Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 4 large whole wheat tortillas or wraps; 1 can (15 oz) of chickpeas, drained and rinsed; 1/2 cup hummus; 1 cup diced cucumber; 1 cup shredded carrots; 1 cup lettuce or spinach; 1/4 cup diced red onion; Juice of 1 lemon; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Healthy & Light

I love quick and nutritious meals, and these Healthy Lunch Chickpea Wraps have become a favorite in my kitchen. They are not only packed with flavor, but they're also incredibly easy to make, requiring minimal preparation. The combination of crunchy vegetables and creamy hummus with protein-rich chickpeas makes for a fulfilling lunch. Whether you're at home or on the go, these wraps are versatile enough to cater to your taste. Plus, they are perfect for meal prep, ensuring a healthy option is always within reach!

Created by

Daisy Webb

Last updated on 2026-01-12T00:01:10.604Z

When I first tried my hand at these Healthy Lunch Chickpea Wraps, I was amazed at how brilliant they turned out! The simplistic approach of using canned chickpeas tossed with lemon juice, garlic, and your choice of spices creates a hearty filling that truly satisfies. I found that adding fresh crunchy vegetables really elevated the taste and texture of the wraps.

One tip I’d like to share is to let the chickpeas marinate for a bit before filling the wraps to enhance their flavor. The best part is that they can be customized according to what you have on hand, making them an everyday recipe that never gets old!

        Why You'll Love These Wraps
        Packed with protein and fiber to keep you full
A rainbow of fresh vegetables for added crunch
Versatile: customize with your favorite spreads or herbs

      

Enhancing the Chickpea Filling

The chickpea filling is the star of these wraps, providing both protein and a creamy texture that pairs beautifully with the crunchy vegetables. When mashing the chickpeas, aim for a chunky consistency; this adds a delightful texture and prevents the filling from becoming too mushy. If you want to spice things up, adding a pinch of cumin or paprika can introduce an interesting depth of flavor. Simply adjust the amounts according to your taste preference, keeping in mind that a little goes a long way.

For those looking to reduce calories or enhance the flavor, consider using lemon zest along with the juice. This not only brightens the chickpea mixture but also adds a fragrant aroma that elevates the wraps. When incorporating the seasonings, taste as you go; the balance of salt and lemon will make a significant difference in the overall flavor profile.

Customizing Your Wraps

While this recipe calls for certain vegetables, feel free to swap in your favorites! Bell peppers, avocados, or even roasted red peppers can add unique flavors and textures. If you prefer heat, a sprinkle of chili flakes or slices of jalapeño can bring a spicy kick. Just remember to adjust the amounts of hummus and chickpeas based on the volume of additional ingredients. This way, every bite remains as satisfying and well-balanced as intended.

If you're following a gluten-free diet, replacing whole wheat tortillas with gluten-free wraps ensures everyone can enjoy these delicious wraps. Many companies offer a variety of options made from rice flour or corn, which will work beautifully in this recipe without sacrificing texture. Additionally, tweaking the hummus to include different flavors like roasted garlic or sun-dried tomatoes can add a delightful twist to the wraps.

Ingredients

Gather everything you need to make these delicious chickpea wraps!

For the Wraps

4 large whole wheat tortillas or wraps
1 can (15 oz) of chickpeas, drained and rinsed
1/2 cup hummus
1 cup diced cucumber
1 cup shredded carrots
1 cup lettuce or spinach
1/4 cup diced red onion
Juice of 1 lemon
1 teaspoon garlic powder
Salt and pepper to taste

Feel free to mix and match vegetables according to your preference!

Instructions

Follow these simple steps to prepare your wraps!

Prepare the Chickpea Filling

In a mixing bowl, combine the drained chickpeas, lemon juice, garlic powder, salt, and pepper. Mash the chickpeas slightly with a fork, leaving some whole for texture.

Assemble the Wraps

Spread a generous layer of hummus on each tortilla. Evenly distribute the chickpea mixture in the center of each wrap, followed by the diced cucumber, shredded carrots, lettuce, and diced red onion.

Roll and Serve

Fold the sides of the tortilla over the filling, then roll tightly from the bottom up to enclose the filling. Cut in half and enjoy immediately, or wrap in foil for a quick lunch later!

These wraps can be enjoyed cold or warmed for a few minutes on a skillet.

Pro Tips

Experiment with different spices or add proteins like grilled chicken or tofu for extra flavor.

Meal Prep Tips

These chickpea wraps store exceptionally well, making them an excellent option for meal prep. I often prepare the chickpea filling and chop the vegetables in advance. Store the filling in an airtight container in the refrigerator for up to three days, and keep the veggies separate to maintain their crunch. When ready to enjoy, assemble the wraps quickly to avoid sogginess.

If you're making these wraps for a week’s worth of lunches, consider rolling them individually in parchment paper, securing with a string. This method not only keeps them fresh but also makes them portable and easy to grab on busy mornings.

Serving Suggestions

These wraps are delicious on their own, but serving them with a side of fresh fruit or a simple salad can elevate your lunch experience. A tangy vinaigrette drizzled over mixed greens pairs wonderfully, balancing the hearty wraps with a refreshing contrast. I personally love adding a handful of mixed nuts for an extra crunch and healthy fats.

For a quick snack or light supper, slice the wraps into pinwheels after assembling. Not only do they make for an attractive presentation, but they are also perfect for sharing at gatherings or potlucks. Just be sure to keep them chilled until serving to maintain freshness.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes! You can prepare the filling and store it in the fridge, then assemble the wraps when ready to eat.

→ What can I substitute for tortillas?

Lettuce leaves or gluten-free wraps are great alternatives for a low-carb option.

→ How long will the wraps last in the fridge?

If stored properly in an airtight container, they can last up to 3 days.

→ Can I freeze these wraps?

While it’s not recommended to freeze assembled wraps, you can freeze the chickpea filling and later assemble fresh wraps.