Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 2 whole wheat wraps; 1 cup mixed greens; 1/2 cucumber, diced; 1/2 bell pepper, diced; 1/4 red onion, thinly sliced; 1 avocado, sliced; 2 tablespoons olive oil; 1 tablespoon lime juice; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Healthy & Light

I love whipping up these Healthy Lunch Chickpea Wraps whenever I'm in need of a quick and nutritious meal. Packed with protein and fiber, these wraps are not only filling but also bursting with vibrant flavors from fresh veggies and tangy dressing. They’re perfect for a light lunch or an easy dinner and can even be enjoyed as a post-workout snack. Plus, they take just a few minutes to prepare, making them a go-to option for busy days.

Created by

Keira Dalton

Last updated on 2026-01-12T02:16:17.465Z

I recently started experimenting with chickpeas in my lunch recipes and was pleasantly surprised at how versatile they are. After a few tries, I found that mashing them slightly and mixing them with fresh ingredients like cucumbers and bell peppers created a delightful texture and flavor. The addition of a zesty lime dressing really elevates the wraps.

The best part about these wraps is how customizable they are. If you have leftover grilled vegetables or a different type of dressing you love, feel free to swap them in. Using whole wheat wraps adds a nutritional boost, making this meal even healthier!

        Why You Will Love These Wraps
        Nutritious and filling with high fiber content
Versatile and customizable to suit your taste
Quick and easy to prepare for busy days

      

Ingredient Insights

Chickpeas are a powerhouse ingredient in these wraps, not just for their protein content but also for their fiber-rich profile. This fiber helps keep you satiated longer, making these wraps an excellent choice for sustaining energy throughout the day. When choosing chickpeas, opt for low-sodium canned versions to manage your salt intake, or try cooking dried chickpeas for a fresher flavor and texture.

The variety of veggies in these wraps is not just for aesthetics; each adds a unique depth of flavor and texture. For instance, the freshness of cucumber balances the creaminess of avocado, while red onion provides a sharp note that complements the overall taste. Feel free to mix in other vegetables you have on hand, like shredded carrots or spinach, to keep the dish exciting and tailored to your preferences.

Wrap Technique

When assembling your wraps, be conscious of how you layer your ingredients. Start with the chickpea mixture spread evenly across the middle of the wrap, ensuring the filling reaches almost to the edges. This helps prevent a messy overflow when you fold and roll the wrap. A common mistake is overfilling, which can lead to tearing – aim for a hearty portion without going overboard.

For the best lock on your wraps, fold the sides in first before rolling. This not only keeps your ingredients contained but enhances the structural integrity of the wrap, making it easier to eat. A good rule of thumb is to aim for a tight roll, but don’t pull too hard; you want it to hold its shape without squishing the filling out.

Ingredients

Gather these fresh ingredients before you begin!

For the Wraps

1 can (15 oz) chickpeas, drained and rinsed
2 whole wheat wraps
1 cup mixed greens
1/2 cucumber, diced
1/2 bell pepper, diced
1/4 red onion, thinly sliced
1 avocado, sliced

For the Dressing

2 tablespoons olive oil
1 tablespoon lime juice
1 teaspoon garlic powder
Salt and pepper to taste

Feel free to add any other ingredients you have on hand!

Instructions

Follow these simple steps to create your wraps!

Prepare the Chickpea Mixture

In a mixing bowl, mash the chickpeas lightly with a fork. You want them broken down but still chunky for texture.

Mix in Veggies

Add the diced cucumber, bell pepper, red onion, and half of the avocado to the mashed chickpeas. Mix everything well.

Make the Dressing

In a small bowl, whisk together the olive oil, lime juice, garlic powder, salt, and pepper until well combined.

Assemble the Wraps

Spread the chickpea mixture evenly on each wrap, layer in the mixed greens, and top with the remaining avocado slices.

Wrap and Serve

Fold in the sides of the wrap and tightly roll it up. Cut in half and enjoy!

These wraps are best enjoyed fresh, but you can store leftovers in the fridge for a day.

Pro Tips

For added flavor, consider adding feta cheese or your favorite herbs like cilantro or parsley.

Storage and Make-Ahead Tips

These chickpea wraps are best enjoyed fresh, but they can be prepared in advance for convenience. If you're meal prepping, store the chickpea mixture and dressing separately in airtight containers. The veggies can also be chopped ahead of time and kept in the fridge. When ready to eat, simply assemble the wraps within a day or two for the best texture and flavor.

If you have leftovers, they can be stored in the refrigerator for up to two days. However, the wraps may get a little soggy over time due to the dressing and moisture from the veggies. To avoid this, consider packing the dressing separately and adding it just before eating.

Flavor Variations

Don’t hesitate to customize your wraps! Adding spice can elevate the flavor profile significantly; consider incorporating cumin or smoked paprika to the chickpea mash for an earthy warmth. You can also mix in some chopped fresh herbs like cilantro or parsley, which provides a refreshing contrast to the creamy avocado.

For additional health benefits, try adding a tablespoon of chia seeds or flaxseeds to the chickpea mixture. This enhances the omega-3 fatty acid content and adds a bit of crunch. Experimenting with different dressings, such as tahini or a yogurt-based sauce, can also transform the taste and keep your meals interesting.

Questions About Recipes

→ Can I use canned chickpeas?

Yes, canned chickpeas are perfect for this recipe! Just make sure to rinse and drain them well.

→ How long will the wraps last in the fridge?

These wraps are best eaten fresh but can be stored in the fridge for up to 2 days.

→ Can I substitute the wraps for something else?

Absolutely! You can use lettuce leaves for a low-carb option or any type of wrap you prefer.

→ What can I do with leftover chickpea mixture?

You can use it as a dip with veggies or crackers, or mix it into a salad for an extra protein boost.