterranean Chickpea Wrap is everything you want in a quick meal—fresh, flavorful, and full of texture. Give it a try, and don’t forget to leave a comment if you loved it or have a question! 🌿🥙💬