These Spicy Chickpea Wraps with Spinach and Avocado are a quick, wholesome meal packed with flavor and nutrition.
Each wrap is loaded with plant-based protein, heart-healthy fats, and fiber-rich chickpeas that keep you full and energized.
With creamy avocado, fresh greens, and a zesty kick of spice, they’re low in saturated fat yet highly satisfying—making them perfect for busy weeknights, healthy lunches, or make-ahead meal prep.
10-Minute Chickpea Wraps with Spinach
Equipment
- 1 medium mixing bowl
- 1 potato masher or fork (for mashing chickpeas)
- 1 Cutting board
- 1 Sharp Knife
Ingredients
- 2 cans chickpeas 14 oz each, drained and rinsed (about 3 ½ cups total)
- 2 –3 tbsp Sriracha sauce start with 2 tbsp, adjust to taste
- 2 –3 tbsp vegan mayonnaise or tahini start with 2 tbsp, adjust to taste
- 1 –2 tbsp fresh lemon juice start with 1 tbsp, adjust to taste
- 1 tsp garlic powder
- Salt and black pepper to taste
- 1 cup cilantro chopped (lightly packed)
- 6 large tortillas
- 3 ripe avocados ½ avocado per wrap
- 2 cups fresh spinach leaves
Instructions
- Prepare the Chickpeas: Start by draining and rinsing your canned chickpeas thoroughly under cold water. This removes excess sodium and gives a cleaner flavor. Once rinsed, place the chickpeas in a large mixing bowl. Using a potato masher or fork, gently mash the chickpeas until they break down but still retain some texture.You want a chunky consistency—think similar to a traditional egg or tuna salad—so that the mixture holds together but isn’t completely smooth.
- Add Creamy Base: To the mashed chickpeas, add 2 tablespoons of vegan mayonnaise or tahini. This ingredient adds creaminess and binds the chickpeas, making them easier to scoop into wraps. You can adjust the amount later depending on your desired texture. If you prefer a slightly tangy and nutty flavor, tahini works beautifully, whereas vegan mayo creates a milder, smoother mixture.
- Incorporate Zesty Heat: Next, add 2 tablespoons of Sriracha sauce to give the mixture a subtle but noticeable kick. Start with 2 tablespoons, taste, and gradually increase to 3 tablespoons or more if you love extra spice. Stir well to ensure the heat is evenly distributed. Alternative spicy options include chili garlic paste, hot sauce, or even a few dashes of buffalo sauce if you want a tangy twist.
- Season with Flavor: Sprinkle in 1 teaspoon of garlic powder along with a pinch of salt and freshly ground black pepper to taste. These simple seasonings elevate the chickpeas and create a savory depth. Then, add 1 tablespoon of fresh lemon juice to start, stirring gently. The lemon brightens the flavors and balances the richness of the creamy base. Taste the mixture and adjust lemon, salt, or Sriracha as needed.
- Fold in Fresh Herbs: Chop 1 cup of fresh cilantro (lightly packed) and fold it into the chickpea mixture. Cilantro adds a fragrant, fresh flavor that complements the spicy and creamy elements perfectly. Make sure the herbs are evenly distributed so each bite has a balanced taste. Optional additions include chopped celery, red onion, green onion, or dill pickles for extra crunch and flavor.
- Prep the Wrap Ingredients: While the chickpea mixture rests, wash 2 cups of fresh spinach leaves thoroughly and pat them dry. Slice 3 ripe avocados in half, remove the pit, and scoop out ½ avocado per wrap. You can slice or mash the avocado depending on your preference; mashed avocado blends smoothly, while slices give a creamy bite in each wrap.
- Assemble the Wraps: Lay out a large tortilla on a clean cutting board. Place a generous scoop of the chickpea mixture in the center of the tortilla, spreading it slightly lengthwise. Top the chickpeas with a layer of fresh spinach leaves, then add the avocado on top. Sprinkle a little extra salt and pepper over the avocado if desired.
