These Mediterranean chickpea wraps are filled with tender lemon garlic chickpeas, crisp vegetables, reduced fat feta, and creamy tzatziki. Packed with legumes, vegetables, whole grains, and extra virgin olive oil, they are an easy Mediterranean Diet meal that takes just 20 minutes of active preparation, plus 30 minutes for marinating. You can cook the chickpeas on the stovetop or grill. For easy meal prep, marinate the chickpeas and prepare the vegetables the night before, then cook and assemble when you are ready to eat. ❤️
Jump to:
- Quick Look: Mediterranean Chickpea Wraps
- Why You'll Love These Chickpea Wraps
- Nutrition Scorecard: Why these Chickpea Wraps are a Mediterranean Diet Win
- Ingredients for Mediterranean Chickpea Wraps
- Ingredient Tip
- Equipment
- Instructions
- Anna's Top Tip
- Meal Prep Tips and Storage
- Easy Variations
- Chickpea Wraps FAQs
- Looking for more Vegetarian Mediterranean Diet Recipes?
- 📖 Recipe
Quick Look: Mediterranean Chickpea Wraps
✨ Why you'll love them: These easy chickpea wraps turn simple pantry ingredients into a filling vegetarian lunch or dinner.
👌 Difficulty: Easy
👩🍳 Anna's tested tip: Cook the chickpeas only until they are warm and lightly browned. They should remain plump and tender, not crispy like roasted chickpeas.
🥙 Taste and texture: Bright, lemony, and savory with tender chickpeas, crisp vegetables, reduced fat feta, creamy tzatziki, and soft whole grain pita.
⏱️ Prep, marinating, cook, and total time: 10 minutes prep, 30 minutes marinating, 10 minutes cooking, and 50 minutes total.
🍽️ Yield: 6 chickpea wraps.
🎒 Perfect for: Meal prep lunches, easy weeknight dinners, grilling season, and vegetarian meals the whole family can assemble themselves.
Want to remember this recipe later? Ask your favorite AI assistant to summarize it for you. 👇🥰
Why You'll Love These Chickpea Wraps
My sister often makes chicken gyros on naan for our family dinners, and my kids LOVE the flavor of the lemon garlic marinade. It is bright, savory, and seriously SO good! I decided to create a version that aligns with the Mediterranean pattern of eating so I could make it regularly. ❤️
The marinated chickpeas are tender, flavorful, and incredibly satisfying inside a whole grain pita or tortilla. Sometimes I make an extra batch just to snack on!
This recipe includes several shortcuts that make it perfect for a weeknight dinner. I use prepared tzatziki and look for an option with 1 gram of saturated fat or less per serving. Using packaged spring mix means less washing and chopping. Bonus: The chickpeas require no chopping at all! 👌
I also designed this recipe to make meal prep convenient. You can marinate the chickpeas and prepare the vegetables the night before. When you are ready to eat, simply cook the chickpeas, warm the pitas or tortillas, and let everyone assemble their own wrap.
I love that the leftovers can become a completely different meal the next day. Serve the chickpeas and vegetables over spring mix, add tzatziki and feta, and enjoy an easy Mediterranean chickpea salad! 🥗
If you love easy vegetarian meals, try my Kale Pasta Salad with Chickpeas or these Tofu Lettuce Wraps next.
This is a recipe I look forward to all day when I know it is on our dinner menu. 🥰
Enjoy!
Nutrition Scorecard: Why these Chickpea Wraps are a Mediterranean Diet Win
These wraps bring together so many of the foods at the heart of the Mediterranean Diet: legumes, vegetables, whole grains, and extra virgin olive oil. Win, win! ❤️
👉 Chickpeas: Chickpeas are one of my FAVORITE ways to add plant based protein and fiber to a meal! They also provide folate, iron, phosphorus, and other important nutrients. The soluble fiber found in legumes can help support healthier blood sugar and cholesterol levels, while the combination of protein and fiber helps make these wraps filling and satisfying.
