Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 1 can of chickpeas, drained and rinsed; 4 whole grain wraps or tortillas; 1/2 cup hummus; 1 cup mixed greens; 1/2 cup cherry tomatoes, halved; 1/2 cucumber, sliced; 1/2 bell pepper, sliced; 1 carrot, grated; Juice of 1 lemon; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making these Healthy Lunch Chickpea Wraps because they are not only quick to prepare but also incredibly satisfying. The combination of flavors and textures in each bite makes this wrap a wholesome option for lunch or a light dinner. With fresh veggies, creamy hummus, and protein-packed chickpeas, it’s a meal you can feel good about. These wraps are perfect for meal prep as they store well in the fridge, making them ideal for enjoying throughout the week.

Created by

Lacey Montgomery

Last updated on 2026-01-13T04:52:06.923Z

When I first tried making these chickpea wraps, I was amazed at how simple yet flavorful they were. I found that using canned chickpeas, rinsed and mashed slightly, works beautifully to create a creamy texture that binds all the ingredients. Adding a splash of lemon juice really brightens the flavors and makes everything feel fresher.

I love experimenting with different veggies based on what I have on hand. Some of my favorites include crunchy bell peppers, shredded carrots, and crispy cucumbers. This not only enhances the taste but packs in even more nutrients.

        Why You'll Love This Recipe
        Packed with protein and fiber from chickpeas
Loaded with fresh veggies for a crunchy texture
Quick and easy to prepare, perfect for meal prep

      

Nutritional Benefits of Chickpeas

Chickpeas are a nutritional powerhouse, bringing ample protein and fiber to your wraps. Each can contains about 14 grams of protein and 12 grams of fiber, which are essential for digestive health and maintaining energy levels throughout the day. This high-fiber content also helps you feel fuller for longer, making these wraps an ideal choice for lunch or a light dinner.

Moreover, chickpeas are a versatile ingredient rich in vitamins and minerals, including iron, magnesium, and folate. When combined with fresh veggies, they not only provide essential nutrients but also contribute to a balanced diet. This recipe celebrates their role by allowing their earthy flavor to shine through, complemented by zesty lemon and creamy hummus.

Ingredient Variations for Personalization

While this recipe is fantastic as-is, feel free to customize it to suit your taste or dietary needs. For instance, swap out the whole grain wraps for gluten-free alternatives, or use lettuce leaves for a low-carb option. You can also introduce different proteins like grilled chicken or tofu if you're looking for added substance.

Don't hesitate to get creative with the veggies, too! Add ingredients like shredded red cabbage for a pop of color, or substitute avocado for a creamy texture. The adaptability of this recipe means you can easily adjust it based on what you have on hand, ensuring a fresh and exciting meal every time you prepare it.

Ingredients

Gather these ingredients to create a delicious Healthy Lunch Chickpea Wrap:

Chickpea Wrap Ingredients

1 can of chickpeas, drained and rinsed
4 whole grain wraps or tortillas
1/2 cup hummus
1 cup mixed greens
1/2 cup cherry tomatoes, halved
1/2 cucumber, sliced
1/2 bell pepper, sliced
1 carrot, grated
Juice of 1 lemon
Salt and pepper to taste

Feel free to customize these wraps with your favorite ingredients!

Instructions

Follow these simple steps to put together your Healthy Lunch Chickpea Wraps:

Prepare the Chickpeas

In a medium bowl, mash the chickpeas lightly with a fork. You want them to be somewhat chunky, so don’t over-mash. Stir in the lemon juice, salt, and pepper to taste.

Assemble the Wraps

Spread a generous layer of hummus onto each wrap. Add a handful of mixed greens, followed by the mashed chickpeas. Top with cherry tomatoes, cucumber, bell pepper, and grated carrot.

Wrap it Up

Fold in the sides of the wrap and roll from the bottom, keeping everything tightly packed. Slice in half and enjoy!

These delicious wraps can be served cold or wrapped in foil and taken on the go!

Pro Tips

You can add other ingredients like avocado or feta cheese for extra flavor. Using flavored hummus can also enhance the wrap.

Meal Prep and Storage Tips

These Healthy Lunch Chickpea Wraps are excellent for meal prepping. Once assembled, you can wrap each one tightly in parchment paper or plastic wrap, which helps maintain freshness. Store them in the fridge for up to three days. When ready to eat, simply unwrap and enjoy chilled or slightly warmed in a microwave for about 15-20 seconds to soften the wrap.

For those looking to make the ingredients ahead of time, prepare the chickpea mixture and sliced veggies separately, and assemble just before serving. This prevents the wraps from becoming soggy, keeping that satisfying crunch intact.

Serving Suggestions and Pairings

These wraps are delightful on their own, but you can elevate your meal by serving them with a side of roasted sweet potato wedges or a refreshing side salad. A drizzle of balsamic glaze or a sprinkle of feta can add a gourmet touch if desired. Additionally, pairing the wraps with a light yogurt-based dressing enhances flavor while keeping it healthy.

If you're catering for a larger group, consider offering a wrap bar where everyone can customize their own. Provide various sauces, like tahini or tzatziki, and an array of fresh vegetables, letting guests create their perfect wrap for a fun and interactive lunch.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the ingredients in advance and assemble the wraps the night before, storing them in the fridge.

→ What can I substitute for chickpeas?

You can use black beans or lentils instead if you prefer.

→ How do I store leftovers?

Wrap them tightly in plastic wrap or use an airtight container to keep them fresh in the fridge for up to 3 days.

→ Can I freeze these wraps?

It's best to freeze the components separately (like the chickpea mixture and veggies) and assemble fresh when you're ready to eat.