Healthy Lunch Chickpea Avocado Wrap

Name: Healthy Lunch Chickpea Avocado Wrap
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 can chickpeas, drained and rinsed; 2 ripe avocados, peeled and pitted; 1/2 cup cherry tomatoes, halved; 1/4 cup red onion, finely chopped; 1 tablespoon fresh lemon juice; Salt and pepper to taste; 4 whole wheat wraps; Fresh spinach leaves, for garnish

Highlighted under: Natural Healthy Meals Inspiration

I love making this Healthy Lunch Chickpea Avocado Wrap because it’s simple yet incredibly flavorful. Packed with protein from the chickpeas and healthy fats from the avocado, it’s a perfectly filling lunch option. The mixture of fresh ingredients and spices creates a delightful taste that keeps me coming back for more. Whether I’m at home or on the go, this wrap is my go-to choice for a nutritious meal that’s not only easy to prepare but also refreshing and satisfying.

Created by

Bryony Wells

Last updated on 2026-01-13T04:51:34.951Z

When I first experimented with this wrap, I was looking for a healthy yet delicious option that didn't compromise on taste. The combination of creamy avocado and wholesome chickpeas was an instant hit! I realized that adding a squeeze of fresh lemon juice not only brightens the flavors but also prevents the avocado from browning too quickly.

I've also found that letting the chickpea mixture sit for a few minutes allows the flavors to meld beautifully. If you’re in a rush, you can mash the chickpeas in advance and assemble the wrap just before serving. It's a fantastic meal prep option that you can customize with your favorite veggies!

Why You'll Love This Recipe
Packed with protein and fiber to keep you satisfied
Creamy avocado adds a delightful richness
Quick and easy to prepare, perfect for busy days

Ingredient Insights

The chickpeas in this wrap are not only a fantastic source of plant-based protein, but they also bring a creamy texture that blends beautifully with the creamy avocado. This combination creates a filling base that's high in fiber, keeping hunger at bay for hours. If you're looking for an alternative, white beans or black beans can also work well, offering a different flavor while maintaining the protein content.

Avocado is a star ingredient here, contributing healthy fats that enhance the dish’s creaminess and flavor. When selecting avocados, look for ones that yield slightly when pressed; this indicates ripeness. If you find them too firm, you can speed up ripening by placing them in a brown paper bag for a day or two. Just be careful not to let them over-ripen, as they can turn mushy.

Assembling Your Wrap

When it comes to assembling your wraps, a key step is to avoid overfilling them. Too much filling can lead to tearing and make rolling difficult. A generous scoop of the chickpea mixture, about 1/2 cup, should suffice. Be sure to distribute the filling evenly across the wrap, leaving about an inch of space on the edges to make rolling easier.

To keep your wraps fresh and prevent sogginess, consider adding a barrier layer between the fillings and the wrap. A thin layer of fresh spinach not only adds a nutritional boost but also absorbs excess moisture from the tomatoes. Additionally, it provides a lovely crunch that contrasts with the creamy chickpea and avocado mixture.

Ingredients

Gather these fresh ingredients to create your Healthy Lunch Chickpea Avocado Wrap:

Ingredients

1 can chickpeas, drained and rinsed
2 ripe avocados, peeled and pitted
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1 tablespoon fresh lemon juice
Salt and pepper to taste
4 whole wheat wraps
Fresh spinach leaves, for garnish

With these ingredients ready, you’re set to assemble your delicious wraps!

Instructions

Follow these simple steps to make your Healthy Lunch Chickpea Avocado Wrap:

Prepare the Chickpea Mixture

In a bowl, mash the chickpeas and avocados together until well combined. Mix in the cherry tomatoes, red onion, lemon juice, salt, and pepper.

Assemble the Wrap

Lay a whole wheat wrap on a flat surface, add a generous portion of the chickpea mixture, and top with fresh spinach leaves.

Roll It Up

Fold in the sides of the wrap, then roll from the bottom up tightly to enclose the filling. Slice in half and enjoy!

Your wraps are ready to be enjoyed!

Pro Tips

Feel free to customize this wrap with your favorite veggies or add some hot sauce for a kick!

Storage Tips

These wraps can be made ahead of time, making them perfect for meal prep. You can prepare the chickpea mixture, store it in an airtight container in the refrigerator for up to three days, and assemble the wraps just before serving. This keeps the wraps from getting soggy and maintains the freshness of the ingredients.

If you've got leftovers, store the assembled wraps in a sealed container with a paper towel to absorb any moisture. They can last up to 24 hours, but for the best flavor and texture, I recommend eating them the same day. Freezing the wraps is not advisable as the avocado can turn brown and mushy and affect the overall taste.

Serving Suggestions

These Healthy Lunch Chickpea Avocado Wraps are versatile and pair wonderfully with various sides. For a complete meal, consider serving them with a light salad or some crunchy vegetable sticks. A simple side of carrot and cucumber sticks adds a refreshing crunch, complementing the creamy wrap.

For those who enjoy a bit of a kick, you can serve the wraps with a spicy hummus or a zesty salsa on the side. This adds an exciting flavor dimension to your meal and can be a fun way to customize each bite to your liking. Remember, the balance of creaminess from the avocado and the heat from the salsa creates a delightful contrast that makes for an enjoyable lunch experience.

Questions About Recipes

→ Can I make this wrap in advance?

Yes, you can prepare the chickpea mixture a day in advance and assemble the wraps just before serving to keep them fresh.

→ What can I substitute for chickpeas?

Black beans or lentils can be great alternatives for a different flavor and texture.

→ Are there other variations I can try?

Absolutely! Add ingredients like diced cucumbers, shredded carrots, or shredded cheese for more flavor and crunch.

→ How long do leftovers last?

Stored in an airtight container in the fridge, the chickpea mixture will last for about 2-3 days.