👉 Vegetables: Veggies are at the heart of the Mediterranean Diet, and these wraps are loaded with them! The lettuce, tomatoes, cucumber, red onion, and fresh dill add fiber, vitamins, minerals, antioxidants, and plenty of fresh flavor. 🌈 Using several different colors is an easy and delicious way to eat the rainbow!
👉 Whole grains: Choosing a whole grain pita or whole wheat tortilla adds more fiber and nutrients than a refined-grain wrap. Whole grains support digestive and heart health and help make this meal even more satisfying. The American Heart Association recommends choosing whole grains as part of a heart healthy pattern of eating.
👉 Extra virgin olive oil: Extra virgin olive oil is a Mediterranean Diet staple! It provides mostly heart healthy monounsaturated fat along with beneficial plant compounds. Using extra virgin olive oil in place of butter or other sources of saturated fat is a simple way to support healthier cholesterol levels. Learn more about the benefits of extra virgin olive oil from Cleveland Clinic.
Ingredients for Mediterranean Chickpea Wraps
Ingredient Tip
Not all whole wheat pitas and tortillas are created equal! Look for whole wheat flour or another whole grain as the first ingredient, and avoid any with hydrogenated or partially hydrogenated oils. I also compare sodium and saturated fat because the amounts can vary significantly between brands. Warm the pita or tortilla before filling it so it folds easily without tearing.
Equipment
- Can opener
- Colander
- Large mixing bowl
- Small mixing bowl
- Whisk
- Measuring cups and spoons
- Cutting board
- Chef's knife
- Large skillet
- Wooden spoon or spatula
- Slotted spoon
- Grill and grill basket or heavy duty aluminum foil, if preparing using the grilling method.
Instructions
Make the Marinade
Whisk together the extra virgin olive oil, lemon juice, minced garlic, Italian seasoning, salt, and cracked black pepper.
Marinate the Chickpeas
Pour the marinade over the drained and rinsed chickpeas. Toss until the chickpeas are evenly coated. Cover and refrigerate for at least 30 minutes. For more developed flavor, marinate for 2 to 4 hours or overnight.
Prepare the Vegetables
While the chickpeas marinate, shred the lettuce and dice the tomatoes, cucumber, and red onion. Refrigerate the prepared vegetables until you are ready to assemble the wraps.
Cook the Chickpeas on the Stovetop
Heat a large skillet over medium heat. Add the chickpeas and marinade and cook for 8 to 10 minutes, stirring occasionally.
Remove the skillet from the heat when the chickpeas are warmed through and lightly browned in spots. They should remain plump and tender.
Assemble the Chickpea Wraps
Warm the whole grain pitas or whole wheat tortillas according to the package directions.
Divide the warm chickpeas among the six pitas or tortillas. Add the lettuce, tomatoes, cucumber, red onion, feta, and tzatziki. Garnish with fresh dill, fold, and enjoy!
Anna's Top Tip
These chickpeas are supposed to be tender like the chicken in a wrap, not crispy like a crouton. Cook them only until they are warmed through and lightly browned in spots. Cooking them too long will dry them out and change the texture of the filling.
Meal Prep Tips and Storage
These Mediterranean chickpea wraps are perfect for meal prep because almost everything can be prepared the night before!
- Marinate the chickpeas overnight in a covered container in the refrigerator.
- Wash and prepare the lettuce, tomatoes, cucumber, and red onion ahead of time.
- Store the chickpeas, vegetables, feta, tzatziki, and pita separately.
- When you are ready to eat, cook the chickpeas for 8 to 10 minutes on the stovetop or grill.
- Warm the pita and assemble the wraps immediately before serving.
- Store leftover cooked chickpeas in an airtight container in the refrigerator for up to 4 days.
- Gently reheat the chickpeas in a skillet or microwave before assembling another wrap.
- Do not refrigerate fully assembled wraps. The vegetables and tzatziki can make the pita or tortillas soggy.
Freezing the assembled wraps is not recommended because the fresh vegetables and tzatziki will change texture after thawing.
Easy Variations
Vegan: Skip the feta and use your favorite dairy-free tzatziki or replace the tzatziki with hummus or a lemon tahini sauce.
