Easy Low-Calorie Veggies & Chickpeas Wraps
These wraps are packed with roasted or fresh veggies, protein-rich chickpeas, and a light lemon-yogurt dressing. They’re low in calories, full of fiber and protein, and perfect for a quick healthy lunch or dinner.
⏱ Time
Prep time: 10 minutes
Cook time: 15 minutes (if roasting veggies)
Total time: 25 minutes
Ingredients
For the wraps:
4 whole-wheat or low-carb tortillas/wraps
1 cup cooked chickpeas (or canned, drained & rinsed)
1 small cucumber, diced
1 medium carrot, shredded
1 cup lettuce or spinach
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
1/2 cup bell peppers, sliced (roasted or raw)
For the light dressing/spread:
1/2 cup plain Greek yogurt (or light hummus)
1 tbsp lemon juice
1 tsp olive oil
1/2 tsp garlic powder (or fresh minced garlic)
Salt & black pepper to taste
Instructions
1. Optional roasting:
If you want warm wraps, roast bell peppers, onion, and chickpeas with a little olive oil, salt, and pepper at 200°C (400°F) for 15 minutes.
2.Mix the ingredients:
in a small bowl, mix yogurt, lemon juice, olive oil, garlic, salt, and pepper.
3. Assemble wraps:
Lay tortilla flat.
Spread a thin layer of dressing or hummus.
Add lettuce/spinach, chickpeas, cucumber, carrot, tomatoes, peppers, and onion.
Drizzle extra dressing on top.
4. Wrap & serve:
Roll tightly, slice in half, and enjoy fresh.
Notes & Tips
For extra crunch: add shredded cabbage or roasted zucchini.
For more protein: sprinkle feta, or add grilled chicken/boiled eggs.
Meal prep tip: Keep wraps unrolled and assemble just before eating to avoid sogginess.
❓ frequently asked questions FAQ
Q: Can I make this vegan?
Yes — swap yogurt with hummus or a tahini-lemon sauce.
Q: How do I keep wraps low-calorie?
Use a high-fiber or low-carb tortilla and stick to a light dressing like Greek yogurt or lemon-tahini.
Nutritional information
Calories: 270 kcal
Protein: 11g
Carbs: 36g
Fat: 9g
Fiber: 8g