Mediterranean Chickpea Wrap with Feta and Tzatziki

Looking for a tasty Mediterranean lunch idea that’s quick and satisfying? This Mediterranean chickpea wrap has it all – tender seasoned chickpeas, crisp veggies, creamy feta, and tangy tzatziki sauce, all wrapped up in a soft tortilla. It’s a perfect vegetarian lunch wrap that’s bursting with flavor and nutrition. Whether you need a healthy chickpea lunch on the go or an easy lunch wrap at home, this recipe delivers. With simple ingredients and minimal prep, you can whip up this wrap in no time – it’s a winning combination of convenience and wholesome goodness.

Nutritional Benefits of the Chickpea Wrap

Chickpeas are the star ingredient here, so let’s talk nutrition. These legumes are loaded with plant-based protein and fiber. In fact, a 1-cup (164g) serving of cooked chickpeas provides about 12.5g of fiber and 14.5g of protein healthline.com. This high fiber and protein content keeps you feeling full and energized – ideal for a healthy chickpea lunch. For folks cutting back on meat, chickpeas are an “excellent replacement” full of the nutrients you need healthline.com.

Feta cheese adds even more benefits. A modest 40g serving of feta (about 1/4 cup) delivers roughly 6g of protein and 144mg of calcium bbcgoodfood.com. Calcium is crucial for bone health, and feta is “rich in calcium… for strong bones” bbcgoodfood.com. Despite being creamy and rich, feta in moderation also provides vitamin B12, phosphorus, and probiotics, contributing to gut and bone health verywellfit.com. Greek yogurt in the tzatziki adds protein and beneficial live cultures, making this wrap a nourishing high-protein vegan wrap (with dairy) option.

• Fiber-rich & filling: Chickpeas’ fiber supports digestion and helps control blood sugar medicalnewstoday.com.
• Protein power: Combined, chickpeas and feta make this wrap surprisingly high in protein – a cup of chickpeas is ~14g protein healthline.com and feta adds more (≈6g per 40g) bbcgoodfood.com.
• Bone-building nutrients: The calcium from feta (and magnesium from chickpeas) supports bone and muscle health verywellfit.com.
• Heart-healthy fats: We’ll drizzle olive oil on the veggies or in the tzatziki, giving you those good fats that complement the meal.

For more on the benefits of chickpeas, check out our 10 Variations of Mediterranean Chickpea Salad You Must Try – each salad is a Mediterranean lunch idea packed with similar wholesome goodness.

Ingredients for the Mediterranean Chickpea Wrap

Gather these ingredients (serves 2). We’ve listed both metric and imperial units for convenience:

• Chickpeas: 1 can (≈400g/15oz), drained and rinsed
• Crumbled feta cheese: 60g (about 1/2 cup) – we use sheep’s or goat feta for authenticity
• Tzatziki sauce: (see below for ingredients)
• Tortillas or wraps: 2 large (whole wheat or regular, ~25–30cm/10–12in wide)
• Fresh veggies: 1 cup cucumber, sliced or diced; 1 cup cherry tomatoes, halved; 1/4 cup red onion, thinly sliced
• Greens: a handful of lettuce or baby spinach per wrap
• Herbs: fresh parsley or dill, chopped (about 2 tbsp)
• Olive oil: 2 tablespoons (for drizzling)
• Spices: 1 tsp ground cumin, ½ tsp smoked paprika, pinch of salt and pepper (for the chickpeas)
• Lemon: 1/2 lemon (juiced) to brighten the filling
• Optional: Kalamata olives (sliced), hot sauce or crushed red pepper (for spice)

Tzatziki Sauce: In a small bowl, mix 1 cup (240g) plain Greek yogurt, 1/2 cup (120g) grated cucumber (squeeze out excess water), 1 minced garlic clove, 1 tbsp lemon juice, and a pinch of salt. Stir in 1 tbsp chopped fresh dill. (For a vegan version, use coconut or almond yogurt instead, or try a hummus base.)

How to Make a Mediterranean Chickpea Wrap Step-by-Step

1. Prep the chickpeas: In a bowl, mash about half of the drained chickpeas with a fork or potato masher, leaving the rest whole. This gives some texture.
2. Season and cook (optional): Toss the mashed and whole chickpeas with cumin, paprika, a pinch of salt and pepper, and a drizzle of olive oil. For extra flavor, sauté them briefly in a pan until warm (2–3 min). This step is optional – you can also use them cold for an easy no-cook version. A hint of lemon juice adds brightness.
3. Assemble the wrap: Lay each tortilla flat. Spread 2–3 tablespoons of tzatziki down the center. Layer on a handful of greens, cucumber, tomatoes, and onion. Add a portion of the chickpeas, then sprinkle the crumbled feta and chopped herbs on top.
4. Roll it up: Fold the sides in, then tightly roll the wrap from the bottom. You can use parchment or foil to hold it together.
5. Toast (optional): For extra crunch, grill the wrap on a panini press or skillet for 1–2 minutes per side until golden.
6. Serve: Slice the wrap in half and enjoy immediately with extra tzatziki or lemon wedges on the side.

