Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 1 can (15oz) chickpeas, drained and rinsed; 2 whole grain wraps or tortillas; 1/2 cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, thinly sliced; 1 cup spinach or mixed greens; 1/4 cup feta cheese, crumbled; 2 tablespoons fresh parsley, chopped; Salt and pepper to taste; 2 tablespoons yogurt or tzatziki for serving

Highlighted under: Daily Kitchen

I love preparing this Healthy Lunch Mediterranean Chickpea Wrap for a quick and nutritious meal. It’s a vibrant dish packed with fresh veggies, protein-rich chickpeas, and a tangy dressing that makes each bite delightful. Making this wrap is not only easy but also fun, allowing me to customize it based on what I have on hand. It’s perfect for lunch at home or on the go, and I truly enjoy the burst of flavors that remind me of sunny Mediterranean days.

Created by

Primrose Cavendish

Last updated on 2026-01-14T02:57:34.879Z

Creating this Mediterranean Chickpea Wrap was born out of my desire for a light, healthy meal that packs a punch. After several attempts, I found that letting the chickpeas marinate with lemon juice, garlic, and herbs not only enhances their flavor but also adds a refreshing zing. This step is crucial as it brings all the components together beautifully.

Using whole grain wraps instead of regular tortillas has been a game changer for me. It adds extra fiber and nutrients without compromising on taste. When I assemble the wrap, I make sure to layer the chickpeas with crisp greens, crunchy cucumbers, and a dollop of tangy yogurt dressing to elevate the overall experience.

        Why You'll Love This Recipe
        Bursting with fresh Mediterranean flavors
Quick and easy to prepare in just 15 minutes
Nutritious and filling without weighing you down

      

Ingredient Benefits

Chickpeas are the star of this wrap, providing not only a robust source of plant-based protein but also fiber that helps keep you feeling full longer. Their nutty flavor and creamy texture complement the fresh vegetables beautifully. You can use canned chickpeas for convenience, but if you have time, cooking dried chickpeas from scratch will enhance their taste.

Cucumbers and tomatoes add a refreshing crunch and juiciness to the wrap. They are low in calories yet high in vitamins, making them ideal for a nutritious lunch. Opt for firm, ripe cherry tomatoes for the best flavor. If you're in a pinch, grape tomatoes can make an excellent substitute.

Customizing Your Wrap

This chickpea wrap is highly customizable, allowing you to use whatever veggies you have on hand. If you prefer a spicier kick, consider adding sliced jalapeños or a dash of hot sauce. For a more substantial meal, you can include grilled chicken or turkey slices. Just remember to adjust the seasoning accordingly to balance the new flavors.

If you're exploring different cheese options, goat cheese or even a dairy-free feta alternative can work well. These options will add creaminess while offering unique flavors to your wrap. Don't hesitate to experiment with other greens, such as arugula for a peppery bite or kale for added nutrition.

Ingredients

Ingredients for Mediterranean Chickpea Wrap

Wrap Ingredients

1 can (15oz) chickpeas, drained and rinsed
2 whole grain wraps or tortillas
1/2 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1 cup spinach or mixed greens
1/4 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
2 tablespoons yogurt or tzatziki for serving

Instructions

Prepare the Chickpeas

In a mixing bowl, combine the drained chickpeas with diced cucumber, halved cherry tomatoes, red onion, parsley, salt, and pepper. Toss with a squeeze of lemon juice to enhance the flavor.

Assemble the Wraps

Lay each whole grain wrap flat on a surface. Place a generous amount of the chickpea mixture in the center, add a handful of spinach or mixed greens, and sprinkle with feta cheese.

Roll and Serve

Fold in the sides of the wrap, then roll from the bottom up to enclose the filling. Slice the wraps in half, serve with yogurt or tzatziki on the side, and enjoy your healthy lunch!

Pro Tips

Feel free to customize your wraps with your favorite vegetables, and consider adding a protein like grilled chicken or tofu for extra heartiness.

Storage and Make-Ahead Tips

These Mediterranean chickpea wraps can be prepared ahead of time, making them a great option for meal prep. If you plan to store them, assemble all components except for the greens and dressings, as they can become soggy. Wrap the filled tortillas tightly in plastic wrap and keep them in the refrigerator for up to two days.

For a more flavorful wrap, consider letting the chickpea mixture marinate for about 30 minutes before assembly. This will enhance the flavors as the chickpeas absorb the seasonings. Just be sure to keep the mixture tightly sealed to avoid drying out.

Serving Suggestions

Pair your Mediterranean chickpea wrap with a simple side salad dressed in olive oil and balsamic vinegar for a full meal. You can also serve them with a side of hummus for dipping, which complements the wrap's flavors beautifully. This combo is not only healthy but also filling.

For an extra burst of flavor, drizzle a bit more of your favorite dressing over the assembled wraps before serving. A lemon-tahini dressing, for instance, can add a delightful creaminess and tang that enhances the entire experience.

Questions About Recipes

→ Can I make this wrap ahead of time?

Yes, you can prepare the chickpea filling a day in advance. Just store it in the refrigerator and assemble the wraps right before serving.

→ What other ingredients can I add?

You can add avocado, bell peppers, or olives for extra flavor and texture.

→ Is this wrap suitable for meal prep?

Absolutely! These wraps are great for meal prep. Just wrap them tightly in foil or parchment paper to keep them fresh.

→ Can I use canned chickpeas?

Yes, canned chickpeas are perfect for this recipe as they are already cooked. Just rinse and drain them before use.