If you’re looking for a healthy, satisfying, and easy-to-make meal, these Vegan Chickpea Salad Wraps are just what you need. Packed with mashed chickpeas, fresh veggies, and a zesty dressing, these wraps are light yet filling, making them perfect for lunch, meal prep, or a quick dinner. They’re also versatile—you can add your favorite toppings and adjust the flavors to suit your taste.
Ready to wrap things up? Let’s get started!
Vegan Chickpea Salad Wraps
Ingredients
For the Chickpea Salad
- 1 15 oz can chickpeas, drained and rinsed
- 2 tbsp vegan mayonnaise or hummus for a lighter option
- 1 tsp Dijon mustard
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- Salt and freshly ground black pepper to taste
For the Wraps
- 4 large whole-wheat or gluten-free tortillas or wraps
- 1/2 cup shredded carrots
- 1/2 cup cucumber slices
- 1/2 cup chopped bell peppers any color
- 1/4 cup red onion thinly sliced
- 1/4 cup fresh parsley or cilantro chopped (optional)
- Mixed greens or spinach
Optional Toppings
- Avocado slices
- Sliced pickles
- Sun-dried tomatoes
- Vegan cheese shreds
Substitutions
- Gluten-Free: Use gluten-free wraps or collard greens as a wrap alternative.
- Low-Fat: Substitute vegan mayo with hummus or plain vegan yogurt.
Instructions
Mash the Chickpeas
- In a large bowl, add the drained chickpeas.
- Use a fork or potato masher to roughly mash the chickpeas, leaving some whole for texture.
Prepare the Chickpea Salad
- Stir in the vegan mayonnaise, Dijon mustard, lemon juice, olive oil, garlic powder, onion powder, salt, and pepper.
- Mix until everything is well combined and creamy.
- Taste and adjust seasoning if needed.
Assemble the Wraps
- Lay the tortillas or wraps flat. Spread a generous amount of the chickpea salad down the center of each wrap.
- Top the chickpea salad with shredded carrots, cucumber slices, bell peppers, red onion, and your favorite greens.
- You can add any optional toppings, like avocado or vegan cheese, at this stage.
Wrap It Up
- Fold in the sides of the wrap and roll it up tightly.
- Slice the wrap in half, and it’s ready to serve!
Serve
- Enjoy your Vegan Chickpea Salad Wraps immediately, or wrap them in parchment paper for an easy grab-and-go lunch.
Notes
Nutritional Information (Per Serving – 1 wrap):
- Calories: 350-400
- Carbohydrates: 45g
- Protein: 12g
- Fat: 15g
- Saturated Fat: 2g
- Sodium: 400mg
- Fiber: 10g
- Sugar: 4g
Notes/Advice:
- Additions/Subtractions:
- For extra creaminess, mash the chickpeas more thoroughly or add a bit more vegan mayo.
- If you prefer a lighter wrap, use large lettuce leaves or collard greens as a wrap alternative.
- Feel free to customize the veggies—use whatever you have on hand, like shredded cabbage, radishes, or tomatoes.
Variations:
- Spicy Chickpea Salad Wraps: Add 1/4 tsp of cayenne pepper or a dash of hot sauce to the chickpea salad for a spicy kick.
- Herbed Chickpea Salad: Stir in fresh herbs like dill, basil, or chives to the chickpea salad for extra flavor.
- Mediterranean Chickpea Wraps: Add olives, sun-dried tomatoes, and a sprinkle of vegan feta for a Mediterranean twist.
Suggestions:
- Serving Ideas: Pair these wraps with a side of sweet potato fries, a simple green salad, or a cup of tomato soup for a balanced meal. They’re also perfect for picnics or meal prep since they can be made ahead.
- Make It Ahead: Prepare the chickpea salad in advance and store it in the fridge for up to 3 days. Assemble the wraps fresh when ready to eat.
- Storage Tips: Store any leftover wraps in an airtight container in the fridge for up to 2 days. For best results, store the chickpea salad and veggies separately and assemble when ready to eat.
A Flavor-Packed, Plant-Based Power Meal
When it comes to quick, satisfying, and nourishing meals, vegan chickpea salad wraps check all the boxes. They’re creamy, crunchy, and bursting with flavor, offering a plant-based alternative to classic deli-style wraps. Whether you need a protein-packed lunch, a light dinner, or an easy meal prep option, these wraps deliver hearty texture and fresh ingredients without the need for dairy or meat.
Why Chickpeas Make the Perfect Filling
Chickpeas are the ultimate plant-based protein—they’re filling, rich in fiber, and provide a satisfying bite. When lightly mashed, they mimic the texture of tuna or chicken salad, making them an excellent vegan alternative to traditional wraps. Their mild, nutty flavor allows them to soak up bold seasonings, whether you’re going for a classic, Mediterranean, or spicy twist.
A Perfect Balance of Creaminess and Crunch
The magic of these wraps lies in the contrast of textures. The chickpea mixture stays creamy and well-seasoned, while fresh veggies add crispness in every bite. Think crunchy cucumbers, shredded carrots, bell peppers, and leafy greens, all tucked into a soft tortilla or lettuce wrap. Adding a dairy-free dressing or a scoop of hummus enhances the richness without compromising on plant-based goodness.
Ways to Customize Your Chickpea Salad Wraps
One of the best things about these wraps is their versatility. Depending on your flavor preferences, you can take them in multiple directions:
- Classic Deli-Style – Mash chickpeas with vegan mayo, Dijon mustard, celery, red onion, and dill for a traditional, creamy taste.
- Mediterranean Twist – Toss with lemon juice, olive oil, sun-dried tomatoes, olives, and parsley for a bright, zesty wrap.
- Spicy Buffalo – Mix with hot sauce, vegan ranch, and shredded carrots for a bold, tangy kick.
- Curry Chickpea Salad – Blend with curry powder, raisins, and cashews for a sweet-savory fusion.
Best Wrap Options for Different Lifestyles
Depending on your dietary needs, you can wrap your chickpea salad in:
- Whole Wheat or Spinach Tortillas – Great for a classic, hearty handheld wrap.
- Gluten-Free Wraps – A soft, flexible option for those avoiding gluten.
- Lettuce or Collard Greens – A low-carb, refreshing alternative for a lighter wrap.
- Pita Pockets – A mess-free way to enjoy this salad without spillage.
A Meal That’s Perfect Anytime, Anywhere
Vegan chickpea salad wraps are great for meal prep, as the flavors meld beautifully when stored in the fridge. Make a batch ahead of time, and you’ll have a quick, ready-to-go lunch or snack that stays fresh for days. They’re also perfect for picnics, packed lunches, or road trips, offering a no-fuss, plant-powered meal that travels well.
Wholesome, Filling, and Bursting with Flavor
With their creamy chickpea base, fresh vegetables, and endless customization options, these wraps prove that plant-based eating is anything but boring. Whether you keep them simple and classic or experiment with bold global flavors, one thing is certain—every bite is packed with nutrition, texture, and deliciousness.
Final Thoughts:
And there you have it—Vegan Chickpea Salad Wraps that are light, refreshing, and packed with protein! These wraps are easy to make, full of flavor, and perfect for meal prep or a quick, healthy lunch. Whether you’re making them for a grab-and-go meal or serving them for a casual lunch, these wraps are sure to satisfy. So grab your chickpeas, pile on those fresh veggies, and enjoy this nutritious and delicious wrap!
