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 (15 oz) chickpeas, drained and rinsed; 1 medium cucumber, diced; 1 medium tomato, diced; 1/4 red onion, finely chopped; 1/2 cup bell pepper, diced; 1/4 cup feta cheese, crumbled; 2 whole wheat wraps; 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Balanced Healthy Meals Recipes

I love making these Mediterranean chickpea wraps for a quick and healthy lunch option that never disappoints. They are packed with flavor, vibrant colors, and nutritious ingredients that keep me energized throughout the day. I enjoy experimenting with different herbs and spices to elevate the taste even further. With the perfect blend of chickpeas, fresh vegetables, and a creamy dressing, these wraps are not only delicious but also incredibly satisfying. Plus, they are easy to prepare, making them a perfect go-to meal for my busy days.

Created by

Harriet Bloom

Last updated on 2026-01-14T07:29:35.447Z

When I first started making these Mediterranean chickpea wraps, I was surprised at how simple yet flavorful they turned out. The combination of fresh vegetables and protein-packed chickpeas creates a satisfying meal that is perfect for lunch or even a light dinner. One particular tip I learned is to let the chickpeas marinate in the dressing for a few minutes before assembling the wrap, as it really enhances the flavors.

I also love that these wraps are incredibly customizable. You can add your favorite greens, swap out the dressing, or even include different toppings based on what you have on hand. The balance of textures—from the crispy veggies to the creamy dressing—makes each bite delightful. It’s a dish I keep coming back to, week after week.

        Why You Will Love This Recipe
        Nutritious and filling, keeping you satisfied until dinner
Vibrant flavors from fresh ingredients and herbs
Easy to customize based on your taste preferences

      

Flavorful Ingredients at Play

The chickpeas serve as a hearty base for this wrap, providing protein and fiber that ensures you stay full longer. Their mild flavor allows the other ingredients, such as the vibrant cucumber and juicy tomatoes, to shine through, creating a refreshing bite. The feta cheese adds a creamy and tangy dimension, balancing the crispness of the veggies wonderfully.

Olive oil and lemon juice play crucial roles as well. The olive oil not only enhances the overall richness but also helps to meld the flavors together, while the acidity from the lemon juice brightens the mixture, keeping it light. When using lemon juice, opt for fresh over bottled for the best flavor profile.

Assembly and Technique

When assembling the wraps, it's essential to layer the mixture correctly. Placing the chickpea filling in the center allows room for folding in the sides without spilling. Aim to use just the right amount of filling—overstuffing can lead to a messy wrap that's difficult to eat. You want it packed but manageable, so you enjoy every flavorful bite.

After rolling, slice the wraps diagonally to showcase the colorful cross-section filled with chickpeas and veggies. This not only makes them visually appealing but can also make eating them easier, especially for lunch or while on the go. If you want to secure the wraps, you can wrap them in parchment paper or foil before serving.

Ingredients

Gather these fresh ingredients to make your wraps:

Wrap Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 medium cucumber, diced
1 medium tomato, diced
1/4 red onion, finely chopped
1/2 cup bell pepper, diced
1/4 cup feta cheese, crumbled
2 whole wheat wraps
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Ensure all ingredients are fresh for the best flavor!

Instructions

Follow these simple steps to prepare your wraps:

Prepare the Chickpea Mixture

In a medium bowl, combine the chickpeas, cucumber, tomato, red onion, bell pepper, feta cheese, olive oil, lemon juice, oregano, salt, and pepper. Gently toss to mix all ingredients well.

Assemble the Wraps

Lay the whole wheat wraps flat on a clean surface. Divide the chickpea mixture evenly between the two wraps, placing it in the center of each.

Wrap and Enjoy

Fold in the sides of the wrap and roll it tightly from the bottom up. Slice in half if desired, and serve immediately.

Enjoy your healthy lunch!

Pro Tips

Feel free to add other vegetables like spinach or shredded carrots for an extra crunch. You can also substitute the feta cheese with avocado for a creamier texture.

Customization Options

Feel free to swap out the vegetables based on what you have on hand or your personal preferences. Avocado makes a creamy addition, while spinach or arugula can add an extra flavor boost and nutrients. If you’re looking to add more protein, consider incorporating grilled chicken or tofu for variation. Just be sure to adjust the seasoning accordingly to complement the new ingredients.

For a bit of spice, you might add some sliced jalapeños or a sprinkle of red pepper flakes to the chickpea mixture. You can also elevate the dressing by mixing in a spoonful of tahini or yogurt for an even creamier texture. Each variation opens up new possibilities, turning this wrap into a base for endless flavor explorations!

Make-Ahead and Storage

These Mediterranean chickpea wraps can be prepared in advance, making them a convenient choice for busy days. I often prepare the chickpea mixture the night before and store it in an airtight container in the fridge. As a result, the flavors meld beautifully overnight. However, I recommend assembling the wraps no more than a few hours ahead to prevent the wraps from becoming soggy.

When storing leftovers, keep the filling separate from the wraps if possible. This will maintain the texture of the whole wheat wraps until you're ready to eat. You can also easily scale the recipe up for meal prep; just double or triple the ingredients and portion them for the week for easy lunches.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the chickpea mixture in advance and store it in the fridge. Just wrap it in the whole wheat wraps when you're ready to eat.

→ What can I use instead of chickpeas?

You can substitute chickpeas with other legumes like black beans or lentils.

→ Are these wraps gluten-free?

To make them gluten-free, use gluten-free wraps or lettuce leaves instead.

→ How long do these wraps last in the fridge?

They are best when eaten fresh, but will last in the fridge for about 2 days if stored in an airtight container.