These Mediterranean chickpea salad wraps are my go-to when I need a quick, satisfying lunch that doesn't weigh me down. The creamy, tangy filling is packed with crunchy veggies and protein-rich chickpeas, all wrapped in a soft tortilla.
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They're perfect for meal prep, picnics, or a light dinner. Plus, they're completely plant-based and can be made gluten-free with the right tortillas.
Why You'll Love This Recipe
About the Ingredients
1 can (15 oz / 425g) chickpeas, drained and rinsed
Use canned for convenience; or cook 1.5 cups dried chickpeas. Rinse well to reduce sodium.
1/2 cup (120g) plain Greek yogurt
Use full-fat for creaminess; substitute with vegan yogurt or mashed avocado for dairy-free.
2 tablespoons (30ml) lemon juice
Fresh lemon juice is best; bottled works in a pinch.
1 tablespoon (15ml) olive oil
Extra virgin olive oil adds richness; any neutral oil works.
1 teaspoon (5g) Dijon mustard
Adds tang; substitute with yellow mustard or tahini.
1/2 teaspoon (1g) dried dill
Or use 1 tablespoon fresh dill, chopped.
1/4 teaspoon (1.5g) salt
Adjust to taste; sea salt or kosher salt recommended.
1/4 teaspoon (0.5g) black pepper
Freshly ground for best flavor.
1/2 cup (75g) diced cucumber
English cucumber or Persian cucumber; remove seeds if watery.
1/2 cup (75g) diced red bell pepper
Any color works; adds crunch and sweetness.
1/4 cup (40g) finely chopped red onion
Soak in cold water 5 minutes to mellow the bite if desired.
4 large (10-inch) flour tortillas
Use whole wheat or gluten-free tortillas as needed.
Tips & Tricks
- Mash the chickpeas slightly for a better texture that holds together.
- If the filling is too runny, drain the yogurt or add more chickpeas.
- Don't overfill the wraps; leave room to roll and seal.
Pro Tips
Step-by-Step Instructions
1. Mash Chickpeas
In a medium bowl, add the drained chickpeas and mash with a fork or potato masher until mostly broken down but with some chunks remaining.
2. Mix Dressing
In a small bowl, whisk together the Greek yogurt, lemon juice, olive oil, Dijon mustard, dill, salt, and pepper until smooth.
3. Combine Ingredients
Add the dressing to the mashed chickpeas, then stir in the cucumber, red bell pepper, and red onion until well combined. Taste and adjust seasoning.
4. Warm Tortillas
Heat a large skillet over medium heat (350°F / 175°C). Warm each tortilla for 30 seconds per side until soft and pliable.
5. Assemble Wraps
Place about 1/2 cup of the filling in the center of each tortilla. Fold in the sides and roll tightly, burrito-style.
6. Slice and Serve
Cut each wrap in half on a diagonal and serve immediately, or wrap in parchment for an on-the-go lunch.
Delicious Variations
- Add 1/4 cup crumbled feta cheese and a handful of Kalamata olives for a briny twist.
- Swap the Greek yogurt for mashed avocado and add corn for a creamy, vegan version.
- Use the filling as a dip with pita chips or as a topping for a green salad.
How to Store Mediterranean Chickpea Salad Wraps
Refrigerator
Store filling in an airtight container for up to 3 days. Assemble wraps fresh to avoid sogginess.
Freezer
The filling can be frozen for up to 1 month; thaw overnight in the fridge before using.
Reheating
If you prefer warm wraps, microwave on high for 30-45 seconds, or toast in a skillet over medium heat for 2-3 minutes per side.
Frequently Asked Questions
Q: Can I make these wraps ahead of time?
Yes, but keep the filling and tortillas separate until serving to prevent sogginess. Assemble up to 4 hours ahead if needed.
Q: What can I use instead of Greek yogurt?
Use mashed avocado, dairy-free yogurt, or hummus for a creamy texture. Each will change the flavor slightly.
Q: How do I keep the wraps from getting soggy?
Dry the vegetables well and avoid overfilling. Also, spread a thin layer of hummus or cream cheese on the tortilla as a barrier.
Q: Can I use canned chickpeas directly?
Yes, just rinse and drain them well to remove excess sodium and improve texture.
If you love these Mediterranean chickpea wraps, try my other quick lunch recipes like the Avocado Tuna Salad or the Rainbow Veggie Hummus Wrap. Don't forget to subscribe for more easy meal ideas!
Mediterranean Chickpea Salad Wraps
These easy Mediterranean chickpea salad wraps are a creamy, crunchy, and protein-packed lunch ready in 15 minutes.
🧂 Ingredients
- 1 can (15 oz / 425g) chickpeas, drained and rinsed
- 1/2 cup (120g) plain Greek yogurt
- 2 tablespoons (30ml) lemon juice
- 1 tablespoon (15ml) olive oil
- 1 teaspoon (5g) Dijon mustard
- 1/2 teaspoon (1g) dried dill
- 1/4 teaspoon (1.5g) salt
- 1/4 teaspoon (0.5g) black pepper
- 1/2 cup (75g) diced cucumber
- 1/2 cup (75g) diced red bell pepper
- 1/4 cup (40g) finely chopped red onion
- 4 large (10-inch) flour tortillas
📋 Instructions
- 1Mash Chickpeas — In a medium bowl, add the drained chickpeas and mash with a fork or potato masher until mostly broken down but with some chunks remaining.
- 2Mix Dressing — In a small bowl, whisk together the Greek yogurt, lemon juice, olive oil, Dijon mustard, dill, salt, and pepper until smooth.
- 3Combine Ingredients — Add the dressing to the mashed chickpeas, then stir in the cucumber, red bell pepper, and red onion until well combined. Taste and adjust seasoning.
- 4Warm Tortillas — Heat a large skillet over medium heat (350°F / 175°C). Warm each tortilla for 30 seconds per side until soft and pliable.
- 5Assemble Wraps — Place about 1/2 cup of the filling in the center of each tortilla. Fold in the sides and roll tightly, burrito-style.
- 6Slice and Serve — Cut each wrap in half on a diagonal and serve immediately, or wrap in parchment for an on-the-go lunch.
