Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 1 can of chickpeas, drained and rinsed; 4 whole grain wraps; 1 cup of mixed greens; 1/2 cucumber, sliced; 1 bell pepper, sliced; 1/2 avocado, sliced; 1/4 cup of hummus; Salt and pepper to taste; Fresh herbs (like parsley or cilantro), optional

Highlighted under: Healthy & Light

I absolutely love making these Healthy Lunch Chickpea Wraps for a nutritious and filling meal. The combination of fresh vegetables, creamy hummus, and protein-packed chickpeas keeps me energized throughout the day. Plus, they are incredibly easy to prepare, making them a great option for busy weekdays. I often customize the wraps with whatever veggies I have on hand, ensuring I get a delicious mix of textures and flavors. These wraps are not only healthy but also mouth-wateringly good!

Created by

Autumn Pierce

Last updated on 2026-01-06T00:28:25.050Z

When I first tried making these chickpea wraps, I was amazed at how quickly they came together and how flavorful they turned out. The key is using fresh ingredients, especially herbs and crisp veggies. It’s such a versatile recipe that once you get the hang of it, you can change the ingredients based on the season or what you have in your fridge.

I also love to prep these wraps ahead of time for easy lunches throughout the week. Just keep the chickpeas and veggies separate from the wrap until right before eating to maintain the crunch. It’s a simple trick that makes all the difference!

        Why You'll Love This Recipe
        Packed with protein and fiber from chickpeas
Fresh, vibrant flavors that satisfy your taste buds
Quick and easy to make, perfect for meal prep

      

The Role of Chickpeas

Chickpeas are the star ingredient in these wraps, providing a substantial source of plant-based protein and fiber. Their creamy texture adds depth and satisfies hunger, making them an ideal filling choice. When mashing the chickpeas, it's important to leave some whole to keep the texture varied—this creates a more enjoyable bite and prevents the filling from becoming too mushy.

Additionally, chickpeas carry enough neutral flavor to complement the bright, fresh vegetables without overpowering them. They also soak up the tanginess of the hummus, enhancing the overall taste of the wrap. If you ever run out of canned chickpeas, you can substitute them with canned white beans or lentils without losing the nutritious benefits.

Customizing Your Wraps

One of the best aspects of this recipe is its versatility. Feel free to swap out the veggies according to what you prefer or have available. For some crunch, consider adding shredded carrots or radishes, and for added zest, diced tomatoes or pickled onions can enhance the flavor profile. Adjusting the mix can keep this meal exciting throughout the week, especially if you're meal prepping.

I also love adding sliced olives or feta cheese for a Mediterranean twist. If you're looking to boost the nutritional content further, sprinkle in some chia seeds or nutritional yeast before rolling up your wraps. These additions not only enhance the flavor but also offer extra vitamins and minerals.

Storage and Meal Prep Tips

These chickpea wraps are perfect for meal prep, as all components can be prepared in advance. I recommend keeping the hummus and veggies in separate containers to maintain freshness and prevent sogginess. Ideally, assemble your wraps the night before you're ready to eat, and enjoy them within 2-3 days for optimal flavor and texture.

If you need to freeze the wraps, wrap them tightly in plastic wrap and then place them in a freezer-safe bag. They can be frozen for up to a month. To enjoy, simply thaw them in the fridge overnight and eat cold, or warm them in a skillet over low heat for a few minutes until heated through, ensuring the wrap retains its texture.

Ingredients

Wrap Ingredients

1 can of chickpeas, drained and rinsed
4 whole grain wraps
1 cup of mixed greens
1/2 cucumber, sliced
1 bell pepper, sliced
1/2 avocado, sliced
1/4 cup of hummus
Salt and pepper to taste
Fresh herbs (like parsley or cilantro), optional

Feel free to add other vegetables or proteins based on your preferences!

Instructions

Prepare the Ingredients

In a bowl, mash the drained chickpeas slightly with a fork, ensuring some whole pieces remain for texture. Sprinkle with salt, pepper, and any fresh herbs if using.

Assemble the Wraps

Spread a generous layer of hummus on each whole grain wrap. Layer with a handful of mixed greens, sliced cucumber, bell pepper, and avocado.

Add the Chickpeas

Spoon the mashed chickpeas onto the wraps, distributing them evenly. Drizzle with a little extra salt and pepper if desired.

Wrap and Enjoy

Fold in the sides of the wrap and then roll it up tightly from the bottom. Cut in half and serve immediately, or pack for lunch!

These wraps can be wrapped in parchment paper for easy transport!

Pro Tips

Preparing the chickpeas ahead of time can save you even more time during busy weekdays. You can also experiment with different types of wraps like spinach or tomato-flavored to mix up the flavor.

Serving Suggestions

These Healthy Lunch Chickpea Wraps can be served with a variety of sides to create a complete meal. A side of fresh fruit, such as apple slices or a citrus salad, pairs nicely and adds a touch of sweetness. For a crunchy contrast, consider serving them with baked sweet potato fries or a light vegetable soup.

You can also cut the wraps into pinwheels for a fun party appetizer. Simply slice them into bite-sized pieces after rolling, and arrange them on a platter. Drizzling some balsamic reduction on the plate can elevate the dish visually and contribute a delicious tang.

Troubleshooting Common Issues

If your wraps become soggy too quickly, ensure that you drain the chickpeas properly and use a thicker hummus that won’t add excess moisture. You can also add a layer of greens beneath the hummus to create a barrier that protects the wrap from moisture seeping in from the vegetables.

Another common issue is uneven flavors. To prevent this, season the chickpeas thoroughly while mashing and balance the ratio of vegetables to chickpeas wisely. Taste as you build your wrap, adjusting salt and pepper as necessary, to achieve the perfect flavor profile.

Scaling the Recipe

If you're feeding a crowd or looking to make extras, it's easy to scale this recipe up. Just multiply the ingredient amounts by the number of wraps you need. For larger gatherings, consider making a variety of hummus flavors—like roasted red pepper or garlic—to offer additional choices.

For smaller portions, simply reduce the ingredient quantities without fear of sacrificing flavor or texture—just be mindful to adjust seasonings accordingly. This flexibility makes it an ideal go-to recipe, no matter the appetite!

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the chickpeas and chop the vegetables in advance. Just assemble the wraps right before eating to keep the veggies fresh.

→ What can I substitute for chickpeas?

You can use black beans or lentils as a substitute for chickpeas if you prefer a different flavor or texture.

→ Are these wraps vegan?

Yes, if you use a plant-based hummus, these wraps are fully vegan-friendly!

→ Can I freeze these wraps?

It’s best not to freeze wraps as the texture can change once thawed. Instead, prepare the components separately and assemble when ready to eat.