Mediterranean Chickpea Feta Wraps
These wraps are filled with protein-packed chickpeas, crisp veggies, tangy feta, and a zesty lemon-garlic dressing, all rolled into soft flatbread or pita. They’re healthy, satisfying, and bursting with Mediterranean flavors.
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Ingredients
For the Filling
1 can (400 g / 15 oz) chickpeas, drained & rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
½ cup Kalamata olives, sliced
½ cup feta cheese, crumbled
2 tbsp fresh parsley, chopped
For the Dressing
3 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, minced
½ tsp dried oregano
Salt & black pepper, to taste
For the Wraps
4 large pita breads or flour tortillas
1 cup mixed greens or romaine lettuce
Instructions
Prepare Chickpea Salad
In a bowl, combine chickpeas, cucumber, tomatoes, onion, olives, feta, and parsley.
Make the Dressing
In a small bowl, whisk olive oil, lemon juice, garlic, oregano, salt, and pepper.
Pour over the chickpea mixture and toss well.
Assemble Wraps
Warm pita or tortillas slightly for flexibility.
Place a handful of lettuce on each wrap.
Spoon chickpea-feta mixture over the greens.
Wrap & Serve
Fold tightly into wraps and serve immediately.
Notes & Tips
Creamier option: Add a dollop of hummus or tzatziki before filling.
Make ahead: Prepare the chickpea salad up to 2 days in advance, but assemble wraps just before eating.
Gluten-free: Use gluten-free wraps or lettuce leaves as a low-carb option.
Frequently Asked Questions
Q: Can I mash the chickpeas for a different texture?
A: Yes! Lightly mashing them makes the filling creamier and helps it stick together.
Q: What cheese can I use instead of feta?
A: Goat cheese or halloumi chunks work well for a Mediterranean feel.
Q: Are these good for meal prep?
A: Yes, but keep the salad and wraps separate until serving to avoid sogginess.
Nutritional Information
Calories: 330 kcal
Protein: 12 g
Carbs: 42 g
Fat: 14 g
Fiber: 9 g