Healthy Lunch Mediterranean Chickpea Wrap

Name: Healthy Lunch Mediterranean Chickpea Wrap
Prep time: 15 min
Total time: 15 min
Yield: 4 wraps
Ingredients: 4 whole wheat tortillas; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, thinly sliced; 1/2 cup feta cheese, crumbled; 1/4 cup hummus; 2 cups mixed greens; Juice of 1 lemon; Salt and pepper to taste

Highlighted under: Clean Healthy Meals Recipes

I love creating vibrant, nutritious lunches, and this Mediterranean Chickpea Wrap is a delightful go-to for me. Packed with protein and bursting with fresh flavors, these wraps are not only satisfying but also incredibly easy to whip up. I often prepare a batch on Sundays for a week full of quick, healthy meals. The crunch from the veggies coupled with the creamy hummus makes for a delightful bite. Plus, these wraps are versatile, so feel free to customize them with your favorite ingredients!

Created by

Amelia Roberts

Last updated on 2026-01-14T00:29:38.103Z

When I first experimented with the Mediterranean flavors in this wrap, I was amazed at how quickly it became a favorite. I used canned chickpeas for convenience, and they blended perfectly with fresh veggies and tangy feta. The beauty of this dish is in its simplicity; just chop, mix, and roll! The balance of protein and fiber means it keeps me energized throughout the day.

A trick I discovered while making this wrap is to let the ingredients sit for a bit before wrapping them up. It allows the flavors to meld beautifully, enhancing each bite. I like to serve it with a side of tzatziki for that extra zing. You’ll love how easy it is to prepare and how delicious it tastes!

        Why You'll Love This Recipe
        Nutritious and wholesome ingredients
Fresh and zesty flavors with every bite
Easy to prepare and perfect for meal prep

      

Choosing the Right Ingredients

When making your Mediterranean Chickpea Wrap, the quality of your ingredients can elevate the dish significantly. Opt for fresh, ripe cherry tomatoes and a crunchy cucumber to add a refreshing bite. I prefer buying organic produce when possible, as it often has richer flavors and textures. Additionally, using a high-quality feta cheese will enhance the overall taste profile of your wrap; look for a block of feta that you can crumble yourself for the best texture.

Chickpeas are the star of this wrap, providing not only protein but also fiber, which helps keep you full longer. If you're short on time, canned chickpeas are a fantastic option; just be sure to rinse them thoroughly to remove excess sodium. If you're looking for a lower-carb alternative, consider using shredded cabbage or zucchini noodles in place of tortillas, turning this wrap into a refreshing salad instead.

Preparation and Storage Tips

To make meal prep easier, you can prepare the filling a day in advance. Store it in an airtight container in the refrigerator, where it will stay fresh for 3-4 days. This allows the flavors to meld together, making your wraps even tastier. Just remember to add the greens and hummus just before wrapping to prevent sogginess. If you notice the chickpeas losing their firmness after a few days, a quick refresh in the microwave for 30 seconds can help.

If you're making multiple wraps for the week, consider wrapping them tightly in plastic wrap or foil, which helps retain moisture and freshness. When it’s time to eat, you can enjoy them cold, or pop them in a pan on medium heat for a few minutes on each side until golden brown. This will create deliciously crispy edges and a warm filling, enhancing the overall flavor and texture.

Ingredients

For the Wraps

4 whole wheat tortillas
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/2 cup feta cheese, crumbled
1/4 cup hummus
2 cups mixed greens
Juice of 1 lemon
Salt and pepper to taste

Instructions

Prepare the Filling

In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, lemon juice, salt, and pepper. Gently toss to mix.

Assemble the Wraps

Spread a layer of hummus on each tortilla. Place a generous amount of the chickpea mixture and a handful of mixed greens on top.

Wrap and Serve

Carefully roll each tortilla, tucking in the ends as you go. Cut in half and serve with additional hummus or tzatziki.

Pro Tips

Feel free to swap ingredients based on your preference. Avocado or roasted red peppers are great additions! Also, wrapping the tortillas in foil can help keep them tight while they chill in the fridge.

Flavor Variations

This Mediterranean Chickpea Wrap is highly customizable, which means you can play around with different flavors to suit your palate. For a spicy kick, consider adding diced jalapeños or drizzling sriracha over the top. Alternatively, switch out the feta for creamy goat cheese for a tangy twist, or vegan feta if you're looking for a plant-based option. You can also sprinkle in some fresh herbs like parsley or dill to really brighten the dish.

Don't hesitate to experiment with additional fillings as well! Roasted red peppers or olives make excellent additions, providing extra depth and flavor. If you're feeling adventurous, add a layer of roasted vegetables such as zucchini or eggplant for a hearty, earthy element.

Serving Suggestions

To serve these wraps in a fun and appealing way, you can cut them into pinwheels instead of halving them straight down the middle. This works beautifully for gatherings or lunch boxes, making them easier to eat and visually interesting. Pair your wraps with a side of fresh tzatziki sauce or a light vinaigrette for dipping to enhance the Mediterranean experience.

Another great idea is to serve them alongside a light Mediterranean salad with olives, cucumbers, and feta to complement the wrap’s flavors. This not only creates a balanced meal but also adds different textures to your plate, making it visually appealing and delicious.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes! These wraps can be prepared a day in advance. Just store them in the refrigerator wrapped tightly to keep them fresh.

→ What can I use instead of chickpeas?

You can use kidney beans, black beans, or any protein of your choice for a different flavor profile.

→ Are these wraps gluten-free?

You can easily make them gluten-free by using gluten-free tortillas.

→ How long do leftover wraps last in the fridge?

They should be good for about 2 days if stored properly in an airtight container.