Mediterranean Chickpea Salad Wraps.
Let’s be real—when hunger strikes, no one wants to wait 45 minutes for a meal to cook. These Mediterranean Chickpea Salad Wraps are the kind of lunch or dinner you can throw together in 10 minutes with pantry staples and fresh veggies. They’re high in protein, fiber-rich, customizable, and best of all—require zero cooking. If you’re searching for a healthy no-cook meal idea that tastes restaurant-quality but comes together faster than ordering takeout, this is it. Ingredients You’ll Need The beauty of this recipe is that you probably already have most of the ingredients on hand. 1 can (15 oz) chickpeas, rinsed & drained 2 tbsp Greek yogurt or hummus (for vegan option) ½ cucumber, diced 1 medium tomato, chopped ¼ red onion, finely diced 6–8 kalamata olives, sliced ¼ cup feta cheese, crumbled (optional) Fresh parsley or mint, chopped 2 tsp olive oil 1 tsp lemon juice Salt & pepper to taste 2 whole-wheat tortilla wraps (or flatbreads) Instructions 1. Prep the Chickpeas Lightly mash half of the chickpeas with a fork. Leave some whole for texture. 2. Mix the Salad In a bowl, combine chickpeas, cucumber, tomato, onion, olives, feta, herbs, olive oil, and lemon juice. Season with salt and pepper. 3. Spread the Base Spread Greek yogurt or hummus onto each wrap. 4. Fill & Roll Spoon the chickpea mixture into the center of each wrap. Roll tightly, slice in half, and enjoy! Storage & Make-Ahead Tips Store chickpea filling in the fridge up to 3 days in an airtight container.Keep wraps separate until ready to eat to avoid sogginess.Great for meal prep lunches—just prep the filling ahead of time. Variations & Substitutions Vegan: Use hummus instead of Greek yogurt and skip the feta. Low-Carb: Swap the tortilla for lettuce leaves. Gluten-Free: Use a certified gluten-free wrap. Spicy Kick: Add red pepper flakes or a drizzle of harissa. Why This Recipe Is Perfect for Busy Days Product Recommendation Want your veggies crisp and fresh every time? A stainless steel salad spinner is a kitchen essential. Not only does it wash and dry greens perfectly, but it also makes prepping wraps like this a breeze.👉 Check the Stainless Steel Salad Spinner on Amazon Disclosure: This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases at no extra cost to you. If you love this recipe, you’ll also enjoy: FAQs Q: Can I make these wraps the night before?Yes! Just keep the filling separate until ready to wrap so they don’t get soggy. Q: Can I use canned beans instead of chickpeas?Absolutely—white beans or black beans work great as substitutes. Q: How do I make this more filling?Add avocado slices, quinoa, or even shredded rotisserie chicken (if you’re not strictly vegetarian). Conclusion These Mediterranean Chickpea Salad Wraps are proof that eating healthy doesn’t mean sacrificing flavor—or spending hours in the kitchen. They’re quick, satisfying, and versatile, making them the perfect no-cook lunch or dinner idea for busy weekdays. Next time you’re staring at your fridge wondering what to make, grab some chickpeas, fresh veggies, and wraps—you’ll have a balanced, crave-worthy meal in minutes. { “@context”: “https://schema.org”, “@type”: “Recipe”, “name”: “Mediterranean Chickpea Salad Wraps”, “author”: { “@type”: “Person”, “name”: “30 Minute Bites” }, “datePublished”: “2025-08-28”, “description”: “These no-cook Mediterranean chickpea salad wraps are packed with flavor, protein, and crunch—ready in 10 minutes without turning on the stove.”, “prepTime”: “PT10M”, “cookTime”: “PT0M”, “totalTime”: “PT10M”, “recipeYield”: “2 wraps”, “recipeCategory”: “Lunch, Dinner”, “recipeCuisine”: “Mediterranean”, “keywords”: “no cook wraps, mediterranean chickpea wrap, quick vegetarian lunch”, “nutrition”: { “@type”: “NutritionInformation”, “calories”: “350 calories per serving” }, “recipeIngredient”: [ “1 can chickpeas (15 oz), rinsed and drained”, “2 tbsp Greek yogurt or hummus”, “1/2 cucumber, diced”, “1 medium tomato, chopped”, “1/4 red onion, finely diced”, “6-8 kalamata olives, sliced”, “1/4 cup feta cheese (optional)”, “Fresh parsley or mint, chopped”, “2 tsp olive oil”, “1 tsp lemon juice”, “Salt and pepper to taste”, “2 whole-wheat tortilla wraps” ], “recipeInstructions”: [ { “@type”: “HowToStep”, “text”: “Mash half the chickpeas lightly with a fork.” }, { “@type”: “HowToStep”, “text”: “Mix chickpeas with cucumber, tomato, onion, olives, feta, herbs, olive oil, lemon juice, salt, and pepper.” }, { “@type”: “HowToStep”, “text”: “Spread yogurt or hummus on each wrap.” }, { “@type”: “HowToStep”, “text”: “Spoon mixture into wraps, roll tightly, slice, and serve.” } ] }