Chickpea Veggie Wrap Recipe

Jump to Recipe

If you’re looking for a quick, delicious, and nutritious meal, this chickpea veggie wrap is for you! The perfect balance of plant-based protein, fiber, and fresh vegetables is wrapped in a soft tortilla for the ultimate crunch. This wrap is ideal for a grab-and-go lunch, light dinner, or post-workout snack. 

Turn it into a buffalo chickpea veggie wrap with a drizzle of hot sauce for that extra kick. With this chickpea wrap, you’ll get plenty of nutrients and stay full all day. Chickpeas provide lasting fuel, while crisp veggies add a burst of freshness. Once you try it, you’ll want it over and over again! 

Health Benefits of the Chickpea Veggie Wrap

Why should you include chickpea veggie wraps in your regular meal plan? The benefits of this wrap go far beyond taste; it’s packed with energy-boosting nutrients.

• High in Plant-Based Protein: Chickpeas are a fantastic source of protein, making them the perfect meat alternative. If you’re a vegetarian, vegan, or just looking for a healthy change, this wrap will keep you going all day.
• Packed with Fiber: The chickpeas in this chickpea wrap are high in fiber, helping you feel full longer and supporting healthy digestion.
• Rich in Vitamins & Antioxidants: Veggies like tomatoes, spinach, and cucumbers contain vitamins A, C, and K, plus antioxidants that support a healthy immune system and beautiful skin.
• Supports Healthy Skin & Bones: The vitamins and minerals in the wrap (especially the potassium and folate) help promote healthy skin and strong bones.
• Healthy Fats from Avocado: Adding avocado gives you heart-healthy fats that provide steady energy throughout the day, making the wrap even more satisfying.

How to Make Chickpea Veggie Wrap

Are you ready to make this delicious chickpea veggie wrap? It’s super easy and quick to put together. Here’s the simple chickpea warp recipe to get you started.

Ingredients

• 1 can of chickpeas (drained and rinsed)
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper, to taste
• 1 large whole-wheat tortilla
• 1/2 cup fresh spinach
• 1/4 cup shredded carrots
• 1/4 cup cucumber, sliced
• 1/4 avocado, sliced (optional but highly recommended)
• 2 tablespoons hummus or tahini
• Optional: Hot sauce for a buffalo chickpea veggie wrap twist

Instructions

1. Prepare the chickpeas: Heat the olive oil in a medium-sized pan over medium heat. Add the drained chickpeas, cumin, paprika, salt, and pepper. Cook for 5-7 minutes, stirring occasionally, until lightly browned and crispy on the outside.
2. To assemble the wrap, Lay your whole-wheat tortilla flat on a clean surface. Spread a layer of hummus or tahini across the middle of the wrap.
3. Layer the veggies: Add fresh spinach, shredded carrots, cucumber slices, and avocado.
4. Add the chickpeas: Spoon the warm, seasoned chickpeas over the veggies.
5. Roll it up: Carefully fold in the sides of the tortilla, then roll it up tightly from the bottom.
6. Optional buffalo twist: If you’re feeling bold, drizzle some hot sauce over the chickpeas for a spicy and delicious buffalo chickpea veggie wrap.

This wrap is packed with plant-based protein, fresh veggies, and everything you need to fuel your body.

Variations of the Chickpea Veggie Wrap to Try

The best part about making a chickpea veggie wrap is that you can make so many delicious variations with it that you’ll never get bored! Here are a few ideas to keep your taste buds happy and excited.

