These Mediterranean chickpea wraps are one of the easiest, most flavorful plant-based meals I’ve ever made. Packed with spicy chickpeas, garlicky tahini sauce, hummus, fresh salad, and leafy spinach, all wrapped in soft tortillas, this dish is a total flavor bomb that’s both nourishing and deeply satisfying. It’s my lazy version of falafel—less work, more reward—and an ideal recipe for anyone following the Mediterranean or anti-inflammatory diet.

Why You’ll Love This Recipe

I like to keep things easy, and these wraps fit perfectly into my busy routine. Here’s why I keep coming back to this recipe:

• It’s quick—ready in just 20 minutes

• Loaded with flavor from garlic, lemon, and herbs

• Plant-based, high in fiber, and naturally vegan

• Perfect for lunch, dinner, or as a healthy meal prep

• No complicated cooking techniques, just simple whole ingredients

Plus, when I say these wraps are satisfying, I mean it. Every bite has crunch, creaminess, spice, and freshness that hits all the right notes.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 1 cup chickpeas, canned, rinsed and drained

• 2 garlic cloves, minced

• 1/2 tsp dried mint

• 1 1/2 Tbsp tahini

• 1 Tbsp lemon juice

• 1 tsp crushed red pepper

• 1 Tbsp olive oil

• 1/2 cup spinach

• hummus (I used one without chili powder)

• 1x tomato cucumber salad (no avocado used)

• 4 small tortillas

Directions

Prepare the chickpeas
I heated 1 tablespoon of olive oil in a non-stick pan, then added the chickpeas along with one minced garlic clove, dried mint, and crushed red pepper. I stirred everything together for about 5 minutes until the chickpeas were well coated and warmed through.

Make the tahini sauce
In a small jar or bowl, I mixed tahini with lemon juice and a minced garlic clove. Then I added 1–2 tablespoons of water to loosen it up until I got a creamy, drizzle-worthy consistency.

Assemble the wraps
In the center of each tortilla, I added a handful of spinach, a few tablespoons of the chickpeas, some hummus, a spoonful of the fresh tomato-cucumber salad, and a drizzle of the tahini sauce. Then I wrapped it all up and devoured it.

Servings and timing

• Servings: 3–4 wraps

• Prep time: 15 minutes

• Cook time: 5 minutes

• Total time: 20 minutes

• Calories per wrap: ~485

These wraps are pretty filling thanks to the fiber and protein in the chickpeas and tahini.

Variations

• Low-carb option: Swap the tortilla for large lettuce leaves or collard greens.

• Add avocado: I didn’t use any, but a few slices would add creaminess.

• Spice level: Reduce the crushed red pepper if you want something milder.

• Different greens: Swap spinach for arugula, kale, or romaine for a different texture.

• Grain boost: Add a spoonful of cooked quinoa or bulgur for extra fiber and volume.

Storage/Reheating

For meal prep, I like to keep all the wrap components in separate airtight containers:

• Chickpeas, hummus, and tahini sauce last up to 4 days in the fridge

• Salad is best made fresh, but chopped cucumbers, tomatoes, and olives can be stored separately and mixed before serving

• Tortillas should be stored in a sealed bag or wrapped in foil to keep them soft

I never assemble the wraps ahead of time—they’ll get soggy. Instead, I just grab the fillings and wrap when I’m ready to eat.

FAQs

How can I make this gluten-free?

I use gluten-free tortillas or lettuce wraps if I want a gluten-free version. Everything else in the recipe is naturally gluten-free.

Can I use dried chickpeas instead of canned?

Absolutely. I soak and cook dried chickpeas in advance to keep the recipe fast during the week. About 1/2 cup of dried chickpeas will give me 1 cup cooked.

What’s the best hummus to use?

I usually use plain hummus without chili powder, but any store-bought or homemade version works. Roasted garlic or lemon hummus would be delicious here too.

Can I freeze any of the components?

The chickpeas and hummus freeze well for up to a month. I thaw them in the fridge overnight or gently reheat the chickpeas on the stove.

How do I keep the wraps from getting soggy?

I always keep the filling ingredients separate until I’m ready to eat. If I’m taking them to go, I pack everything individually and assemble the wrap right before eating.

Conclusion

These Mediterranean chickpea wraps are one of my go-to meals when I want something fast, healthy, and wildly flavorful. Whether I’m feeding myself or prepping lunch for the week, this recipe never lets me down. It’s easy to adapt, comes together quickly, and always leaves me full and satisfied. Give it a try and I bet it’ll become one of your new favorites too.