Roasted Chickpeas & Avocado Wraps with Creamy Sauce Dressing
These Roasted Chickpeas & Avocado Wraps are a healthy, filling, and Mediterranean-friendly meal. Crispy seasoned chickpeas add protein and crunch, creamy avocado brings richness, and a smooth yogurt-based dressing ties everything together. Perfect for lunch, dinner, or meal prep, and completely non-spicy.
⏱️ Time Required
Prep time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
🧺 Ingredients
Roasted Chickpeas
1½ cups cooked chickpeas (canned or boiled, drained & dried)
1 tbsp olive oil
½ tsp garlic powder
½ tsp smoked paprika (or regular paprika)
¼ tsp cumin (optional)
Salt, to taste
creamy sauce dressing:
½ cup Greek yogurt (or plain yogurt)
1 tbsp olive oil
1 tbsp lemon juice
1 tsp honey or maple syrup
1 small garlic clove (grated or paste)
Salt & black pepper, to taste
Wrap Assembly
2–3 whole wheat tortillas or flatbreads
1 large ripe avocado, sliced
1 cup lettuce or spinach
½ cup cucumber slices
½ cup tomato slices (optional)
👩🍳 Instructions
1️⃣ Roast the Chickpeas
1. Preheat oven to 200°C (400°F).
2. Pat chickpeas completely dry using a towel.
3. Toss chickpeas with olive oil, garlic powder, paprika, cumin, and salt.
4. Spread on a baking tray in a single layer.
5. Roast for 18–22 minutes, shaking the tray halfway, until golden and crispy.
2️⃣ Prepare the Creamy Sauce
1. In a bowl, whisk yogurt, olive oil, lemon juice, honey, garlic, salt, and pepper.
2. Taste and adjust seasoning.
3. Refrigerate for 5 minutes for best flavor.
3️⃣ Assemble the Wraps
1. Warm tortillas lightly on a pan.
2. Spread creamy sauce over the wrap.
3. Add lettuce/spinach, avocado slices, roasted chickpeas, cucumber, and tomato.
4. Drizzle extra sauce if desired.
5. Roll tightly and slice in half.
💡 Tips & Variations
Extra protein: Add grilled halloumi or boiled eggs.
Vegan option: Use dairy-free yogurt or tahini instead of Greek yogurt.
Meal prep: Store chickpeas separately to keep them crispy.
Low-carb: Serve as a bowl instead of a wrap.
No oven? Roast chickpeas in a pan on medium heat until crispy.
🥗 Nutritional Information
Calories: 380–420 kcal
Protein: 14–16 g
Carbohydrates: 40–45 g
Fiber: 10–12 g
Healthy Fats: 18–20 g
Sugar: 4–6 g