Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 10 min
Total time: 10 min
Yield: 4 wraps
Ingredients: 1 can (15 oz) of chickpeas, drained and rinsed; 1/4 cup plain yogurt; 1 tablespoon tahini; 1 teaspoon ground cumin; 1 tablespoon lemon juice; Salt and pepper to taste; 4 whole wheat wraps; 1 cup mixed greens; 1/2 cup diced cucumber; 1/2 cup diced tomatoes; 1/4 cup chopped fresh dill

Highlighted under: Healthy & Light

I love making these Healthy Lunch Chickpea Wraps because they are not only delicious but also incredibly simple to prepare. With just a few fresh ingredients, I can whip up a nutritious meal that keeps me energized throughout the day. The creamy chickpea filling combined with crunchy vegetables makes for a satisfying bite. Plus, they are perfect for meal prep, allowing me to pack tasty lunches for the week ahead without much hassle.

Created by

Brielle Thompson

Last updated on 2026-01-12T03:31:10.792Z

When I first tried making chickpea wraps, it was a game-changer for my lunch routine. I experimented with various spices and vegetables, and found that simple combinations like cumin and bell peppers really elevated the flavor. This recipe has become a staple in my house, and I love how versatile it can be!

One tip I've learned is to let the chickpea mixture sit for a few minutes before assembling the wraps. This allows the flavors to meld beautifully, making each bite packed with savory taste. Whether I’m heading to work or enjoying a picnic, these wraps are always a hit!

        Why You Will Love This Recipe
        Nutritious and packed with protein from chickpeas
Fresh flavors from dill and lemon make it refreshing
Perfect for a quick lunch or snack without the guilt

      

Ingredient Insights

Each ingredient in these Healthy Lunch Chickpea Wraps plays a crucial role in both flavor and nutrition. Chickpeas not only provide a robust source of protein and fiber but also help to create a creamy texture when mashed. The addition of plain yogurt not only enhances the creaminess but also adds a tangy depth, balancing out the rich tahini. You can easily substitute Greek yogurt for an extra protein boost or opt for a dairy-free yogurt to make this recipe vegan.

Tahini, made from ground sesame seeds, contributes a rich, nutty flavor that pairs well with the fresh notes of lemon and dill. If you don't have tahini on hand, a tablespoon of peanut or almond butter can offer a similar creaminess, albeit with a different flavor profile. This flexibility makes the recipe easily adaptable to your pantry's personal stock.

Perfecting Your Wrap Technique

To achieve the best wrap, consider the order of your ingredients. Start by spreading the chickpea filling evenly in the center of the wrap, leaving about an inch of space around the edges. This prevents spillover when rolling. Layering the toppings such as mixed greens, cucumber, and tomatoes on top of the filling rather than mixing them in ensures that each bite is packed with crisp texture and fresh flavor.

When rolling the wraps, use a gentle but firm motion. Begin by folding the bottom up over the filling, followed by tucking in the sides before continuing the roll. This technique helps keep all the ingredients intact and makes for a more satisfying, mess-free eating experience. If you find the wraps tearing, try warming them slightly in a microwave for a few seconds to make them more pliable.

Ingredients

Chickpea Filling

1 can (15 oz) of chickpeas, drained and rinsed
1/4 cup plain yogurt
1 tablespoon tahini
1 teaspoon ground cumin
1 tablespoon lemon juice
Salt and pepper to taste

Wrap Assembly

4 whole wheat wraps
1 cup mixed greens
1/2 cup diced cucumber
1/2 cup diced tomatoes
1/4 cup chopped fresh dill

Instructions

Prepare the Filling

In a mixing bowl, mash the chickpeas with a fork until slightly chunky. Stir in yogurt, tahini, cumin, lemon juice, salt, and pepper until well combined.

Assemble the Wraps

Lay out each wrap and spread a quarter of the chickpea filling in the center. Top with mixed greens, cucumber, tomatoes, and dill.

Roll and Serve

Carefully roll up the wraps, tucking in the sides as you go. Slice in half and serve immediately or pack for lunch.

Pro Tips

Feel free to customize the vegetables based on your preference or what's in season. Adding sliced avocado can also enhance the creaminess!

Storage and Meal Prep

These chickpea wraps are perfect for meal prep! You can make the chickpea filling ahead of time and store it in the refrigerator for up to three days. When ready to eat, simply assemble the wraps with fresh vegetables. This not only saves time during busy weekdays but also ensures you're always prepared with a nutritious option on hand.

If you're planning to make a larger batch, consider freezing the unassembled wraps. Wrap each one tightly in foil or plastic wrap and store them flat in the freezer. When you're ready to eat, thaw them overnight in the fridge and assemble them with fresh ingredients for lunch the next day.

Flavor Variations

Feel free to customize your wraps with your favorite veggies. Sliced bell peppers or grated carrots add a sweet crunch that complements the chickpea filling beautifully. For an added kick, try incorporating sliced jalapeños or a dash of hot sauce into the filling. If you want a creamier texture, a dollop of avocado or guacamole can enhance the overall flavor profile while boosting the healthy fats.

Another delicious variation is to add spices like smoked paprika or garlic powder to the chickpea filling. This simple modification can transform the flavor and give an extra depth that pairs perfectly with the fresh herbs. Experimenting with different herbs, such as cilantro or parsley, can also refresh the taste, keeping your lunches exciting throughout the week.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the chickpea filling in advance, but it's best to add the fresh vegetables just before eating to keep everything crisp.

→ How long do these wraps last in the fridge?

The assembled wraps are best eaten within 1-2 days. Store any leftover filling in an airtight container in the fridge.

→ What can I substitute for the yogurt?

You can use avocado or a dairy-free yogurt alternative if you prefer a plant-based option.

→ Are the wraps suitable for meal prep?

Absolutely! They are perfect for meal prepping, just store the filling and wraps separately until you're ready to eat.