Chickpea Salad Wraps with Lemon Dressing: A Bright & Healthy Lunch Favorite

Hi and welcome! I’m Chef Debra, and I’m thrilled to share one of my all-time favorite quick lunches—chickpea salad wraps with lemon dressing. This recipe came to life during a busy week in my Beloit kitchen. My wife was craving something light but hearty, and my daughters had requested “something with crunch!”—a tall order from two picky little foodies.

That afternoon, I pulled together what we had in the fridge: a can of chickpeas, crisp veggies, some fresh parsley from our garden, and the last bit of feta in the drawer. I whisked up a simple lemon dressing, rolled it all in a wrap, and bam—everyone at the table asked for seconds. It was one of those rare meals where leftovers disappeared before bedtime.

Since then, these chickpea wraps have become a go-to in our house. Whether we’re on a road trip or packing school lunches, this dish is versatile, nutritious, and insanely easy to love. Plus, it uses ingredients you likely already have.

With the rise of healthy wraps and plant-based meals, it’s no wonder this dish has become a favorite among readers who also enjoy recipes like these delicious lentil wraps or Greek chickpea salad. Chickpeas are incredibly satisfying, and when paired with fresh vegetables and a zesty lemon kick, they shine.

So, if you’re looking for a wrap that’s protein-packed, fresh, and easy enough to whip up during a lunch break—stick with me. This one hits all the right notes.

What Makes Chickpea Salad Wraps So Special?

There’s something incredibly satisfying about chickpeas. They have that perfect balance of hearty and creamy texture that makes them ideal for wraps. When lightly mashed and mixed with crisp cucumbers, red peppers, and a pop of parsley, they create a filling that’s full of contrast—crunchy yet soft, zesty yet mild.

Then comes the lemon dressing. This simple three-ingredient wonder transforms the wrap from good to unforgettable. The brightness from the lemon, the warmth of garlic powder, and the smooth olive oil bring balance and a Mediterranean flair.

Wrap it all in a whole wheat tortilla—or better yet, crunchy lettuce leaves—and you’ve got a meal that feels gourmet but takes only 10 minutes to make.

Bonus? These wraps are perfect for batch prepping. Make a bowl of the chickpea mixture ahead of time and roll one up whenever hunger strikes.

Try serving them with something equally fresh, like this tangy cucumber avocado salad or a slice of lemon rhubarb loaf for a sweet finish.

Ingredient Highlights: Fresh, Filling, and Flavorful

The beauty of chickpea salad wraps lies in their simplicity. You don’t need a long list of ingredients—just a few pantry staples and fresh produce. Here’s what goes into these wholesome wraps:

For the Chickpea Salad:

• 1 can (15 oz) chickpeas, drained and rinsed
• ¼ cup finely chopped red onion
• ½ cup diced cucumber
• ½ cup diced red bell pepper
• ¼ cup chopped fresh parsley
• 2 tbsp crumbled feta cheese (optional, but adds creamy tang)
• 4 large lettuce leaves or whole wheat wraps

For the Lemon Dressing:

• 2 tbsp olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• ½ tsp garlic powder
• Salt and black pepper, to taste

This combination gives you a balance of plant protein, fiber, and fresh, zippy flavor—all in one bite. Want to keep it vegan? Simply skip the feta. It’s just as delicious and still incredibly satisfying.

If you enjoy Mediterranean-inspired wraps, these Greek chicken salad rice bowls pair wonderfully as a hearty side option.

Step-by-Step: Assembling Your Chickpea Salad Wraps

1. Start by mashing your chickpeas.
Use a fork or potato masher to gently mash them in a large bowl. You’re not looking for hummus—just enough to give texture and help everything bind together. Leave some chickpeas whole for a nice bite.

2. Mix in the veggies.
Add your chopped red onion, cucumber, bell pepper, and parsley to the mashed chickpeas. The red bell pepper adds sweetness and crunch, while parsley brings freshness and color.

3. Whisk together the lemon dressing.
In a small bowl, combine olive oil, lemon juice, Dijon mustard, garlic powder, salt, and black pepper. Whisk until smooth. Pour this over your chickpea mixture and stir to coat everything evenly.

4. Add feta if using.
Crumble in the feta and mix gently. This adds creaminess and a little tang that complements the lemon dressing beautifully.

5. Assemble your wraps.
Lay out your whole wheat wraps or large lettuce leaves. Spoon a generous amount of the chickpea salad into the center. Roll them up tightly. If using wraps, fold the ends in burrito-style. For lettuce, simply roll like a taco.

