There’s something deeply comforting about a wrap that brings together bright veggies, creamy cheese, and a tangy sauce—all neatly bundled in a soft flatbread. Chickpea & Feta Wrap is that kind of recipe: reliable, refreshing, and ready in minutes. Devotees of Mediterranean flavors swear by its balance of protein, crunch, and cool creaminess.
Imagine biting into something that’s crisp, creamy, herby, and tangy all at once. The buttery chickpeas, juicy tomatoes, briny feta, and garlicky yogurt create a moment that feels both nourishing and exciting. Whether you’re eating it straight from the foil on a hike or plating it up for lunch at home, it gives your body what it craves—flavor, freshness, and simplicity.
This wrap has saved me on busy days more times than I can count. It started as a fridge-clear-out lunch idea and quickly became a staple in my weekly rotation. Let’s dive into this satisfying wrap that’s as portable as it is crave-worthy.
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The Perfect Everyday Wrap
When you need something fast, nourishing, and packed with flavor, this chickpea & feta wrap delivers.
Why Chickpeas & Feta Work So Well Together
Chickpeas are incredibly versatile. Their slightly nutty taste and hearty texture make them perfect for wraps, especially when paired with something bold like feta. Feta brings creaminess and a sharp, salty kick that balances the mellow chickpeas beautifully. Add some crunchy vegetables and a lemony yogurt sauce, and you’ve got a wrap that’s anything but boring.
No stovetop, no oven—just a bowl, a cutting board, and a few pantry staples.
What Makes This Recipe a Keeper
- No-cook and meal-prep friendly: Assemble the filling in under 10 minutes.
- Balanced and satisfying: Plant-based protein, good fats, and fiber.
- Flavor-packed: Every bite is vibrant, creamy, and refreshing.
- Portable: Wrap it, slice it, and take it anywhere.
Whether you’re a student, a work-from-home parent, or just someone who loves fresh Mediterranean-inspired meals, this wrap is a win.
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Fresh Ingredients That Deliver
Let’s take a look at the flavorful, nourishing ingredients that go into this wrap.
| Wrap Filling | Yogurt Sauce |
|---|---|
| 1 can chickpeas, rinsed & drained | 1/2 cup Greek yogurt |
| 1/3 cup crumbled feta | 1 tbsp lemon juice |
| 1/2 cucumber, diced | 1 tsp olive oil |
| 1/2 cup cherry tomatoes, halved | 1 garlic clove, minced |
| 1/4 red onion, thinly sliced | Salt & pepper to taste |
| 2 tbsp parsley or mint, chopped | |
| 1 tbsp olive oil | |
| Salt & pepper, to taste | |
| 3–4 large wraps or flatbreads |
How Each Ingredient Shines
- Chickpeas: Hearty and rich in protein and fiber.
- Feta: Salty, creamy, and crumbles beautifully into every bite.
- Cucumber & Tomato: Add refreshing crunch and moisture.
- Red Onion: Brings sharpness and color.
- Yogurt Sauce: Creamy and tangy—ties the whole wrap together.
Switch It Up: Substitutions & Add-Ins
Don’t be afraid to make this wrap your own. It’s endlessly flexible!
Smart Swaps
- Vegan option: Use a plant-based feta and coconut yogurt.
- Wraps: Try spinach wraps, gluten-free tortillas, or collard greens for low-carb.
- Herbs: Mint adds brightness, but cilantro or basil work too.
- Yogurt Sauce Alternative: Hummus or tahini dressing also pairs beautifully.
Extra Flavor Ideas
- Sliced olives for briny depth
- Roasted red peppers for sweetness
- Avocado for extra creaminess
- Add a dash of za’atar or sumac to give it a flavorful kick for spice enthusiasts.
This is where you can really tailor it to your mood—or just what’s in the fridge.
How to Make It: Step-by-Step
The beauty of this recipe is that it’s as easy as it gets. Here’s how to pull it together in under 15 minutes.
Mix the Yogurt Sauce
In a small bowl, whisk together:
- Greek yogurt
- Lemon juice
- Olive oil
- Minced garlic
- Salt and pepper to taste
Stir until smooth and creamy. Taste and adjust seasoning. Refrigerate while you prep the filling if making ahead.
Prepare the Chickpea Filling
In a medium bowl, combine:
- Chickpeas
- Feta
- Diced cucumber
- Halved cherry tomatoes
- Thinly sliced red onion
- Chopped parsley or mint
- Olive oil
- Salt & pepper
Toss everything until well mixed. Let it sit for 2–3 minutes so the flavors can marry.
Assemble Your Wrap
- Lay your wrap or flatbread on a clean surface.
- Lay a thick line of yogurt sauce down the center.
- Add a big scoop of chickpea filling.
- Bring the edges inward, then roll it up firmly.
Cut into halves and serve immediately, or wrap in foil to save for later.
