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 bell pepper, diced; 1/4 red onion, finely chopped; 1/4 cup Kalamata olives, sliced; 1/4 cup feta cheese, crumbled (optional); 2 whole wheat wraps; 1/4 cup hummus; Juice of 1 lemon; 1 tablespoon olive oil; Salt and pepper to taste; Fresh parsley or dill for garnish

Highlighted under: Fresh Meals

I've been on a quest to find healthy yet satisfying lunch options, and this Mediterranean Chickpea Wrap has become one of my favorites. Packed with protein, fiber, and vibrant flavors, I love how it keeps me full without weighing me down. The crunchy veggies and creamy dressing complement the tender chickpeas perfectly. It's easy to whip up, making it an ideal choice for meal prep or a quick lunch at home or work. Trust me, once you try it, you’ll be adding it to your regular rotation.

Created by

Odette Fairbanks

Last updated on 2026-01-14T06:25:34.135Z

When I first made this Mediterranean Chickpea Wrap, I knew I needed a burst of flavor and nutrition to elevate my lunches. Mixing chickpeas with fresh veggies and tangy dressing created a lovely balance that I didn’t expect. Prepping these wraps over the weekend ensures I have healthy meals on busy weekdays that never feel boring.

To maximize the flavor, I suggest letting the chickpea mixture sit for a few minutes before assembling the wrap. It allows the ingredients to meld beautifully, which makes each bite a delightful explosion of Mediterranean goodness. Don’t skip the fresh herbs—they really make a difference!

Why You Will Love This Recipe
Bursting with Mediterranean flavors that transport you right to the coast
High-protein filling keeps you satisfied for hours
Quick and easy to prepare for busy days

Understanding Chickpeas

Chickpeas are the star ingredient in this wrap, providing a hearty base packed with protein and fiber. When mashed gently in the mixture, they not only add creaminess but also a satisfying texture that contrasts beautifully with the crisp veggies. Make sure to drain and rinse them thoroughly, as this helps eliminate the briny taste of the canning liquid, allowing the fresh flavors of the Mediterranean to shine through.

Chickpeas are versatile; if you have leftover cooked ones from a previous meal, feel free to substitute them into this recipe. Just ensure they’re heated slightly, as the cold will impact the wrap’s overall flavor. If you're short on time, canned chickpeas are a great shortcut, as they’re already prepped and only need a quick rinse before use.

Wrap Assembly Tips

When spreading the hummus, go for an even layer that covers the entire surface of the wrap. This not only enhances flavor but also helps to keep the vegetables and chickpea mixture in place. A spatula works wonders for this task, ensuring a smooth and even coating. Aim for around 1/8 to 1/4 cup of hummus per wrap, depending on your taste preference.

As you assemble the wrap, be mindful of the amount of filling you use. Overfilling can make rolling difficult, leading to potential spills during the eating process. Keep the edges clear and aim for a generous but manageable portion; about a cup of the chickpea mixture works well. This attention to detail results in a cleaner, more enjoyable lunch experience.

Serving and Storing Suggestions

This wrap is best enjoyed fresh, but it can be stored easily for meal prep. To keep it from getting soggy, wrap it tightly in parchment paper or foil if making ahead. It will stay fresh in the refrigerator for up to 3 days. When ready to eat, simply slice it in half for a quick grab-and-go meal that maintains its nutritious appeal.

For added variety, consider serving these wraps with a side of baked sweet potato fries or a light green salad. If your palate craves more zest, a dash of hot sauce or a sprinkle of red pepper flakes can elevate the Mediterranean flavors. Feel free to swap out veggies based on what's in season or what you have on hand, such as substituting spinach for the cucumber for an extra nutrient boost.

Ingredients for Healthy Lunch Mediterranean Chickpea Wrap

Wrap Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 medium cucumber, diced
1 bell pepper, diced
1/4 red onion, finely chopped
1/4 cup Kalamata olives, sliced
1/4 cup feta cheese, crumbled (optional)
2 whole wheat wraps
1/4 cup hummus
Juice of 1 lemon
1 tablespoon olive oil
Salt and pepper to taste
Fresh parsley or dill for garnish

With these ingredients, you're ready to make a refreshing Mediterranean wrap!

Instructions for Preparing the Wrap

Prepare the Chickpea Mixture

In a mixing bowl, combine the drained chickpeas, cucumber, bell pepper, red onion, Kalamata olives, and feta cheese if using. Drizzle with olive oil and lemon juice, then season with salt and pepper. Gently mash the chickpeas with a fork to combine the flavors while leaving some whole for texture.

Assemble the Wrap

Spread a generous layer of hummus onto each whole wheat wrap. Spoon the chickpea mixture evenly onto each wrap, leaving a little border to prevent spilling.

Roll and Serve

Carefully fold in the sides of the wrap, then roll it from the bottom up, tucking it tightly as you go. Slice in half and serve immediately, or wrap tightly for meal prep.

Enjoy your delicious Mediterranean experience!

Pro Tips

For extra flavor, consider adding a dash of smoked paprika or cayenne pepper to the chickpea mixture. You can also swap in different veggies based on your preference, such as shredded carrots or spinach.

Ingredient Substitutions

If you're looking to make this wrap dairy-free, simply omit the feta cheese or replace it with a dairy-free alternative. Nutritional yeast also offers a cheesy flavor without the milk, making it a fantastic option for those managing dairy sensitivities. Another interesting twist would be to incorporate avocado for creaminess while adding healthy fats to the dish.

For a gluten-free version, replace the whole wheat wraps with gluten-free tortilla wraps or lettuce leaves. Both alternatives will still provide a satisfying vessel for your flavorful chickpea mixture while accommodating gluten-free diets. Just be cautious when using lettuce as it can create a mess if overstuffed, so keep portions manageable.

Variations to Explore

This particular wrap is a blank canvas, so don’t hesitate to mix in other ingredients you enjoy. Feel free to add diced cherry tomatoes, shredded carrots, or even roasted red peppers for additional flavors and textures. Each variation can bring a new twist, allowing you to enjoy this recipe multiple times a week without feeling repetitive.

For a heartier version, consider adding protein-rich quinoa or farro to the filling. Just make sure it’s pre-cooked and cooled before mixing, as the warmth can alter the texture of the other ingredients. Adding grains can make this wrap more filling, perfect for days when you need extra sustenance.

Questions About Recipes

→ Can I make this wrap ahead of time?

Yes! These wraps can be made a day in advance. Just wrap them tightly in plastic wrap to keep them fresh.

→ What can I substitute for feta cheese?

If you want a dairy-free option, consider using avocado or a vegan feta substitute for creaminess.

→ How can I make this recipe gluten-free?

Simply use gluten-free wraps or lettuce leaves to hold the ingredients together.

→ What other vegetables can I add?

Feel free to get creative! You can add shredded carrots, spinach, or even roasted red peppers for a different flavor profile.