Chickpea Avocado Salad Wrap

Name: Chickpea Avocado Salad Wrap
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Ingredients: 1 can chickpeas, drained and rinsed; 1 ripe avocado, mashed; 1/2 cup cherry tomatoes, halved; 1/4 cup red onion, finely chopped; 1/4 cup cucumber, diced; 2 tablespoons fresh cilantro, chopped; 1 tablespoon lemon juice; Salt and pepper to taste; 2 large whole wheat tortillas

Highlighted under: LeanLife Kitchen

I love making a quick and nourishing meal, and this Chickpea Avocado Salad Wrap ticks all the boxes! It’s vibrant, packed with protein, and bursting with flavor. The creamy avocado pairs beautifully with tender chickpeas and fresh veggies, creating a satisfying texture that really hits the spot. This wrap is not only easy to assemble but also customizable, so feel free to add your favorite ingredients. Perfect for lunch or a light dinner, this recipe has become a staple in my kitchen!

Created by

Marco

Last updated on 2026-02-07T22:17:28.130Z

When I first tried making a chickpea salad wrap, I was blown away by how quickly and easily it all came together. I experimented with different ingredients and settled on this delicious combination of creamy avocado, tangy lemon juice, and crunchy vegetables. The key is to mix the chickpeas thoroughly, as it helps to break them down and enhances the overall flavor.

Another tip I learned is to let the salad sit for a few minutes before wrapping it up. This allows the flavors to meld beautifully. Whether you’re meal prepping for the week or just want a quick lunch, these wraps never disappoint!

Why You'll Love This Recipe
Creamy avocado adds richness and heartiness
Quick to make and easily portable for lunches
Packed with protein and healthy fats for fuel

Chickpea Benefits

Chickpeas are not just a great source of plant-based protein; they also bring a variety of essential nutrients to this salad wrap. Rich in fiber, they help promote satiety, making this wrap a filling choice for lunch or dinner. Their subtle nutty flavor complements the creaminess of avocado beautifully, adding depth to each bite. For those watching their blood sugar levels, chickpeas have a low glycemic index, allowing you to enjoy this meal without spikes in your energy levels.

When using canned chickpeas, be sure to rinse them thoroughly. This not only helps to reduce sodium levels but also removes any metallic taste that can linger from the canning process. If you prefer to use dried chickpeas, soak them in water overnight and cook them until tender; this method allows for better flavor absorption. Just keep in mind that dried chickpeas will require several hours of cooking before they are ready to be mixed into your salad.

Avocado Techniques

Selecting the right avocado is crucial for this wrap’s creamy texture. Look for ripe avocados that yield slightly to gentle pressure but are not overly soft or brown inside. To mash the avocado perfectly, use a fork and mash it in the bowl with the chickpeas, leaving some chunks for texture. I find that the avocado adds a smoothness that binds the ingredients while enhancing the overall flavor profile without overwhelming it.

If you’re preparing the salad ahead of time, consider mixing the avocado with the lemon juice as soon as you mash it. This will help prevent the avocado from browning, keeping your salad looking fresh. When ready to assemble the wraps, you can simply fold the mixed ingredients into the tortillas for a nutritious meal on the go.

Wrap Assembly Tips

To achieve a tightly rolled wrap, it's important not to overfill the tortillas. Aim for about a half-cup of chickpea salad per wrap; it ensures that you're able to roll them easily without tearing. If your tortillas are springy, you might want to warm them slightly in a pan over low heat for about 10-20 seconds, which makes them more pliable and less likely to crack when rolling.

For added flavor, consider toasting your whole wheat tortillas briefly in the oven or on a skillet before assembling. This brings out a subtle nuttiness and creates a slightly crispy exterior that adds contrasting texture to the creamy filling. Don’t forget, if you find yourself with leftover salad, it stores well in the fridge for up to two days, making it great for meal prep!

Ingredients

Gather the following ingredients to make these refreshing wraps.

Chickpea Avocado Salad Ingredients

1 can chickpeas, drained and rinsed
1 ripe avocado, mashed
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup cucumber, diced
2 tablespoons fresh cilantro, chopped
1 tablespoon lemon juice
Salt and pepper to taste
2 large whole wheat tortillas

Feel free to modify the ingredients to suit your taste!

Instructions

Follow these simple steps to create your wraps.

Prepare the Salad

In a large bowl, combine the chickpeas, mashed avocado, cherry tomatoes, red onion, cucumber, cilantro, and lemon juice. Mix well, mashing some of the chickpeas to enhance the creaminess. Season with salt and pepper to taste.

Assemble the Wraps

Lay out the whole wheat tortillas on a clean surface. Spoon the chickpea salad mixture into the center of each tortilla. Fold the sides over the filling and then roll tightly from the bottom up to create a wrap.

Serve

Slice the wraps in half and serve immediately, or wrap them in foil or parchment paper for easy transport!

Enjoy your fresh and healthy wraps!

Pro Tips

You can add other ingredients such as bell peppers or spinach for added flavor and nutrition. These wraps also taste great topped with a drizzle of hot sauce or a dollop of yogurt.

Serving Suggestions

These Chickpea Avocado Salad Wraps are incredibly versatile when it comes to serving options. Consider pairing them with a side of fresh fruit or a light green salad to round out the meal. For an added crunch, serve with a side of baked tortilla chips or veggie sticks dipped in hummus. You can also include a tangy yogurt or tahini sauce as a dip, enhancing the overall experience with additional layers of flavor.

If you’re serving this for a gathering, cut the wraps into smaller pieces to create delightful bite-sized appetizers. These mini wraps are perfect for parties or potlucks and offer a healthy option to satisfy various tastes.

Storage and Meal Prep

For meal prepping, store the chickpea salad mixture in an airtight container without the tortillas, as wrapping too far in advance can make them mushy. The salad will stay fresh in the refrigerator up to two days and can be assembled right before eating. This preparation method not only saves time but also allows you to have healthy meals ready to go throughout the week.

If you're considering freezing the chickpea salad, it’s best to avoid freezing avocados. Instead, prepare the salad without the avocado, freeze it, and then mix in fresh avocados when you’re ready to enjoy the meal. This method maintains the creamy texture of the avocado while ensuring that your wrap still has that fresh taste when served.

Variations

Feel free to customize the ingredients based on your taste preferences. Swap in different types of beans like black beans or white beans for a variation on protein source. Adding shredded carrots or bell peppers can bring extra crunch and color to the salad. If you love spice, incorporate diced jalapeños or a sprinkle of chili powder to give it a kick.

For a Mediterranean twist, try adding feta cheese and Kalamata olives, which lend a brininess that contrasts nicely with the creamy avocado. Alternatively, for a southwestern flavor, cilantro-lime dressing can be drizzled into the mixture instead of lemon juice. This flexibility makes the salad wrap a fantastic dish that can be tailored to suit any palate!

Questions About Recipes

→ Can I make this salad ahead of time?

Yes! You can prepare the salad a day in advance and store it in the fridge. Just remember to add the avocado right before serving to prevent browning.

→ What can I use instead of tortillas?

You can substitute the tortillas with lettuce leaves for a low-carb option or even pita bread.

→ How long will leftovers last?

Leftover salad can be stored in the fridge for 2-3 days in an airtight container.

→ Can I add other proteins to the wrap?

Absolutely! Grilled chicken, feta cheese, or even chickpea patties can make it even heartier.