Chickpea “Chicken” Salad Wraps – A Fresh, Fast, Flavorful Lunch

Craving something satisfying, crunchy, and creamy that won’t weigh you down? These Chickpea “Chicken” Salad Wraps are a plant-based twist on the classic deli favorite, and they hit all the same comforting notes. Tender chickpeas stand in for chicken, blended with a tangy, herby dressing and plenty of crisp veggies.

The result is a quick, protein-packed lunch you can prep ahead or throw together on a busy day. Whether you’re vegan, vegetarian, or just looking to eat more plants, this wrap is an easy win.

Chickpea “Chicken” Salad Wraps - A Fresh, Fast, Flavorful Lunch

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1/2 cup plain Greek yogurt or dairy-free yogurt (unsweetened), or mayonnaise
• 2 tablespoons mayonnaise (optional for extra creaminess, or use all mayo and skip yogurt)
• 1 tablespoon Dijon mustard
• 2–3 tablespoons lemon juice, plus zest of 1/2 lemon
• 1/3 cup finely chopped celery
• 1/4 cup finely chopped red onion
• 1/4 cup chopped dill pickles or pickle relish
• 2 tablespoons fresh dill or parsley, chopped (optional but recommended)
• 1 small garlic clove, grated or very finely minced
• 1/2 teaspoon celery seed (optional)
• 1/2 teaspoon kosher salt, more to taste
• 1/4 teaspoon black pepper
• Pinch of paprika or smoked paprika
• 4–6 large flour tortillas or whole wheat wraps
• 1–2 cups shredded lettuce, baby spinach, or mixed greens
• 1 large tomato, thinly sliced (optional)
• 1 small avocado, sliced (optional)

Method

 

1. Prep the chickpeas: Pat the rinsed chickpeas dry with a clean towel. This helps the dressing cling and keeps the salad from getting watery.
2. Mash to your liking: In a large bowl, use a fork or potato masher to mash the chickpeas. Leave some chunks for texture, or mash more for a creamier feel.
3. Make the dressing: In a separate bowl, whisk together the yogurt (or mayo), Dijon, lemon juice, lemon zest, garlic, celery seed, salt, pepper, and paprika until smooth.
4. Add the mix-ins: Stir the celery, red onion, pickles, and herbs into the dressing.
5. Combine: Fold the dressing mixture into the mashed chickpeas until everything is evenly coated. Taste and adjust salt, lemon, or mustard as needed.
6. Warm the wraps (optional): Briefly warm tortillas in a dry skillet or microwave for 10–15 seconds. Warm wraps are easier to roll without tearing.
7. Assemble: Lay a wrap flat. Add a handful of greens down the center, then spoon on a generous portion of the chickpea salad. Top with tomato and avocado if using.
8. Roll it up: Fold in the sides and roll from the bottom tightly into a burrito-style wrap. Slice in half on the diagonal.
9. Serve or store: Enjoy right away, or wrap tightly in parchment or foil for lunch on the go.

What Makes This Recipe So Good

• All the nostalgia, none of the chicken: It tastes like classic chicken salad but relies on pantry-friendly chickpeas.
• Meal-prep friendly: The salad keeps well for days, so you can assemble wraps when you need them.
• Customizable texture: Mash the chickpeas more for a creamier salad or leave them chunkier for extra bite.
• Balanced flavors: Creamy dressing, bright lemon, crunchy celery, and briny pickles give it a deli-style finish.
• Nutritious and filling: Packed with fiber, plant protein, and healthy fats to keep you energized.

Shopping List

• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1/2 cup plain Greek yogurt or dairy-free yogurt (unsweetened), or mayonnaise
• 2 tablespoons mayonnaise (optional for extra creaminess, or use all mayo and skip yogurt)
• 1 tablespoon Dijon mustard
• 2–3 tablespoons lemon juice, plus zest of 1/2 lemon
• 1/3 cup finely chopped celery
• 1/4 cup finely chopped red onion
• 1/4 cup chopped dill pickles or pickle relish
• 2 tablespoons fresh dill or parsley, chopped (optional but recommended)
• 1 small garlic clove, grated or very finely minced
• 1/2 teaspoon celery seed (optional)
• 1/2 teaspoon kosher salt, more to taste
• 1/4 teaspoon black pepper
• Pinch of paprika or smoked paprika
• 4–6 large flour tortillas or whole wheat wraps
• 1–2 cups shredded lettuce, baby spinach, or mixed greens
• 1 large tomato, thinly sliced (optional)
• 1 small avocado, sliced (optional)

How to Make It

1. Prep the chickpeas: Pat the rinsed chickpeas dry with a clean towel. This helps the dressing cling and keeps the salad from getting watery.
2. Mash to your liking: In a large bowl, use a fork or potato masher to mash the chickpeas.