Gluten free: Serve the filling in certified gluten-free wraps or over a bed of lettuce. Check every packaged ingredient to confirm that it meets your needs.
Add more vegetables: Try adding sliced bell peppers, shredded red cabbage, or chopped fresh parsley.
Make it spicy: Add crushed red pepper flakes to the marinade or serve the wraps with your favorite hot sauce.
Chickpea salad: Skip the pita and serve the warm marinated chickpeas and vegetables over chopped romaine or spring mix. Top with tzatziki and fresh dill.
Chickpea Wraps FAQs
Sure, canned chickpeas are already cooked, so they are safe to eat after draining and rinsing. Cooking the marinated chickpeas warms them and allows them to soak up more of the lemon, garlic, and Italian seasoning. So you CAN eat them without cooking, but I don't recommend it.
Yes. You can marinate and cook the chickpeas ahead of time and store them in an airtight container in the refrigerator. Prep the vegetables separately, then assemble the wraps when you're ready to eat so the pitas or tortillas don't get soggy.
Yes! The marinated chickpeas and vegetables are naturally vegan. To make the wraps vegan, use a dairy-free tzatziki and or skip it and use hummus. You can either omit the feta or substitute your favorite plant-based feta. Be sure to check that your pita or tortillas are vegan as well.
Chickpeas provide plant-based protein as well as fiber. These wraps also include whole grains when made with whole grain pita or whole wheat tortillas, plus vegetables, extra virgin olive oil, and other foods commonly included in the Mediterranean pattern of eating.
Yes. Replace the two cans of chickpeas with 1 pound of boneless, skinless chicken breasts. Marinate the chicken in the lemon garlic marinade for at least 30 minutes or up to 8 hours. Grill for 5 to 7 minutes per side, or bake at 400°F for 20 to 25 minutes, until the thickest part reaches 165°F. Let the chicken rest for 5 minutes, then chop and assemble the wraps with the vegetables, tzatziki, feta, and dill.
Looking for more Vegetarian Mediterranean Diet Recipes?
📖 Recipe
Ingredients
Marinated Chickpeas
- 2 15-ounce cans chickpeas, drained and rinsed
- ⅓ cup extra virgin olive oil
- ¼ cup freshly squeezed lemon juice, approximately 1 lemon
- 1 tablespoon minced garlic
- 1 tablespoon Italian seasoning
- 1 teaspoon Kosher salt
- ½ teaspoon cracked pepper
For the Wraps
- 6 whole grain pitas or whole wheat tortillas
- 2 cups shredded romaine, butter lettuce, or spring mix
- 2 cups cherry or grape tomatoes, halved (diced whole tomatoes work too)
- 1 English cucumber, diced
- ½ medium red onion, chopped, about ½ cup
- 1 cup prepared tzatziki, preferably with 1 gram of saturated fat or less per serving
- 6 tbsps reduced fat feta cheese
- Fresh dill, for garnish (optional)
Instructions
Make the Marinade
- In a large mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, Italian seasoning, salt, and cracked black pepper.
Marinate the Chickpeas
- Add the drained and rinsed chickpeas to the marinade.
- Toss until evenly coated.
- Cover and refrigerate for at least 30 minutes. For more developed flavor, marinate for 2 to 4 hours or overnight.
Prepare the Vegetables
- While the chickpeas marinate, chop the lettuce.
- Halve the cherry tomatoes or dice the whole tomatoes.
- Dice the cucumber and red onion.
- Refrigerate the prepared vegetables until you are ready to assemble the wraps.
Cook the Chickpeas
- Heat a large skillet over medium heat.
- Add the chickpeas and marinade.
- Cook for 8 to 10 minutes, stirring occasionally, until warmed through and lightly browned in spots.
- Remove from the heat. The chickpeas should remain plump and tender rather than crispy.
Assemble the Chickpea Wraps
- Warm the whole grain pitas or whole wheat tortillas according to the package directions.
- Divide the warm chickpeas among the six pitas or tortillas.
- Top each with lettuce, tomatoes, cucumber, red onion, tzatziki, and 1 tablespoon of reduced-fat feta.
- Garnish with fresh dill, fold, and enjoy!
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