Chickpea Salad Wraps
Makes 4 wraps | Prep: 10 min | No cooking needed
Ingredients
For the salad
For the wraps
1 can chickpeas, 15 oz, drained + rinsed
4 large tortillas or wraps
3 tbsp mayo or greek yogurt
Big handfuls lettuce or spinach
1 tbsp dijon or yellow mustard
Optional: sliced tomato, avocado
1 stalk celery, finely diced
Optional: pickles or red pepper
¼ small red onion, finely diced
1 tbsp lemon juice or pickle brine
½ tsp garlic powder
Salt + black pepper to taste
Optional: ¼ tsp smoked paprika or dill
How to make it
Smash the chickpeas: Add drained chickpeas to a bowl. Use a fork or potato masher to mash them up. Leave it a little chunky for texture, not full hummus-smooth.
Mix the dressing: Add mayo, mustard, lemon juice, garlic powder, salt, pepper, and paprika if using. Stir until creamy.
Add crunch: Fold in celery and red onion. Taste and adjust salt, pepper, or lemon. You want it punchy since the wrap will mellow it out.
Assemble: Lay tortilla flat. Add lettuce first to create a barrier so it doesn’t get soggy. Spoon ¼ of the chickpea mix down the center. Add tomato or avocado if you want.
Wrap it up: Fold in the sides, then roll from the bottom up tight like a burrito. Slice in half.
Make it your own
Vegan: Use vegan mayo or mashed avocado instead of mayo/yogurt.
Higher protein: Add 2 chopped hard boiled eggs or ¼ cup hemp seeds.
More flavor: 1 tsp curry powder + raisins = curried chickpea wrap. Or add chopped dill pickles + 1 tsp dill.
Low carb: Skip the tortilla and serve in lettuce cups or over greens.
Meal prep tip: The chickpea salad keeps 4 days in the fridge. Store it separate from tortillas and assemble morning-of so wraps don’t get soggy.
