What dressing goes well with chickpea salad?

Chickpea salad pairs beautifully with dressings that enhance its creamy texture and mild flavor. Popular choices include vegan mayo , tahini lemon dressing , Greek yogurt with garlic and herbs , and simple olive oil with mustard or vinegar . For a zesty kick, try mixing mustard with hot sauce and a squeeze of lemon. These options keep your chickpea wrap light yet flavorful, making it perfect for a refreshing vegan lunch or meal prep wrap.

Is it okay to eat chickpea salad every day?

Absolutely. Chickpeas are a fantastic source of plant-based protein , fiber , and essential nutrients like iron and folate. Eating chickpea salad daily can support digestion, heart health, and energy levels. To avoid flavor fatigue, mix it up with different spices, herbs, or sauces throughout the week. Think of it as a base—just like rice or pasta—and layer in variety with fresh vegetables and different seasonings.

How many calories are in a chickpea salad wrap?

A typical chickpea salad wrap contains about 450–500 calories , depending on the size of your tortilla and the amount of avocado or dressing used. It offers a great balance of carbs, healthy fats, and plant-based protein. To reduce calories, try using a low-carb tortilla, less avocado, or Greek yogurt instead of vegan mayo. For a more filling version, add roasted chickpeas or seeds for extra crunch and protein.

How to use chickpeas in a wrap?

Chickpeas can be used in wraps in several tasty ways. The most popular is mashed chickpeas mixed with seasonings , vegan mayo, and avocado for a creamy base. You can also roast them for crunch or leave them whole and toss them in a vinaigrette with raw veggies. No matter how you prepare them, chickpeas are incredibly versatile, making them a top choice for healthy wraps and easy plant-based lunches .

Chickpea Salad Wrap – The Best 5-Minute Plant-Based Lunch

Description

This Chickpea Salad Wrap is the perfect plant-based lunch—creamy, tangy, and packed with fiber and protein. It comes together in minutes and is great for meal prep or busy days when you need something healthy, filling, and delicious.

Ingredients

Scale

1 (15 oz) can chickpeas, drained, rinsed, and skins removed (optional)

1 ripe avocado

2 tbsp vegan mayo

2 tsp yellow mustard

¼ red onion, diced

1 small jalapeño, diced

Garlic salt, to taste

Black pepper, to taste

Hot sauce, to taste (optional)

1 cup fresh spinach

2 large tortillas (whole wheat or gluten-free)

Cook Mode Prevent your screen from going dark

Instructions

Mash the Base
In a mixing bowl, mash chickpeas and avocado with a fork until mostly creamy with some chunks remaining.
Add the Flavor
Stir in vegan mayo, mustard, diced onion, jalapeño, garlic salt, pepper, and a dash of hot sauce if using. Taste and adjust seasoning.
Assemble the Wraps
Lay tortillas flat and spread the chickpea salad down the center of each. Top with fresh spinach.
Wrap and Serve
Fold in the sides and roll tightly like a burrito. Slice in half and enjoy immediately, or wrap and refrigerate for later.

Notes

Store unassembled chickpea filling in an airtight container for up to 3 days.

Assemble wraps fresh each day for best texture.

Nutrition

Calories: 487
Fat: 22g
Fiber: 10g
Protein: 13g