Avocado & Chickpea Salad Wraps: A Fresh, Flavor-Packed Meal You’ll Crave
Looking for a quick, wholesome, and delicious lunch idea that won’t take all morning to prepare? These Avocado & Chickpea Salad Wraps check all the boxes. They’re creamy, crunchy, tangy, and satisfying—all rolled up in a soft tortilla. Whether you’re packing lunch, fueling up post-workout, or hosting a casual get-together, these wraps are about to become your go-to.
Let’s dive into how you can whip these up in under 15 minutes—no fancy tools or hard-to-find ingredients needed.
Why You’ll Love These Wraps
- Quick and easy – Done in minutes, no cooking required
- Nutritious and filling – Packed with fiber, protein, and healthy fats
- Perfect for meal prep – Keeps well in the fridge for a few days
- Great for everyone – Ideal for vegetarians and anyone seeking a satisfying plant-based meal
Ingredients
Here’s what you’ll need to create these Fresh and Tasty Avocado & Chickpea Salad Wraps.
| Ingredients | Quantity | Notes |
|---|---|---|
| Chickpeas (canned) | 1 can (15 oz) | Drained and rinsed |
| Ripe avocado | 1 | Pitted and mashed |
| Red onion | ¼ cup | Finely chopped |
| Celery | ¼ cup | Finely chopped |
| Dill pickles (or cucumber) | ¼ cup | Finely chopped; cucumber for milder flavor |
| Fresh lemon juice | 1 tablespoon | Adds brightness |
| Dijon mustard | 1 tablespoon | Adds tang and depth |
| Plain yogurt (or plant-based version) | 1 tablespoon | For creaminess |
| Garlic powder | ½ teaspoon | Adjust to taste |
| Salt and pepper | To taste | Season as desired |
| Large tortilla or spinach wraps | 4 pieces | Choose your favorite variety |
| Mixed greens or romaine lettuce | 1 handful per wrap | Fresh and crunchy base |
| Sliced tomatoes or shredded carrots | Optional | For extra color and crunch |
Step-by-Step Instructions
No need to be a kitchen pro here. You’ve got this in three simple steps:
Step 1: Smash and mix
In a medium bowl, mash your chickpeas with a fork or potato masher until most are broken down but still a little chunky. Add in your mashed avocado, chopped veggies, lemon juice, mustard, yogurt, garlic powder, and season with salt and pepper. Mix until everything is well combined and creamy.
Step 2: Prep your wraps
Lay out your tortillas. Place a generous handful of greens in the center of each one. Spoon the chickpea salad over the greens. Top with extra veggies if you’re feeling it—tomatoes, shredded carrots, even thin cucumber slices work great.
Step 3: Roll it up
Fold in the sides, then roll tightly from the bottom up to create a wrap. Slice in half and serve right away or wrap in foil to take on the go.
Tips and Variations
Make it spicy: Add a dash of hot sauce or red pepper flakes to the salad mix.
Add crunch: Toss in sunflower seeds or crushed tortilla chips.
Switch it up: Use whole wheat pitas or lettuce leaves instead of tortillas.
Meal prep tip: Store the salad mixture in an airtight container in the fridge. It keeps well for 3 days.
FAQs
Can I make these Fresh and Tasty Avocado & Chickpea Salad Wraps ahead of time?
Yes! Prepare the salad and store in the fridge for up to 2 days. Assemble the wraps just before serving to keep the tortillas fresh.
Can I freeze this recipe?
Freezing the assembled wraps isn’t recommended due to texture changes, but you can freeze the chickpea salad (without avocado) for up to 1 month. Thaw and add fresh avocado when ready.
Can I substitute the ingredients?
Yes! Swap chickpeas, veggies, or wraps to suit your taste—see substitutions above for ideas.
Can I serve this without the wrap?
Absolutely! Serve the salad on its own, over greens, or as a dip with crackers.
Is this recipe kid-friendly?
Yes! The creamy texture and mild flavors appeal to kids. Let them help assemble their wraps.
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What to Serve With Your Wraps
These wraps are filling on their own, but here are a few ideas to round out your plate:
- A side of sweet potato fries
- A fresh fruit salad
- A cup of tomato soup
- Iced mint tea or a homemade lemonade.
Nutrition at a Glance
Each wrap is packed with plant-powered goodness. You’re getting a solid dose of fiber, protein, and healthy fats—without anything overly processed or heavy. Great for energy, digestion, and keeping you full.
Storing & Packing Tips
Planning to meal prep? Wrap each tortilla tightly in parchment or foil and keep them in your fridge. They’ll stay fresh for up to 2 days assembled, or keep the salad mix separate and assemble just before eating for extra freshness.
I can’t wait for you to try this Fresh and Tasty Avocado & Chickpea Salad Wraps Recipe! It’s a 15-minute healthy win that’s both nutritious and delicious. Share your creation on Pinterest and tag @homemadevibes—I’d love to see your take! Leave a comment below with your feedback or any fun variations you tried.
Fresh and Tasty Avocado & Chickpea Salad Wraps Recipe
These wraps are fresh, creamy, and packed with flavor. Mashed chickpeas and ripe avocado come together with crunchy veggies and a touch of lemon to make the perfect light lunch or dinner. Great for meal prep and easy to customize!
Ingredients
- For the chickpea avocado salad:
- 1 (15 oz) can chickpeas, drained & rinsed
- 1 ripe avocado, mashed
- ¼ cup finely chopped red onion
- ¼ cup finely chopped celery
- ¼ cup finely chopped dill pickles (or cucumber)
- 1 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tbsp plain yogurt (or plant-based)
- ½ tsp garlic powder
- Salt & pepper to taste
- To assemble the wraps:
- 4 large tortilla or spinach wraps
- A handful of mixed greens or romaine lettuce
- Optional: sliced tomatoes or shredded carrots
Instructions
- Mash the chickpeas and avocado:
In a medium bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still slightly chunky. Add the mashed avocado and mix well. - Add the flavor:
Stir in the red onion, celery, pickles (or cucumber), lemon juice, Dijon mustard, yogurt, garlic powder, salt, and pepper. Mix until everything is well combined and creamy. - Taste and adjust:
Give it a taste and adjust the seasoning — more lemon juice for tang, more mustard for kick, or extra salt if needed. - Assemble your wraps:
Lay out the tortillas. Add a handful of greens to the center of each one. Spoon a generous amount of the chickpea avocado mixture on top. - Optional crunch:
Add sliced tomatoes or shredded carrots if you like extra texture and color. - Wrap it up:
Fold in the sides, then roll up tightly like a burrito. Slice in half if desired. - Serve and enjoy:
Enjoy immediately, or wrap them up for a grab-and-go lunch!
Notes
- Best served fresh, but filling can be stored in the fridge for up to 24 hours.
- Customize with your favorite herbs like parsley, cilantro, or even a pinch of chili flakes.
- Use whole wheat or gluten-free wraps if desired.
Nutrition Information:
Yield: 2Amount Per Serving: Calories: ~320Total Fat: ~15gCholesterol: ~2mgSodium: ~480mgCarbohydrates: ~35gFiber: ~8gSugar: ~4gProtein: ~9g
