Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Ingredients: 2 whole grain tortillas; 1 can (15 oz) chickpeas, rinsed and drained; 1/2 cucumber, diced; 1/2 red bell pepper, diced; 1/4 red onion, finely chopped; 1 cup spinach or mixed greens; 1/4 cup feta cheese, crumbled (optional); 2 tablespoons hummus; 2 tablespoons olive oil; 1 tablespoon lemon juice; Salt and pepper to taste

Highlighted under: Fresh Inspiration

I love preparing this Healthy Lunch Mediterranean Chickpea Wrap because it’s a vibrant and satisfying meal that’s packed with flavor and nutrients. Every time I make it, I’m reminded of sunny Mediterranean days. The combination of fresh veggies and protein-rich chickpeas creates a balanced lunch that keeps me energized throughout the day. Plus, it’s simple to make and can be prepped in advance, making it a go-to for busy weeks. Trust me, once you try it, you'll be hooked on this healthy and tasty option!

Created by

Kerensa Trelawney

Last updated on 2026-01-14T07:37:34.858Z

Making this Healthy Lunch Mediterranean Chickpea Wrap is always a delightful experience for me. The first time I combined all the ingredients together, I was amazed at how well the flavors melded. The chickpeas provide a hearty base, while the fresh herbs and veggies add an explosion of taste that transports me to a Mediterranean beach.

I’ve found that allowing the wrap to sit for a few minutes before eating helps the flavors to really shine. Wrapping them tightly in foil or parchment paper not only keeps everything together but also makes them portable for lunches on the go. Trust me, these wraps are perfect for a quick and satisfying meal!

Why You'll Love This Recipe
Loaded with protein and fiber from chickpeas to keep you full
Bursting with fresh Mediterranean flavors and vibrant colors
Quick and easy to prepare, making it perfect for weekday lunches

Ingredient Highlights

The main ingredient in this wrap, chickpeas, are not only high in protein but also loaded with fiber, making them an ideal choice for a filling lunch. When rinsed thoroughly, they lose excess sodium, enhancing their health benefits. If you're short on time, using canned chickpeas is a great option, but feel free to use cooked dried chickpeas for a slightly different texture. They provide a hearty bite that contrasts beautifully with the fresh veggies in the wrap.

Fresh veggies like cucumbers and bell peppers not only add vibrant colors but also crucial nutrients. Cucumbers contribute hydration due to their high water content, while bell peppers provide a punch of vitamin C. I recommend using organic vegetables if possible to maximize flavor and nutritional value. If you're looking for a crunchier alternative, swap in some shredded carrots or snap peas, which can add even more texture and nutrients to your meal.

Assembling Tips

When spreading hummus on the tortillas, ensure a generous layer, as it acts both as a flavor enhancer and a moisture barrier. This will help prevent your wrap from becoming soggy if you pack it for later. I usually opt for a thick layer that covers the entire surface; a couple of tablespoons should do the trick. If you prefer a spicier kick, consider adding a sprinkle of red pepper flakes or a drizzle of hot sauce on top of the chickpea mixture before rolling.

Rolling the wraps tightly is key to keeping them intact during transport or when biting into them. As you roll, pull the tortilla towards you gently but firmly, first tucking in the sides. This technique minimizes filling spillage and ensures that each bite is consistent. If you're making multiple wraps, I find it helpful to use parchment paper to separate them in a lunchbox to avoid sticking while on the go.

Ingredients

Gather these fresh ingredients to create your wrap:

For the Wrap

2 whole grain tortillas
1 can (15 oz) chickpeas, rinsed and drained
1/2 cucumber, diced
1/2 red bell pepper, diced
1/4 red onion, finely chopped
1 cup spinach or mixed greens
1/4 cup feta cheese, crumbled (optional)
2 tablespoons hummus
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Make sure all ingredients are fresh for the best flavor!

Instructions

Follow these simple steps to prepare your wrap:

Prep the Ingredients

In a large bowl, combine the rinsed chickpeas, diced cucumber, red bell pepper, red onion, and spinach. Drizzle with olive oil and lemon juice, then season with salt and pepper. Stir gently to mix everything together.

Assemble the Wraps

Spread hummus evenly over each tortilla. Place a generous portion of the chickpea mixture onto each tortilla, then sprinkle feta cheese on top if using. Roll the tortillas tightly, folding in the sides as you go.

Serve and Enjoy

Slice the wraps in half and serve immediately, or wrap them in foil for a meal on the go. Enjoy your nutritious Mediterranean feast!

These wraps are versatile; feel free to add your favorite toppings!

Pro Tips

Add more vegetables like shredded carrots or olives for extra flavor! You can also swap out feta for a dairy-free cheese alternative.

Make-Ahead and Storage

These Mediterranean chickpea wraps are perfect for meal prep! You can prepare the chickpea mixture and store it in an airtight container in the fridge for up to three days. Just make sure to assemble the wraps on the day you plan to eat them to keep the tortillas from getting soggy. I often prepare a double batch of the mixture for convenient lunches throughout the week.

If you're looking to keep the wraps fresh longer, consider storing the fillings separately from the tortillas. This way, you can quickly assemble your wrap just before serving, maintaining the tortilla's integrity and texture. If you have leftovers, you can enjoy them cold, or quickly heat them in a skillet over medium heat for a few minutes to enjoy a warm, toasty wrap.

Variations and Substitutions

Feel free to experiment with different greens in this wrap; kale or arugula can offer unique flavors and additional nutrients. If you're not into feta cheese, a sprinkle of nutritional yeast could provide a cheesy flavor while keeping it dairy-free. You can also try adding avocados for creaminess and a dose of healthy fats, which pairs well with the zesty lemon juice in the dressing.

For a gluten-free option, simply swap out whole grain tortillas for gluten-free wraps or large lettuce leaves for a lower-carb choice. If time is short, consider using store-bought tzatziki or a tahini-based spread instead of hummus for a quick flavor boost. Each variation brings something new to the table while keeping the essence of this Mediterranean-inspired dish intact.

Questions About Recipes

→ Can I make these wraps ahead of time?

Absolutely! Prepare the filling and assemble the wraps a day in advance. Just store them in the fridge and enjoy them the next day for a quick meal.

→ What other ingredients can I add?

You can add ingredients like grilled chicken, avocado, or different types of cheese. Customize it to your liking!

→ Can I use any type of tortilla?

Yes, whole grain, spinach, or gluten-free tortillas all work well for this recipe!

→ Is this recipe vegan?

Yes, as long as you omit the feta cheese or use a vegan cheese alternative, the recipe remains vegan-friendly.