Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 1 can chickpeas, drained and rinsed; 4 whole grain tortillas; 1 cup hummus; 1 cucumber, diced; 1 red bell pepper, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, thinly sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; Salt and pepper to taste

Highlighted under: Natural Favorites

I love creating quick and healthy lunches, and this Mediterranean Chickpea Wrap is one of my favorite go-to recipes. It’s packed with flavor and nutrients, making it the perfect way to fuel my day. I especially enjoy the combination of fresh veggies, creamy hummus, and protein-packed chickpeas wrapped in a whole grain tortilla. In just a matter of minutes, I can whip up this delicious wrap that not only tastes fantastic but also keeps me satisfied for hours.

Created by

Celia Winterbourne

Last updated on 2026-01-14T01:57:34.487Z

When I first experimented with this Mediterranean Chickpea Wrap, I wanted to create something that was not only healthy but also bursting with flavor. I didn’t just want another bland veggie wrap; I craved a fusion of ingredients that would make every bite enjoyable. After some trial and error, I discovered that using fresh herbs and tangy feta cheese really elevates the overall taste.

One specific tip I learned is to choose a high-quality hummus—it acts as the perfect base, adding creaminess while also providing a depth of flavor. This wrap has become my go-to lunch option, and I hope it becomes yours too!

        Why You'll Love This Recipe
        Bright and zesty flavors from fresh ingredients
Packed with protein and fiber for lasting energy
Customizable with your favorite veggies and spreads

      

Nutritional Benefits of Chickpeas

Chickpeas are a nutritional powerhouse, providing an excellent source of plant-based protein and fiber. One serving can contain about 6 grams of protein and 9 grams of fiber, which helps keep you feeling full and satisfied. This makes them a fantastic choice for a hearty lunch option. Additionally, their low glycemic index helps maintain steady energy levels throughout the day, preventing the mid-afternoon slump that often follows a high-carb meal.

Moreover, chickpeas are rich in essential vitamins and minerals, including folate, iron, and magnesium. These nutrients contribute to a healthy heart and can aid in reducing the risk of chronic diseases. You can easily boost the nutritional value of this wrap by adding other legumes or seeds, like quinoa or sunflower seeds, for added crunch and health benefits.

Customizing Your Wrap

One of the best aspects of the Mediterranean Chickpea Wrap is its versatility. Feel free to experiment with different vegetables based on seasonal produce or personal preferences. For example, you can swap out the cucumber for sliced bell peppers or add in some shredded carrots for a sweet crunch. Similarly, change up the hummus flavor to suit your tastes—roasted red pepper or garlic hummus can add a new layer of flavor to the wrap.

If you're looking to accommodate dietary preferences or allergies, there are plenty of substitutions available. For a vegan option, ensure you use dairy-free feta or omit it altogether. You can also incorporate avocados for creaminess while still keeping it plant-based. If you want a gluten-free option, swap the whole grain tortillas for gluten-free wraps or lettuce leaves for a fresh twist.

Ingredients

Gather the following ingredients for a delicious Mediterranean Chickpea Wrap:

Wrap Ingredients

1 can chickpeas, drained and rinsed
4 whole grain tortillas
1 cup hummus
1 cucumber, diced
1 red bell pepper, diced
1 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
Salt and pepper to taste

With these simple ingredients, you're ready to create a delicious Mediterranean Chickpea Wrap!

Instructions

Follow these steps to prepare your wraps:

Prepare the Filling

In a mixing bowl, combine the chickpeas, cucumber, red bell pepper, cherry tomatoes, red onion, feta cheese, and parsley. Toss everything together gently and season with salt and pepper to taste.

Assemble the Wraps

Spread about 1/4 cup of hummus on each tortilla. Add a generous portion of the chickpea mixture on top of the hummus.

Roll it Up

Carefully roll each tortilla tightly, ensuring the filling is secured inside. Slice the wraps in half, if desired.

Your Mediterranean Chickpea Wraps are now ready to enjoy!

Pro Tips

Feel free to customize these wraps by adding your favorite ingredients, such as olives or avocado. They also make fantastic meal prep options—just store the filling and tortillas separately until you're ready to eat.

Storage and Make-Ahead Tips

These Mediterranean Chickpea Wraps can be made in advance, making them ideal for meal prep. Once assembled, you can wrap each tortilla tightly in plastic wrap and store them in the fridge for up to 3 days. However, for best results, I recommend adding any watery vegetables, such as tomatoes, just before eating to prevent the wrap from getting soggy.

If you prefer to prep the fillings without wrapping them, keep the chickpea mixture and the tortillas separately stored. This way, you can enjoy fresh wraps throughout the week without worrying about freshness. Just ensure you seal the mixture in an airtight container to maintain its freshness and flavor.

Serving Suggestions

This wrap can be served alongside a refreshing side salad or crispy baked sweet potato fries for a satisfying lunch or dinner. A simple lemon vinaigrette complements the vibrant flavors of the chickpeas and veggies, enhancing the overall meal. Alternatively, pair it with a light soup like a tomato basil bisque for a comforting combo.

For an added punch, drizzle some balsamic glaze over the assembled wraps just before serving. The sweet tangy flavor ties the ingredients together beautifully. You can also offer a selection of extra toppings, such as kalamata olives or sliced jalapeños, allowing your guests to customize their wraps further.

Questions About Recipes

→ Can I use canned chickpeas?

Yes, canned chickpeas are perfect for this recipe! Just make sure to rinse and drain them well.

→ How long do these wraps keep in the refrigerator?

These wraps are best eaten fresh, but you can store them in the fridge for up to 2 days. Just keep them wrapped tightly to avoid sogginess.

→ Can I make these wraps gluten-free?

Absolutely! Just use gluten-free tortillas instead of whole grain tortillas.

→ What can I serve with these wraps?

These wraps pair beautifully with a light salad or some veggie sticks for a complete meal.