Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 wraps
Ingredients: 2 large whole wheat tortillas; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup mixed salad greens; 1/2 cup diced bell peppers; 1/4 cup diced red onion; 1/4 cup diced cucumber; 2 tablespoons hummus; Salt and pepper to taste; Olive oil for drizzling

Highlighted under: Clean Inspiration

I love whipping up these Healthy Lunch Chickpea Wraps because they are not only nutritious but also incredibly satisfying. Every bite is filled with crisp veggies and protein-rich chickpeas wrapped in a soft tortilla. Whether I’m meal prepping for the week or packing a quick lunch for work, these wraps are my go-to. They come together in just about 20 minutes, making them a perfect choice for busy days. The flavors meld beautifully, and I can customize them to my liking with different seasonings and toppings.

Created by

Sybil Hawkes

Last updated on 2026-01-13T06:42:42.284Z

When I first made these Healthy Lunch Chickpea Wraps, I was amazed at how quick and easy they were to prepare. I experimented with various spices, and finding the right blend made all the difference in flavor. I particularly love adding a hint of cumin and coriander for an aromatic kick that complements the chickpeas perfectly.

One of my favorite tips is to let the wraps sit for a few minutes before cutting them in half. This allows the ingredients to mesh together, ensuring that every bite is packed with flavor. Plus, it makes for a neater presentation when serving to friends!

Why You'll Love These Wraps
Nutritious and filling, providing lasting energy.
Versatile; perfect for customizing with your favorite veggies.
Quick and easy to prepare, ideal for meal prep.

Key Ingredient Benefits

Chickpeas are the star of these wraps, packed with protein and fiber, making them ideal for promoting satiety and sustaining energy levels throughout the day. Their nutty flavor and creamy texture pair well with the crunch of fresh vegetables, creating a satisfying contrast. Additionally, chickpeas are versatile; they easily take on the flavors of added seasonings, enhancing the overall taste profile of the wrap.

The variety of vegetables in this wrap not only brings color but also vital nutrients. Bell peppers add a crisp texture and are rich in Vitamin C, while cucumbers provide hydration and a refreshing crunch. Mixed salad greens contribute additional fiber and antioxidants to support overall health. This combination ensures you get a broad range of nutrients in just one meal.

Making the Wraps Ahead of Time

For meal prep enthusiasts, these wraps can be prepared in advance, making them an efficient choice for busy workweeks. After assembling the wraps, it’s best to wrap them tightly in foil or parchment paper and store them in the refrigerator. They can stay fresh for up to 3 days, but for optimal texture, I recommend enjoying them within 1-2 days. Just be cautious with moist ingredients that can cause the tortillas to become soggy.

If you plan on freezing these wraps, make sure to omit any watery veggies, such as cucumbers or tomatoes, as they can release moisture when thawed. Instead, opt for firmer vegetables like bell peppers, which hold up well. When ready to eat, thaw overnight in the fridge, and enjoy them cold or warm them briefly in a pan over low heat to maintain their softness.

Ingredients

Gather the following ingredients to create delicious and healthy wraps.

For the Wraps

2 large whole wheat tortillas
1 can (15 oz) chickpeas, drained and rinsed
1 cup mixed salad greens
1/2 cup diced bell peppers
1/4 cup diced red onion
1/4 cup diced cucumber
2 tablespoons hummus
Salt and pepper to taste
Olive oil for drizzling

Feel free to customize the fillings according to your preference!

Instructions

Follow these simple steps to make your wraps.

Prep the Fillings

In a mixing bowl, combine the chickpeas, diced bell peppers, red onion, cucumber, and salad greens. Add salt, pepper, and a drizzle of olive oil. Toss well to combine.

Assemble the Wraps

Spread a tablespoon of hummus in the center of each tortilla. Add the chickpea mixture evenly between the two tortillas.

Roll It Up

Carefully fold in the sides of each tortilla and roll it tightly from the bottom up to form a wrap.

Slice and Serve

Cut each wrap in half and serve immediately, or wrap in foil for later.

Enjoy your healthy lunch chickpea wraps!

Pro Tips

For extra flavor, consider adding fresh herbs like cilantro or mint to the filling.

Serving Suggestions

These chickpea wraps lend themselves well to various serving options. For an added flavor boost, try pairing them with a side of tzatziki or avocado yogurt sauce. If you want to introduce some spice, a drizzle of sriracha can elevate the dish. You could also serve them alongside a crisp side salad to round out your meal.

For a heartier option, consider adding slices of grilled chicken or tofu before rolling the wraps. This not only increases the protein content but also adds a different texture that complements the creamy chickpeas and fresh vegetables.

Variations to Try

Feel free to customize the chickpea filling to your taste preferences or dietary needs. If you’re looking for a Mediterranean twist, add olives and feta cheese for a burst of flavor. Alternatively, for a southwestern flavor, incorporate corn, diced avocado, and a hint of cumin or smoked paprika to your chickpea mixture.

If you prefer different wraps, you can experiment with various types of tortillas such as spinach, tomato, or gluten-free options. Each type will bring a unique flavor and may complement the fillings differently, allowing you to switch things up every time you make this recipe.

Questions About Recipes

→ Can I use other legumes instead of chickpeas?

Absolutely! Black beans or kidney beans work great as alternatives.

→ How can I make these wraps gluten-free?

Use gluten-free tortillas or large lettuce leaves to wrap the fillings.

→ Can I prep these wraps ahead of time?

Yes! You can prepare the fillings and assemble the wraps a day in advance. Just store them in the refrigerator.

→ What can I pair with these wraps?

They pair well with a side of fresh fruit or a light salad for a complete meal.