Mediterranean Chickpea Wraps with Tzatziki
These wraps are filled with spiced roasted chickpeas, crisp Mediterranean veggies, creamy feta, and refreshing homemade tzatziki, all bundled in a warm flatbread or pita. They’re quick, healthy, and bursting with flavor — perfect for lunch, a light dinner, or meal prep.
Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
For the roasted chickpeas:
1 can (15 oz / 400 g) chickpeas, drained & rinsed
1 tbsp extra virgin olive oil
1 tsp smoked paprika
½ tsp ground cumin
½ tsp garlic powder
½ tsp dried oregano
½ tsp sea salt
¼ tsp black pepper
For the tzatziki:
1 cup Greek yogurt
½ cucumber, grated and squeezed of excess water
1 clove garlic, finely grated
1 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tbsp fresh dill, chopped
Salt & pepper, to taste
For assembling wraps:
4 large pita breads or flatbreads
1 cup shredded lettuce or baby spinach
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
½ cup cucumber, sliced
½ cup crumbled feta cheese
Fresh parsley or mint, for garnish
Instructions
Roast chickpeas
Preheat oven to 400°F (200°C).
Pat chickpeas dry with a towel, spread on a baking sheet, and toss with olive oil and spices.
Roast for 18–20 minutes until golden and slightly crispy.
Make tzatziki
In a bowl, combine Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper.
Mix well and chill in the fridge until ready to use.
Warm pita/flatbread
Heat pita in a dry skillet or wrap in foil and warm in the oven for 2–3 minutes.
Assemble wraps
Spread a generous spoonful of tzatziki on each warm pita.
Layer lettuce, tomatoes, cucumbers, and red onion.
Add roasted chickpeas and sprinkle with feta.
Drizzle with extra tzatziki and garnish with parsley or mint.
Fold or roll into a wrap and serve immediately.
Notes & Tips
Crunch boost: Add sliced olives, roasted red peppers, or pickled onions.
Make ahead: Store roasted chickpeas and tzatziki separately; assemble wraps when serving.
Gluten-free option: Use gluten-free wraps or collard greens as a wrap.
Protein boost: Add grilled chicken or falafel if desired.
Frequently Asked Questions
Q: Can I make this vegan?
A: Yes! Swap tzatziki with a vegan version (using coconut or soy yogurt) and skip the feta.
Q: How do I keep wraps from getting soggy?
A: Add tzatziki just before serving, or spread a little hummus first to create a moisture barrier.
Q: Can I meal prep these wraps?
A: Yes, prepare all components and store separately. Assemble wraps fresh to keep them crisp.
Nutritional Information
Calories: 380
Protein: 14g
Fat: 15g
Carbs: 47g
Fiber: 9g
Sugars: 6g