Crispy Chickpea Salad Wraps

Name: Crispy Chickpea Salad Wraps
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: Serves 4
Ingredients: 2 cans of chickpeas, drained and rinsed; 2 tablespoons olive oil; 1 teaspoon garlic powder; 1 teaspoon smoked paprika; Salt and pepper to taste; 1 cup diced cucumber; 1 cup diced bell pepper; 1/2 cup chopped red onion; 1/4 cup chopped fresh parsley; 1/4 cup plain Greek yogurt; 2 tablespoons tahini; 1 tablespoon lemon juice; 1 clove garlic, minced; Salt and pepper to taste; 4 large lettuce leaves or whole grain wraps; Sliced avocado (optional)

Highlighted under: Vitality Meal Guide

I absolutely love making these Crispy Chickpea Salad Wraps, especially during warm weather. The combination of crispy chickpeas, fresh vegetables, and a zesty dressing creates a delightful meal that’s both satisfying and nutritious. They’re incredibly easy to put together, making them a perfect lunch option or a light dinner when I’m short on time. The best part is that I can customize the ingredients based on what I have on hand, ensuring every wrap is packed with flavor and a burst of freshness.

Created by

Rafael

Last updated on 2026-02-07T21:54:28.441Z

When I first made these Crispy Chickpea Salad Wraps, I was amazed at how quickly they came together without compromising on flavor. I roasted the chickpeas until they were golden and crispy, which added an unexpected crunch that perfectly complements the creaminess of the dressing. One tip I discovered is to let the chickpeas cool completely before incorporating them into the salad to prevent wilting the greens.

Since then, I’ve experimented with different spices and veggies, and they always turn out delicious! The best part is that they are versatile enough to serve as a hearty lunch or a side dish when entertaining guests. Trust me, you’ll want to keep this recipe handy for any occasion!

Why You'll Love These Wraps
Crispy texture that contrasts wonderfully with fresh veggies
Packed with protein and fiber for a filling meal
Perfect for meal prep and on-the-go lunches

The Role of Chickpeas

Chickpeas are the star of this wrap, providing not only a crispy texture but also a wealth of nutrients. Packed with protein and fiber, they make the wraps satisfying and energizing. Roasting the chickpeas enhances their crunch, while the spices infuse them with flavor. When seasoning, feel free to adjust the spices according to your preferences; for a bit of heat, adding cayenne pepper can transform the profile.

For those looking to incorporate different legumes, canned white beans or lentils can be substituted. Just ensure to adjust the roasting time accordingly, as beans may not require as long to achieve the desired crispiness.

Crafting the Perfect Dressing

The dressing brings a creamy and zesty balance to the chickpea salad. Greek yogurt adds richness and tang, while tahini contributes a nutty depth. Make sure to whisk thoroughly until the mixture is smooth and creamy; a blender can help achieve a silky consistency if you're short on time. The acidity from the lemon juice brightens the flavors, making each bite refreshing.

If you're looking for a dairy-free alternative, substitute the Greek yogurt with a plant-based yogurt or blended silken tofu. Just adjust the salt to taste, as these alternatives may vary in flavor. Adding a touch of maple syrup can enhance the dressing if using unsweetened yogurt.

Storage and Meal Prep Tips

These Crispy Chickpea Salad Wraps are fantastic for meal prepping. You can roast a larger batch of chickpeas and store them in an airtight container for up to a week in the refrigerator. Just re-crisp them in the oven for a few minutes before using to regain that delightful crunch.

Assembling the wraps just before serving keeps the lettuce crisp. However, if you want to prepare the salad mix in advance, store it separately from the dressing and wraps. Allowing the salad to sit with the dressing can make the lettuce soggy, so mix them together just before enjoy your wrap.

Ingredients

Gather the following ingredients to whip up your Crispy Chickpea Salad Wraps:

For the Chickpea Salad:

2 cans of chickpeas, drained and rinsed
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon smoked paprika
Salt and pepper to taste
1 cup diced cucumber
1 cup diced bell pepper
1/2 cup chopped red onion
1/4 cup chopped fresh parsley

For the Dressing:

1/4 cup plain Greek yogurt
2 tablespoons tahini
1 tablespoon lemon juice
1 clove garlic, minced
Salt and pepper to taste

For Serving:

4 large lettuce leaves or whole grain wraps
Sliced avocado (optional)

Ensure all ingredients are prepped and measured for a smooth cooking experience!

Instructions

Follow these steps to create your delicious wraps:

Prepare the Chickpeas

Preheat your oven to 400°F (200°C). In a bowl, combine the drained chickpeas, olive oil, garlic powder, smoked paprika, salt, and pepper. Spread them evenly on a baking sheet and roast for 20 minutes, stirring halfway through until golden and crispy.

Make the Dressing

In a separate bowl, whisk together the Greek yogurt, tahini, lemon juice, minced garlic, salt, and pepper until smooth and creamy.

Combine the Salad

In a large bowl, combine the roasted chickpeas, cucumber, bell pepper, red onion, and parsley. Drizzle the dressing over the salad and toss well to combine.

Assemble the Wraps

Lay a large lettuce leaf or whole grain wrap flat. Spoon the chickpea salad mixture into the center, adding sliced avocado if desired. Roll it up tightly to secure the filling, then slice in half to serve.

Enjoy your crispy and fresh salad wraps!

Pro Tips

Feel free to add any of your favorite vegetables or toppings to the wraps. Grated carrots, shredded cabbage, or even some feta cheese can complement the flavors beautifully.

Serving Variations

For a Mediterranean twist, consider adding ingredients such as feta cheese, olives, or sun-dried tomatoes to your chickpea salad. These add an extra layer of flavor and a bit of tanginess that complements the chickpeas well. You can also use pita bread instead of lettuce for a different wrapping experience.

If you want to make these wraps heartier, include cooked quinoa or bulgur wheat in the chickpea mixture. This not only increases the nutritional value but also enhances the texture, making your wraps even more filling.

Troubleshooting Tips

If your chickpeas don't achieve the desired crispiness, make sure they are well-drained and patted dry before roasting. Any moisture can steam them instead of allowing them to become crunchy. Additionally, overcrowding the baking sheet can lead to uneven cooking. Spread them out in a single layer for optimal roasting.

In case the dressing is too thick, you can thin it out by adding a little water until it reaches your desired consistency. Taste as you adjust; sometimes a bit more lemon juice or a pinch of salt can bring everything together beautifully.

Questions About Recipes

→ Can I make the chickpeas ahead of time?

Absolutely! You can roast the chickpeas a day in advance and store them in an airtight container.

→ What other vegetables can I use?

You can use any crunch vegetables like carrots, radishes, or celery. Just make sure to dice them finely.

→ Is this recipe vegan?

You can make it vegan by omitting the Greek yogurt and using a plant-based yogurt instead or simply increase the tahini.

→ How long do the wraps last in the fridge?

The assembled wraps are best enjoyed fresh, but you can store the chickpea salad in the fridge for up to 3 days.