• Buffalo Chickpea Veggie Wrap: If you’re craving a little heat, take your chickpea wrap to the next level with a tangy buffalo sauce. Just sauté the chickpeas with the sauce, and you’ll get that spicy kick that is perfect for those who love bold flavors.
• Mediterranean Chickpea Wrap: Add Mediterranean flavors to the wrap with olives, cucumbers, red onions, and tzatziki sauce. This version is refreshing, full of flavor, and still packed with all the healthy benefits you love.
• Breakfast Chickpea Wrap: Who says wraps are just for lunch or dinner? Add scrambled eggs or tofu scramble, cheese, and avocado for a protein-packed breakfast wrap that keeps you going all morning.
• Vegan Chickpea Wrap: Add hummus, roasted veggies, and leafy greens to your chickpea veggie wrap for a completely vegan version. It’s light but filling and perfect for those following a vegan lifestyle.
• Sweet and Spicy Chickpea Wrap: Try a sweet and spicy combo by adding honey or maple syrup and the hot sauce on your chickpeas. The balance of sweetness and heat will have your taste buds dancing!

Best Ways to Serve Chickpea Veggie Wrap

Now that you’ve mastered the chickpea veggie wrap, why not add the perfect sides and drinks? Here are a few tasty ideas that pair wonderfully with your wrap to make it a satisfying meal.

• Sweet Potato Fries: These crispy, slightly sweet fries are a perfect sidekick for your chickpea wrap. Whether baked or air-fried, they’re a great source of fiber and vitamins, making them a healthy yet indulgent meal.
• Fresh Fruit Salad: Seasonal fruits like berries, melon, or citrus add a burst of natural sweetness to balance the savory flavors of the wrap. It’s the ideal complement to keep things fresh and vibrant.
• Greek Yogurt Dip: Try this creamy, cooling dip made from Greek yogurt, lemon, garlic, and herbs. It’s the perfect balance to a buffalo chickpea veggie wrap or adds a creamy texture to the classic chickpea veggie wrap.
• Side Salad: A simple mixed green salad with a tangy vinaigrette pairs perfectly with the wrap. The light, crisp veggies, and zesty dressing help brighten the wrap’s hearty flavors without overpowering them.
• Iced Green Tea: Serve your chickpea veggie wrap with iced green tea to stay energized and hydrated. Green tea is packed with antioxidants; its light, natural flavors won’t distract from its freshness.

Read More: Honey Citrus Mint Tea Recipe

Conclusion

This recipe makes a delicious, nutritious meal with a chickpea veggie wrap or a buffalo chickpea veggie wrap. This plant-based breakfast is versatile, customizable, and packed with good stuff. Get creative, roll up your sleeves, and enjoy this simple yet satisfying wrap—perfect for any occasion!

Chickpea Veggie Wrap

A simple, delicious, and healthy wrap packed with protein-rich chickpeas, fresh veggies, and a choice of creamy sauces. Perfect for a quick lunch or meal prep!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Course Main Course

Cuisine American, Mediterranean, Vegetarian

Servings 2 Warps

Calories 350 kcal

Ingredients

  

• 1 can of chickpeas drained and rinsed
• 2 whole-wheat tortillas
• 1 cup mixed greens spinach, lettuce, or kale
• ½ cup cucumber thinly sliced
• ½ cup bell peppers thinly sliced
• ¼ cup red onion thinly sliced
• 2 tablespoons hummus or tahini
• Optional: 1 tablespoon buffalo sauce for a buffalo chickpea veggie wrap
• Salt and pepper to taste

Instructions

 

• In a skillet, sauté chickpeas with a drizzle of olive oil and season with salt, pepper, and any desired spices. For a buffalo version, add buffalo sauce during sautéing.
• Warm the tortillas in a pan or microwave for a few seconds.
• Spread hummus (or your preferred sauce) on each tortilla.
• Layer the mixed greens, cucumber, bell peppers, red onion, and sautéed chickpeas on top.
• Roll up the tortilla tightly and slice in half. Enjoy!

Notes

For a gluten-free option, swap out the whole-wheat tortillas for a gluten-free version or use lettuce wraps. To make this wrap even heartier, add some sliced avocado or a sprinkle of cheese. Feel free to adjust the spices and veggies to your preference.

Keyword buffalo chickpea veggie wrap, buffalo chickpea wraps, chickpea salad wrap​, chickpea tortilla wrap​, Chickpea veggie wrap, chickpea wrap, chickpea wrap recipe​, smashed chickpea wrap​