Chickpea Avocado Salad Wrap

Name: Chickpea Avocado Salad Wrap
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 ripe avocado; 1 cup diced tomatoes; 1 cup shredded lettuce; 1/4 cup diced red onion; 2 tablespoons fresh lemon juice; Salt and pepper to taste; 4 large whole wheat tortillas

Highlighted under: Healthy Living Recipes

I love creating quick and nutritious meals, and the Chickpea Avocado Salad Wrap is one of my favorites! It’s vibrant, filling, and packed with flavors that combine perfectly. The blend of creamy avocado and hearty chickpeas makes this wrap not only satisfying but also a great source of plant-based protein. Whether I'm preparing lunch for a busy day or looking for a light dinner option, this wrap always hits the spot. Plus, it’s customizable with whatever veggies or toppings I have on hand!

Created by

Emily

Last updated on 2026-02-07T20:30:27.711Z

Preparing the Chickpea Avocado Salad Wrap has become a delightful ritual for me. I adore how quickly it comes together, making it perfect for those hectic days. The combination of mashed avocado and chickpeas isn't just delicious; it creates a creamy texture that's satisfying without being heavy. I often add lemon juice to brighten the flavors, which really elevates the dish.

One tip I've learned is to use fresh herbs, like cilantro or parsley, to enhance the overall taste. They bring a burst of freshness that complements the richness of the avocado beautifully. If I’m feeling adventurous, I sometimes even add a pinch of cumin for added depth!

Why You'll Love This Recipe
Creamy avocado perfectly balances the nutty chickpeas.
Loaded with fresh vegetables for a nutritious boost.
Versatile and customizable for any taste preference.

Ingredient Spotlight

The star ingredient of this Chickpea Avocado Salad Wrap is, of course, the chickpeas. These legumes are not only a great source of plant-based protein, but they also have a unique nutty flavor and creamy texture that pairs wonderfully with the ripe avocado. When mashing the avocado, ensure it’s just ripe enough—soft to the touch but not overly mushy, as this maintains a pleasant contrast in the salad.

Avocado is rich in healthy fats, particularly monounsaturated fats, which contribute to heart health while keeping you satiated. When choosing avocados, opt for ones that yield slightly to gentle pressure. They’ll add creaminess to your wrap that complements the crunchy veggies, enhancing both flavor and texture.

Perfecting the Wrap

When assembling your Chickpea Avocado Salad Wrap, layering the ingredients properly is key. Spread your chickpea avocado mixture evenly across the tortillas, leaving about an inch of space on the edges. This prevents the filling from spilling out when you roll it up. Don’t be afraid to get creative with additional toppings like cucumber slices or shredded carrots for extra crunch and nutrition.

For optimal results, warm the tortillas slightly before filling. This softens them, making the rolling process easier and preventing tearing. You can do this in a dry skillet over low heat for about 30 seconds on each side. A little warmth can enhance the flavor and texture, ensuring a delightful wrap experience.

Ingredients

For the Wrap

1 can (15 oz) chickpeas, drained and rinsed
1 ripe avocado
1 cup diced tomatoes
1 cup shredded lettuce
1/4 cup diced red onion
2 tablespoons fresh lemon juice
Salt and pepper to taste
4 large whole wheat tortillas

Instructions

Prepare the Chickpea Salad

In a mixing bowl, mash the ripe avocado with a fork until creamy. Add the drained chickpeas and gently mix until well combined but still slightly chunky. Stir in the diced tomatoes, red onion, lemon juice, salt, and pepper.

Assemble the Wraps

Lay the whole wheat tortillas flat. Evenly distribute the chickpea avocado salad across each tortilla, and top with shredded lettuce.

Roll and Serve

Carefully roll the wrap from one end to the other to encapsulate the filling. Cut in half if desired and serve immediately, or wrap in foil for a convenient on-the-go meal.

Pro Tips

For an extra crunch, consider adding sliced cucumber or bell peppers. You can also swap the whole wheat tortillas for any type you prefer, such as gluten-free or spinach tortillas.

Storage and Make-Ahead Tips

If you're looking to make this wrap ahead of time, it’s best to store the components separately. The chickpea salad can be refrigerated in an airtight container for up to three days, while the tortillas and lettuce should be kept in a cool, dry place. Assembling the wrap just before eating will help maintain the texture and freshness of the vegetables.

For a refreshing lunch or quick snack option, consider portioning out the chickpea salad into individual containers. You can easily grab one, a tortilla, and any additional toppings when you're ready to eat. This makes it simple to enjoy healthy meals on busy days without sacrificing flavor.

Variations and Add-ins

Feel free to experiment with different ingredients to make this wrap your own! Try adding cooked quinoa or bulgur wheat to increase the fiber content and create a more filling meal. For a spicy kick, a dash of your favorite hot sauce or chopped jalapeños can elevate the flavors beautifully.

If you’re seeking a vegan twist, replacing the chickpeas with black beans can create a different flavor profile with added depth. Pairing in roasted corn or diced bell peppers also adds bursts of sweetness and color, making your wrap as visually appealing as it is delicious.

Questions About Recipes

→ Can I make this wrap in advance?

Yes, you can prepare the chickpea salad a day ahead and store it in the refrigerator. Assemble the wraps right before serving to keep the tortillas fresh.

→ Is this recipe suitable for vegans?

Absolutely! This Chickpea Avocado Salad Wrap is entirely plant-based and vegan-friendly.

→ What can I substitute for chickpeas?

You can use black beans or kidney beans as alternatives; they will provide a different flavor but will still be delicious.

→ How can I add more protein to this wrap?

Consider adding cooked quinoa or a sprinkle of nutritional yeast to boost the protein content of your wrap!