Healthy Lunch Chickpea Wraps

Name: Healthy Lunch Chickpea Wraps
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 4 whole wheat tortillas; 1 can chickpeas, drained and rinsed; 1 tablespoon olive oil; 1 teaspoon smoked paprika; Salt and pepper to taste; 1 cup spinach leaves; 1 medium cucumber, sliced; 1 medium carrot, grated; 1/2 bell pepper, sliced; 1/4 cup hummus

Highlighted under: Fresh Kitchen

I love creating quick and nutritious meals that keep me energized throughout the day, and these Healthy Lunch Chickpea Wraps have become a staple in my kitchen. Packed with protein and fiber, they’re not only satisfying but also incredibly easy to prepare. The combination of fresh veggies and creamy hummus makes every bite delightful. Whether I’m heading to work or enjoying a picnic, these wraps are my go-to lunch option that I can make in under 15 minutes!

Created by

Maribel Hawthorne

Last updated on 2026-01-13T07:13:37.108Z

When I first experimented with chickpea wraps, I was amazed by how versatile they could be. By mixing spices into the chickpeas and layering them with crunchy vegetables, I discovered a wholesome and filling meal that never gets boring. The hint of lemon juice adds a refreshing touch that elevates the flavor profile.

After a few tries, I found that preparing all the ingredients and assembling the wraps ahead of time allows me to enjoy a healthy lunch in less than 15 minutes. It's perfect for busy weekdays!

Why You'll Love These Wraps
Nutritious and filling, perfect for a midday boost
Easy to customize with your favorite veggies
Quick to prepare, making lunch a breeze

Understanding the Ingredients

The star ingredient of these wraps is chickpeas, which are packed with protein and fiber, making them an excellent choice for keeping you feeling full and satisfied. When mashing the chickpeas, aim for a combination of smoothness and texture—some larger pieces add a delightful bite. The olive oil not only enhances flavor but also helps bind the chickpeas together, ensuring they adhere nicely to the other ingredients in the wrap.

Whole wheat tortillas provide a great base for these wraps, adding a nutty flavor and additional fiber. If you're looking for a gluten-free option, consider using corn tortillas or large lettuce leaves as a substitute. Spinach adds fresh greens to the mix, but feel free to swap it out for kale, arugula, or any other leafy green you prefer—each brings its own unique flavor and nutrients.

Making Your Wraps Your Own

Customization is key with these chickpea wraps. You can easily change the vegetable fillings based on what's in season or your personal preferences. For instance, roasted sweet potatoes or avocado can add creaminess and depth. Experimenting with herbs like cilantro or parsley can also elevate the flavor profile. Just be cautious not to overload the wraps—aim for a balanced ratio of fillings to avoid them falling apart.

For those seeking a spicy kick, consider adding sliced jalapeños or a sprinkle of chili flakes to the chickpea mixture. If you want to introduce a different texture, crumbled feta cheese or sliced olives can provide both salty and creamy elements. The flavor combinations are endless, so don’t hesitate to get creative based on what you have available in your pantry.

Ingredients

Wraps

4 whole wheat tortillas
1 can chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon smoked paprika
Salt and pepper to taste

Fillings

1 cup spinach leaves
1 medium cucumber, sliced
1 medium carrot, grated
1/2 bell pepper, sliced
1/4 cup hummus

Instructions

Prepare the Chickpeas

In a bowl, mash the chickpeas slightly using a fork. Mix in olive oil, smoked paprika, salt, and pepper until well combined.

Assemble the Wraps

Spread hummus evenly over each whole wheat tortilla. Layer spinach, cucumber, grated carrot, bell pepper, and the chickpea mixture on top.

Roll and Serve

Carefully roll each tortilla tightly, slice in half, and enjoy immediately or wrap in foil for later.

Pro Tips

Feel free to replace chickpeas with black beans or add avocado for extra creaminess!

Storage Tips

These chickpea wraps are best enjoyed fresh, but you can store them for later if needed. Before storing, it’s a good idea to wrap each one tightly in foil or parchment paper to maintain their shape. They can be kept in the refrigerator for up to 2 days. If you're planning to make them ahead of time, leave out the hummus and fragile veggies to prevent sogginess.

For longer storage, consider freezing the wraps. Wrap each one in plastic wrap, then place them in a freezer-safe bag. They can be frozen for up to a month. When you're ready to eat, thaw them overnight in the fridge and enjoy them cold or heat them in a skillet over low heat until warmed through.

Serving Suggestions

These wraps can be served alongside a light salad or a yogurt dip for added freshness and flavor. A side of carrot sticks or sliced apples can complete the meal, providing a nice crunch and sweetness. If you're looking for a heartier option, pair the wraps with a warm soup, like a tomato basil or lentil soup, to create a comforting lunch.

For a fun twist, consider cutting the wraps into pinwheels for a visually appealing presentation, especially if you're preparing them for a gathering. This way, they can serve as a quick snack or an appetizer. You can also drizzle a homemade vinaigrette over the filled wraps before rolling them up, adding an exciting layer of flavor.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the fillings and wrap them in advance. Store them in the refrigerator for up to 2 days for the best flavor.

→ What can I serve with these wraps?

You can serve them with a side of fresh fruit, a salad, or a yogurt dip for additional flavor.

→ Are these wraps gluten-free?

To make them gluten-free, simply use gluten-free tortillas instead of whole wheat.

→ Can I add additional protein?

Absolutely! Grilled chicken or tofu are great options to increase the protein content.