Healthy Lunch Chickpea Avocado Wrap

Name: Healthy Lunch Chickpea Avocado Wrap
Prep time: 15 min
Total time: 15 min
Yield: 2 wraps
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 ripe avocado; 1 tablespoon lemon juice; 1 teaspoon garlic powder; 1 teaspoon cumin; Salt and pepper to taste; 2 whole grain wraps; 1 cup fresh spinach, chopped; 1/2 bell pepper, diced; Optional: sliced cucumber or tomato

Highlighted under: Balanced Recipes

I’ve always been a fan of quick, nutritious meals, and this Healthy Lunch Chickpea Avocado Wrap hits the mark beautifully. Combining creamy avocado, protein-packed chickpeas, and fresh veggies, it's a vibrant, refreshing dish I love to prepare. The flavors meld together perfectly, and it keeps well, making it an excellent option for meal prep. Whether I’m packing it for lunch or enjoying it as a snack, this wrap always satisfies my cravings while nourishing my body.

Created by

Gillian Sykes

Last updated on 2026-01-13T02:49:34.515Z

A few weekends ago, I decided to experiment with some leftover ingredients in my fridge, and that's how this Healthy Lunch Chickpea Avocado Wrap came to life. I tossed together mashed chickpeas, ripe avocado, and a medley of spices, and the result was a surprisingly delicious filling that I couldn’t stop eating. I loved how the nutritional yeast added a cheesy flavor without any dairy!

This recipe is so adaptable; you can throw in whatever veggies you have on hand. I particularly enjoy adding spinach and diced bell peppers for an extra crunch. The freshness of the ingredients keeps me coming back for more, making it a go-to recipe in my house.

Why You Will Love This Recipe
Nutritious and filling, perfect for a midday boost
Easy to customize with your favorite vegetables
Creamy texture from avocado complements the chickpeas

Perfecting the Chickpea Mixture

The foundation of this wrap lies in the chickpea and avocado mixture. When mashing these two ingredients together, aim for a balance between smooth and chunky textures. Use a fork or potato masher for this task, mashing until the chickpeas are partially broken down but still have some whole pieces remaining. This not only enhances the flavor but also adds a satisfying bite to each wrap.

Lemon juice plays a key role in brightening the dish, acting as a natural preservative while keeping the avocado from browning. Ensure you use fresh lemon juice for the best flavor. The addition of garlic powder and cumin introduces warmth and depth to the mixture. Adjust these spices according to your taste preferences; for a spicier kick, consider adding a pinch of cayenne pepper.

Wrapping Techniques for Success

To assemble the wrap efficiently, lay it flat on a clean surface, such as a cutting board. Start by placing a generous scoop of the chickpea mixture in the center, but make sure not to overfill; about 1/3 cup works well. Overfilling can lead to tearing or difficulty rolling the wrap tightly. Remember, presentation is part of the appeal, so a well-rolled wrap will look enticing upon serving.

When folding the wrap, secure the filling by folding in the sides before rolling it from the bottom up. This method traps the contents and prevents spillage. If you're struggling to keep it closed, consider using a toothpick or wrapping it in parchment paper until you’re ready to eat. For visual cues, the wrap should feel firm and compact when properly rolled.

Ingredients

Gather the following ingredients to make your chickpea avocado wraps:

Wrap Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 ripe avocado
1 tablespoon lemon juice
1 teaspoon garlic powder
1 teaspoon cumin
Salt and pepper to taste
2 whole grain wraps
1 cup fresh spinach, chopped
1/2 bell pepper, diced
Optional: sliced cucumber or tomato

Feel free to mix and match your favorite veggies in this wrap!

Instructions

Follow these simple steps to make your Healthy Lunch Chickpea Avocado Wrap:

Prepare the Chickpea Filling

In a bowl, mash the chickpeas and avocado together until they are well-combined but still chunky. Stir in the lemon juice, garlic powder, cumin, salt, and pepper.

Assemble the Wrap

Lay the wraps flat and place a portion of the chickpea mixture on each wrap. Add chopped spinach and diced bell pepper, or any additional veggies you prefer.

Wrap It Up

Fold in the sides of the wrap and roll it up tightly from the bottom. Cut in half and enjoy immediately, or store in the fridge for later.

Enjoy your tasty and nutritious wraps!

Pro Tips

For a spicy kick, add some chopped jalapeños or chili flakes to the chickpea mixture. This wrap also tastes great with a drizzle of tahini or your favorite dressing.

Ingredient Substitutions

Feel free to customize the wrap with other vegetables or legumes. For instance, black beans or lentils can serve as excellent substitutes for chickpeas, altering the flavor profile while maintaining protein content. You could also swap the spinach for arugula or kale, which adds a peppery note and hearty texture. If you're avoiding gluten, opt for corn tortillas instead of whole grain wraps for a gluten-free option.

If you're looking to enhance the nutritional value further, consider adding seeds like chia or hemp for an extra dose of omega-3 fatty acids. Additionally, you can introduce fresh herbs such as cilantro or parsley for a burst of freshness and flavor. Just a handful can elevate the wrap significantly.

Make-Ahead and Storage Tips

One of the best aspects of this wrap is its suitability for meal prep. You can make the chickpea filling in advance and store it in an airtight container in the refrigerator for up to three days. Just be mindful that the avocado may brown slightly; adding a bit more lemon juice can help slow this process. When ready to eat, assemble the wrap fresh for optimal texture.

If you're planning to freeze the wraps, I recommend preparing the chickpea filling separately and freezing it in portions. When you're ready to enjoy, simply thaw it in the refrigerator overnight or microwave it for a quick meal. Assemble your wrap once the filling is warmed through, ensuring that the overall temperature is pleasant when served.

Questions About Recipes

→ Can I make this wrap ahead of time?

Absolutely! These wraps can be made a day in advance. Just keep them in an airtight container in the fridge.

→ What can I substitute for chickpeas?

You can use black beans, white beans, or even lentils if you prefer.

→ Is this wrap vegan?

Yes, this recipe is 100% vegan and perfect for a plant-based diet.

→ How do I store leftover wraps?

Wrap tightly in plastic wrap or place in a container and refrigerate for up to 2 days.