These chickpea and avocado lunch wraps are a perfect blend of creamy avocado, hearty chickpeas, and crisp vegetables wrapped in a soft tortilla.
The spicy Greek yogurt sauce adds a delightful kick that pairs beautifully with the mellow flavors of chickpeas and avocado.
This recipe is quick to prepare, making it ideal for a nutritious and satisfying lunch you can enjoy at home or on the go.
Why You’ll Love This Recipe
- Combination of creamy avocado and chickpeas delivers both texture and protein, making the wraps filling and nutritious.
- Spicy Greek yogurt sauce adds flavor and moisture without being overpowering, balancing the mild fillings.
- Using fresh vegetables adds crunch and freshness, enhancing the eating experience.
- The recipe is simple and quick, suitable for busy weeknights or packed lunches.
Chickpea and Avocado Lunch Wraps with Spicy Greek Yogurt
These fresh and flavorful chickpea and avocado lunch wraps combine protein-rich chickpeas, creamy avocado, crunchy veggies, and a spicy Greek yogurt sauce for a satisfying midday meal.
- Prep time
- 15 minutes
- Cook time
- 0 minutes
- Servings
- 4
- Yield
- 4 wraps
Ingredients
- 1 (15-ounce/425g) can chickpeas, drained and rinsed
- 1 ripe avocado, peeled, pitted, and diced
- 1 small cucumber, finely diced
- 1 medium carrot, peeled and grated
- 1/4 cup (15g) fresh cilantro or parsley, chopped
- 1/2 cup (120g) plain Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 teaspoon sriracha or hot sauce (adjust to taste)
- 1/2 teaspoon ground cumin
- Salt and black pepper, to taste
- 4 large whole wheat or flour tortillas (8-inch/20cm)
Instructions
- Prepare the chickpea and avocado filling In a medium bowl, lightly mash the chickpeas with a fork until mostly broken down but still slightly chunky. Add diced avocado, cucumber, grated carrot, and chopped cilantro. Gently mix to combine.
- Make the spicy Greek yogurt sauce In a small bowl, whisk together Greek yogurt, lemon juice, sriracha, ground cumin, salt, and pepper until smooth. Adjust seasoning to taste.
- Assemble the wraps Lay a tortilla flat on a clean surface. Spoon 1/4 of the chickpea and avocado mixture onto the center. Drizzle 1 to 2 tablespoons of spicy Greek yogurt sauce over the filling. Fold in the sides and roll tightly to enclose the filling.
- Serve Serve the wraps immediately, or wrap in foil or parchment to take them on the go.
Helpful Tips
- Use ripe avocado for creamy texture and best flavor.
- Adjust the amount of sriracha based on your heat preference.
- For a gluten-free option, substitute tortillas with large lettuce leaves or gluten-free wraps.
- Keep leftovers refrigerated and consume within 24 hours for best freshness and safety.
Storage and Make-Ahead
Store any leftover filling and sauce separately in airtight containers in the refrigerator for up to 24 hours.
Assembled wraps are best eaten fresh but can be refrigerated wrapped tightly for up to 12 hours.
Do not leave wraps at room temperature for more than 2 hours to ensure food safety.
Frequently Asked Questions
Can I make these wraps vegan?
Yes, substitute the Greek yogurt with a dairy-free yogurt alternative and use vegan tortillas to make the wraps vegan-friendly.
How spicy is the yogurt sauce?
The sauce has a mild to medium heat depending on the amount of sriracha you add. You can reduce or omit the sriracha for a milder sauce.
Can I prepare these wraps ahead of time?
You can prepare the chickpea avocado filling and sauce a few hours ahead and keep refrigerated. Assemble the wraps just before eating to prevent the tortillas from getting soggy.
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