- Roll and Secure the Wrap: Fold the sides of the tortilla over the filling, then roll it tightly from the bottom up to form a neat wrap. Make sure the filling is snug inside but not overstuffed, so the wrap holds together when eating. Use a sharp knife to cut the wrap in half diagonally for an appealing presentation.
- Serve and Enjoy: Place the cut wraps on a serving plate and enjoy immediately for the best texture and flavor. These wraps are satisfying, colorful, and full of protein and fiber. They make an excellent quick lunch, easy weeknight dinner, or a make-ahead meal for busy days.
Notes
- Chickpea mixture can be prepared a day in advance and stored in the fridge for up to 4 days.
- The recipe makes enough for 6 wraps; scale down or up as needed.
- Adjust Sriracha and vegan mayo according to your preferred spice and creaminess.
- Extra chickpea salad can be served on toast, in salads, or as a dip.
- Optional mix-ins: chopped celery, red onion, green onion, dill pickle, or curry powder for variation.
- Avocado can be sliced or mashed; slicing gives creamy pockets, mashing blends it smoothly.
- Wraps can be served cold or slightly warmed; avoid overheating to prevent the tortilla from tearing.
Chef’s Secrets: Perfect Chickpea Wrap Tips
To make these wraps truly exceptional, focus on balancing texture and flavor.
When mashing chickpeas, leave some chunks for bite—over-blending can result in a mushy texture.
Fresh lemon juice brightens the flavors, so always taste and adjust at the end.
For extra creaminess without added fat, blend half the avocado into the chickpea mixture.
Use soft tortillas and fold the sides in before rolling to prevent the filling from spilling.
Don’t be afraid to experiment with herbs like parsley or dill for a fragrant twist.
Serving Suggestions: Creative Wrap Pairings
These wraps are versatile and pair wonderfully with a variety of sides.
Serve them with a crisp side salad or roasted vegetables for a well-rounded meal.
For a light lunch, cut each wrap into halves or pinwheels for easy snacking.
Drizzle a small amount of tahini or vegan yogurt dressing on top for extra flavor.
Pair with a cold, refreshing beverage like iced herbal tea or sparkling water with lemon for a balanced, satisfying meal.
Storage Tips: Keep Wraps Fresh Longer
If making the chickpea mixture ahead, store it in an airtight container in the refrigerator for up to 4 days.
To prevent the wraps from becoming soggy, assemble just before eating.
If storing pre-assembled wraps, wrap them tightly in parchment or plastic wrap and consume within 24 hours.
Avocado may brown over time; add a squeeze of lemon to slow oxidation.
Leftover chickpea salad can also be frozen in small portions for up to 1 month, though fresh wraps are always best served cold or at room temperature.
Frequently Asked Questions
1. Can I use canned chickpeas instead of cooked ones?
Yes! Canned chickpeas work perfectly for this recipe. Just be sure to drain and rinse them thoroughly to remove excess sodium and improve texture.
2. Can I make this recipe gluten-free?
Absolutely! Simply swap regular tortillas for gluten-free wraps or large lettuce leaves for a low-carb alternative. The filling is naturally gluten-free and vegan-friendly.
3. How spicy are these wraps?
The spice level depends on the amount of Sriracha or hot sauce used. Start with 2 tablespoons and taste. You can increase or decrease based on your preference or omit entirely for a mild version.
4. Can I store the wraps for meal prep?
Yes, the chickpea mixture stores well in the fridge for up to 4 days. However, assemble the wraps just before eating to avoid soggy tortillas. For longer storage, freeze the mixture in portions and thaw as needed.
5. Can I add other vegetables or flavors?
Definitely! Diced celery, red onion, bell peppers, or pickles add crunch and flavor. For a twist, add 1 teaspoon curry powder for a curried chickpea salad, or fresh herbs like parsley or dill for extra freshness.