What to Serve Alongside
This wrap is delicious by itself, but if you want to create a complete meal, consider pairing it with these excellent sides:
- Side salad with lemon vinaigrette
- Pita chips or hummus
- Roasted sweet potato wedges
- Fresh fruit (grapes or orange slices work well)
For an all-in lunch box, include one wrap, a handful of baby carrots, and a small container of extra yogurt sauce for dipping.
Try it with this flatbread for a more filling variation:
Veggie Flatbread with Feta, Honey & Walnuts
Pro Tips for the Best Wraps
- Dry your veggies: Extra water makes wraps soggy. Pat tomatoes and cucumbers dry.
- Toast the wrap slightly: For a crispier bite, warm wraps in a skillet before filling.
- Assemble just before eating: Especially if storing—this keeps wraps from getting soggy.
- Use parchment or foil to hold: Great for travel, school lunches, or quick snacks.
Store & Meal Prep Like a Pro
This recipe is made for make-ahead meals. Here’s how to prep and store it properly:
- Filling: Store in an airtight container in the fridge for up to 4 days.
- Yogurt sauce can be stored in an airtight container in the refrigerator and stays fresh for 3 to 4 days.
- Wraps: Assemble just before eating for best texture.
If you need a grab-and-go option, assemble in the morning, wrap tightly in foil, and refrigerate. Add a paper towel around the wrap inside the container to absorb any excess moisture.
General Info & Nutritional Breakdown
Here’s the approximate nutrition per wrap (based on 4 wraps):
| Nutrient | Amount |
|---|---|
| Calories | ~360 |
| Protein | 13g |
| Carbohydrates | 34g |
| Fat | 18g |
| Fiber | 6g |
| Sodium | 420mg |
A balanced, energizing meal you’ll want to keep in regular rotation.
FAQ
Can I make this chickpea & feta wrap vegan?
Yes! Use vegan feta and dairy-free yogurt like coconut or soy-based options.
How long do these wraps last?
Up to 4 days refrigerated—store the filling and sauce separately, and assemble before eating.
Can I use canned chickpeas straight from the can?
Yes—just rinse and drain well to remove extra sodium and ensure a clean flavor.
What wraps are best for this recipe?
Whole wheat, spinach, or even gluten-free tortillas all work great. Choose what fits your diet best.
Why You’ll Love Making This Again
This Chickpea & Feta Wrap is one of those recipes that surprises you—every time. It’s easy, but it doesn’t taste simple. It feels fresh, satisfying, and thoughtful. With no cooking involved, it’s ready in minutes but brings big, Mediterranean flavor.
It’s perfect for bright afternoons, hectic workdays, or whenever you want a meal that boosts your spirits and keeps your energy up.
More Recipes Like This
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Chickpea & Feta Wrap with Veggies & Yogurt Sauce
- Total Time: 15 minutes
- Yield: Lunch, Main Dish, Meal Prep
- Diet: Vegetarian
Description
This Chickpea & Feta Wrap with Veggies & Yogurt Sauce is a quick, no-cook Mediterranean meal that’s loaded with creamy feta, crisp veggies, and zesty garlic yogurt. Perfect for lunch, picnics, or easy dinners, it’s fresh, satisfying, and ready in minutes. Just mix, wrap, and enjoy!
Ingredients
- For the Wraps (Serves 3–4):
1 can (15 oz) chickpeas, drained and rinsed
1/3 cup crumbled feta cheese
1/2 cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
2 tbsp chopped fresh parsley or mint
1 tbsp olive oil
Salt and black pepper, to taste
3–4 large wraps or flatbreads (whole wheat, spinach, or plain)
- For the Yogurt Sauce:
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp olive oil
1 garlic clove, minced
Salt and pepper, to taste
Instructions
Make the Yogurt Sauce: In a small bowl, combine Greek yogurt, lemon juice, olive oil, minced garlic, salt, and pepper. Stir until smooth. Set aside.
Prepare Chickpea Filling: In a medium bowl, toss together chickpeas, feta, cucumber, cherry tomatoes, red onion, parsley or mint, olive oil, salt, and pepper until well mixed.
Assemble the Wraps: Lay a wrap on a flat surface. Spread a spoonful of yogurt sauce in the center. Top with a generous scoop of chickpea filling.
Wrap and Serve: Roll tightly like a burrito, slice in half, and serve immediately or wrap in foil to take on the go.
Notes
Make the chickpea mixture and yogurt sauce ahead of time for quick assembly throughout the week.
For added crunch, toss in sliced olives, greens, or roasted red peppers.
To make it vegan, use dairy-free feta and yogurt alternatives.
Lightly toasting the wrap adds extra texture and helps seal it.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Main Dish, Meal Prep
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 360 kcal
- Sugar: 5g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 6g
- Protein: 13g
- Cholesterol: 20 mg