Mediterranean Chickpea Salad Wraps
This wrap features a creamy, mashed chickpea salad mixed with fresh Mediterranean veggies, olives, feta, and herbs, all wrapped in whole wheat pita or crisp lettuce leaves for a light, satisfying, and portable meal.
⏱️ Time Required
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4 wraps
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
½ cup cucumber, diced
½ cup cherry tomatoes, diced
¼ cup Kalamata olives, chopped
¼ cup crumbled feta cheese
2 tbsp red onion, finely chopped
2 tbsp fresh parsley, chopped
1 tbsp fresh mint, chopped
3 tbsp Greek yogurt or vegan yogurt
1 tbsp lemon juice
1 tsp olive oil
½ tsp ground cumin
Salt and pepper, to taste
4 whole wheat pita breads or large lettuce leaves (for wraps)
Instructions
Step 1: Prepare Chickpea Salad
1. In a medium bowl, roughly mash chickpeas with a fork, leaving some texture.
2. Add cucumber, tomatoes, olives, feta, red onion, parsley, and mint.
3. Stir in Greek yogurt, lemon juice, olive oil, cumin, salt, and pepper. Mix well to combine.
Step 2: Assemble Wraps
1. Warm pita breads if desired.
2. Spoon generous amounts of chickpea salad onto each pita or lettuce leaf.
3. Fold or roll up wraps, securing with toothpicks if needed.
Step 3: Serve
1. Serve immediately with extra lemon wedges or a side of tzatziki.
Notes
Use vegan yogurt or omit for dairy-free version.
Add sliced avocado or roasted red peppers for extra creaminess and flavor.
Use gluten-free wraps or lettuce cups for gluten-free option.
Tips
Mash chickpeas lightly to keep texture and prevent the salad from becoming pasty.
Add a pinch of smoked paprika or chili flakes for a mild kick.
Perfect for meal prep—store chickpea salad and wraps separately.
❓ Questions & Answers
Q: Can I make this salad ahead of time?
A: Yes! Store in an airtight container in the fridge for up to 3 days.
Q: What can I substitute for feta?
A: Use vegan cheese, ricotta, or omit for a dairy-free option.
Q: Can I add protein?
A: This chickpea salad is already high in protein but you can add grilled chicken or tofu for more.
️ Nutritional Information
Calories ~320 kcal
Protein ~15 g
Fat ~10 g
Carbohydrates ~38 g
Fiber ~8 g
Sodium ~550 mg