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–+ servings
quick healthy lunch bowl no cook meal ready in minutes
Emily Hart

Creamy Chickpea Salad Wrap

This creamy chickpea salad wrap is a quick, healthy, no-cook lunch perfect for busy workdays. Packed with plant-based protein, fresh vegetables, and a tangy yogurt-tahini dressing, it comes together in minutes and keeps you full all afternoon.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 wraps
Course: Lunch
Cuisine: All, Healthy, vegan
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 cup canned chickpeas, drained and rinsed
  • 2 tbsp Greek yogurt
  • 1 tbsp tahini
  • 1 tsp lemon juice
  • 1 tbsp chopped parsley
  • salt and pepper to taste
  • 1 whole wheat wrap
  • ½ cup sliced cucumbers and shredded carrots (optional tomato, onion, lettuce)

Equipment

  • Mixing bowl
  • fork for mashing chickpeas
  • spoon for mixing
  • Cutting board
  • knife

Method
 

  1. In a bowl, mash the chickpeas lightly with a fork until chunky, not smooth.
    mixing chickpea salad for healthy no cook lunch
  2. Add Greek yogurt, tahini, lemon juice, and parsley. Mix until creamy and well combined.
  3. Season with salt and pepper to taste and adjust flavors as needed.
  4. Lay the wrap flat and spread the chickpea mixture evenly across the center.
  5. Add cucumbers, carrots, and any additional vegetables for crunch.
  6. Fold the sides, roll tightly, and slice in half before serving.

Nutrition

Calories: 320kcalCarbohydrates: 38gProtein: 12gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gCholesterol: 10mgSodium: 420mgPotassium: 420mgFiber: 8gSugar: 4gVitamin A: 1200IUVitamin C: 12mgCalcium: 80mgIron: 3mg

Notes

Customize with additional veggies like tomatoes or onions for extra crunch. Swap Greek yogurt with mashed avocado or hummus for a dairy-free version. Best enjoyed fresh but can be stored wrapped in the fridge for up to 24 hours.

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