Each step is simple – this is truly one of the easy lunch wraps you can make in minutes. If you like this method of building wraps, you might also enjoy our 5 Easy Steps to Make a Chicken Avocado Wrap for Lunch for another quick lunch idea.

Cooking Tips

• Make it meal-prep friendly: You can prepare the chickpeas and chop veggies ahead of time. Pack the ingredients separately and assemble the wrap at lunch time to keep things fresh.
• Texture hack: Toasting or grilling the tortilla after rolling adds a satisfying crunch and helps seal the wrap.
• No wrap option: For a low-carb take, skip the tortilla and serve the chickpea-feta-tzatziki mix as a Mediterranean chickpea salad in a bowl.

Variations

Get creative! Here are a few ways to switch up the base recipe:

• Vegan Chickpea Wrap: Omit the feta and use a vegan tzatziki or hummus. Spread roasted red pepper hummus or avocado mash instead of feta for creaminess. Add extra veggies like grilled eggplant or pepper slices. This makes a high-protein vegan wrap that’s just as satisfying.
• Spicy Twist: Stir 1 tsp harissa or sriracha into the chickpeas or tzatziki for heat. You can also sprinkle in chili flakes or pickled jalapeños. A dollop of spicy mango chutney or harissa yogurt adds a fun kick.
• Beet Hummus Wrap: For color and sweetness, spread roasted beetroot hummus on the tortilla before adding the chickpeas. Beet hummus pairs nicely with feta and lemon, creating a vibrant pink wrap. It’s a creative twist that’s still full of the same healthy chickpea lunch vibes. (Try this instead of tzatziki once for variety.)
• Meal-Prep Variation: Double the chickpea mixture and chop extra veggies to make 4 wraps instead of 2. Wrap each tightly in foil and refrigerate. These keep well for 2–3 days – just toast or eat cold.

No matter the variation, you’re keeping the core “chickpea + fresh veggies + spread + wrap” framework. Experiment with herbs like mint or cilantro for freshness, or add extras like roasted peppers, olives, or even grilled tempeh for more protein.

Serving and Storage

• To serve: Cut each wrap in half on the diagonal. Garnish with extra parsley or a squeeze of lemon for a bright touch. These wraps go great with a side salad, veggie chips, or olives for a complete Mediterranean lunch.
• Leftover ideas: Leftover filling makes a great salad topping or pita pocket insert. You can also scoop it into lettuce leaves for a gluten-free wrap alternative.
• Storage: Store any extra chopped veggies and tzatziki in separate containers in the fridge. The assembled wrap is best eaten fresh, but you can wrap it tightly in foil and refrigerate for up to 2 days. If packed for lunch, keep any tomato or cucumber in a sealed container to avoid soggy tortillas, adding them right before eating.

This easy lunch wrap keeps well and reheats quickly. Enjoy leftovers on day two by giving it a quick toast in the oven or skillet.

Looking for a sweet finish to your meal or a snack before this hearty lunch? You might love our 10 Variations of Chocolate Chip Breakfast Cookies You Must Try. These wholesome cookies are perfect for breakfast or dessert, made with oats and fruit for fuel.

More Healthy Recipes to Pair with This Chickpea Wrap

Looking for more healthy and easy lunch ideas? Don’t miss our 5 Easy Steps to Make a Chicken Avocado Wrap for Lunch—a protein-packed wrap perfect for busy days. If you’re craving something on the lighter side, explore our 10 Variations of Mediterranean Chickpea Salad You Must Try for fresh and flavorful plant-based meals. And for a sweet finish, enjoy a batch of our 10 Variations of Chocolate Chip Breakfast Cookies You Must Try—great for breakfast or snacking!

Sources

Nutritional info adapted from health authorities: chickpeas provide ~14.5g protein and 12.5g fiber per cup healthline.com, and feta adds about 6g protein and 144mg calcium per 40g bbcgoodfood.com. Healthline and BBC Good Food highlight chickpeas as a high-protein, high-fiber legume healthline.com and note feta’s benefits for bone health bbcgoodfood.com, which align with our focus on wholesome ingredients.