6. Serve immediately or store for later.
These wraps can be enjoyed right away or wrapped tightly and refrigerated for up to 24 hours. They hold up great for lunchboxes or on-the-go meals.

Flavor Variations to Keep It Exciting

Once you’ve mastered the classic chickpea salad wrap with lemon dressing, the fun really begins—because this recipe is a blank canvas for bold flavors and personal twists. Here are some of my favorite ways to keep things interesting:

Add a spicy kick:
If you love a little heat, try mixing in a dash of cayenne pepper or a finely chopped jalapeño with the veggies. It adds contrast to the lemony dressing and gives the wrap a zesty edge.

Go Mediterranean:
Swap the parsley for fresh dill or mint, and toss in some chopped kalamata olives or sun-dried tomatoes. You’ll instantly get that briny, tangy flavor combo that works beautifully in wraps—similar to the vibe

Creamy avocado version:
For added richness (and a dose of healthy fats), mash in ½ of a ripe avocado along with the chickpeas. You can even replace the olive oil in the dressing with avocado if you prefer creamy over oily.

Try different greens:
If you’re using lettuce leaves instead of wraps, consider switching between butter lettuce, romaine, or even collard greens for a sturdier hold. Bonus: it keeps the dish low-carb and gluten-free.

Add crunch:
Mix in chopped nuts like slivered almonds or sunflower seeds for texture. Or try shredded carrots or cabbage for a slaw-style wrap.

This dish pairs perfectly with other light lunches or veggie-forward recipes. Think Greek chickpea salad or this ultra-refreshing avocado mango salad.

Make It Fit Your Diet: Gluten-Free, Vegan & More

Vegan?
You’re covered—just skip the feta cheese or swap in a vegan alternative like almond-based crumbles or tofu feta.

Gluten-free?
Use gluten-free tortillas, or opt for lettuce wraps instead. Collard greens also work beautifully as a wrap substitute and hold up even better if lightly steamed.

Kid-friendly version:
Dice the veggies extra small and use a mild dressing. Kids love it when the texture is scoopable and slightly creamy—think of it like a “chickpea mash.” You can even serve it deconstructed as a lunchbox-style snack with pita chips or crackers.

Meal prep magic:
Make a double batch of the chickpea salad and store in an airtight container for up to 3 days. Wraps are best assembled fresh to prevent sogginess, but the filling keeps great.

Looking for more high-protein vegetarian ideas? These chickpea jumbo pancakes are a creative way to switch things up for breakfast or lunch.

How Many Calories in a Chickpea Salad Wrap?

Each chickpea salad wrap—using a standard whole wheat tortilla and including feta—contains approximately 320 calories. That includes around 10 grams of protein, 34 grams of carbohydrates, 8 grams of fiber, and 15 grams of healthy fats from olive oil and optional feta.

Want to reduce the calorie count? Skip the feta and swap the wrap for a lettuce leaf. That drops the total to closer to 240 calories per wrap while keeping it light, fresh, and full of nutrients. It’s a great option for those focused on low-carb, gluten-free meals.

This wrap is also a fiber powerhouse thanks to chickpeas and fresh veggies, keeping you full longer without heavy ingredients. It’s perfect paired with something like or a zesty Soft Kinder Cookies Recipe if you’re feeding a crowd.

Your Top Chickpea Salad Questions Answered

What is a chickpea salad (Wiki-style)?
Chickpea salad is a Mediterranean-inspired dish made from chickpeas combined with chopped vegetables, herbs, and dressings. It’s often served cold and used in wraps, bowls, or as a side dish. It’s popular for being high in protein, fiber, and heart-healthy ingredients.

What dressing goes well with chickpea salad?
Lemon-based vinaigrettes are a classic match. A simple combo of olive oil, lemon juice, Dijon mustard, and garlic powder—like the one used in this recipe—is light, refreshing, and enhances the earthy flavor of chickpeas. Tahini or yogurt-based dressings also pair beautifully for a creamy variation.

How many calories in a chickpea salad wrap?
Roughly 300 to 320 calories per wrap when using a standard tortilla and feta cheese. If you skip the cheese or use lettuce wraps, the calories drop to around 240, making it a great low-calorie lunch or meal prep option.

Conclusion

This recipe are proof that healthy eating doesn’t have to be complicated—or bland. Whether you’re packing lunch, meal prepping for the week, or hosting a light dinner, this wrap is fresh, filling, and endlessly flexible.

Use the ingredients you love. Make it spicy. Make it creamy. Make it yours.

For more vegetarian and wrap-based goodness, you’ll love checking out these Greek chickpea salads or delicious lentil wraps to keep your kitchen full of flavor and balance.

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