   Leave some chunks for texture, or mash more for a creamier feel.

3. Make the dressing: In a separate bowl, whisk together the yogurt (or mayo), Dijon, lemon juice, lemon zest, garlic, celery seed, salt, pepper, and paprika until smooth.
4. Add the mix-ins: Stir the celery, red onion, pickles, and herbs into the dressing.
5. Combine: Fold the dressing mixture into the mashed chickpeas until everything is evenly coated. Taste and adjust salt, lemon, or mustard as needed.
6. Warm the wraps (optional): Briefly warm tortillas in a dry skillet or microwave for 10–15 seconds. Warm wraps are easier to roll without tearing.
7. Assemble: Lay a wrap flat.

   Add a handful of greens down the center, then spoon on a generous portion of the chickpea salad. Top with tomato and avocado if using.

8. Roll it up: Fold in the sides and roll from the bottom tightly into a burrito-style wrap. Slice in half on the diagonal.
9. Serve or store: Enjoy right away, or wrap tightly in parchment or foil for lunch on the go.

Storage Instructions

• Chickpea salad: Store in an airtight container in the fridge for 3–4 days.

  Stir before using.

• Assembled wraps: Best eaten within 24 hours. If packing ahead, keep greens and tomato separate and assemble just before eating to prevent soggy wraps.
• Freezing: Not recommended. The yogurt/mayo and fresh veggies don’t thaw well.

Benefits of This Recipe

• High in fiber and plant protein: Chickpeas help keep you full and support steady energy.
• Lighter than traditional chicken salad: Using yogurt or a mix of yogurt and mayo cuts down on saturated fat while staying creamy.
• Budget-friendly and pantry-ready: Canned chickpeas and simple staples make this an affordable option.
• Quick to make: No cooking required—just chop, mash, and mix.
• Easy to scale: Double the recipe for meal prep or a crowd.

Common Mistakes to Avoid

• Skipping the dry-off step: Wet chickpeas water down the dressing and make the salad bland.

  Pat them dry first.

• Under-seasoning: Chickpeas are mild. Taste and add more salt, lemon, or mustard until the flavors pop.
• Overmashing: A completely smooth mix can feel pasty. Leave some chunks for a better texture.
• Overloading the wrap: Too much filling makes it hard to roll and easy to tear.

  Use less than you think, then add more if needed.

• Adding watery veggies too early: Tomatoes can release liquid. Add them when assembling, not into the main salad bowl.

Variations You Can Try

• Curried chickpea salad: Add 1–2 teaspoons curry powder, a pinch of turmeric, and a handful of golden raisins. Swap dill for cilantro.
• Buffalo style: Mix in 1–2 tablespoons buffalo sauce and a bit more yogurt or mayo.

  Add chopped celery and serve with shredded lettuce and a drizzle of ranch.

• Mediterranean twist: Stir in chopped cucumbers, kalamata olives, and sun-dried tomatoes. Use parsley and a touch of olive oil.
• Extra crunch: Add toasted sunflower seeds, sliced almonds, or crushed roasted chickpeas right before serving.
• Gluten-free: Use gluten-free wraps or serve over a bed of greens for a “salad bowl” version.
• No mayo version: Use all Greek yogurt and add a teaspoon of olive oil for richness.

FAQ

Can I use dried chickpeas instead of canned?

Yes. Cook 1 cup of dried chickpeas until tender (about 3 cups cooked) and cool completely.

Make sure they’re well-drained and patted dry before mashing so the salad isn’t watery.

What’s the best substitute for yogurt if I’m dairy-free?

Use a thick, unsweetened dairy-free yogurt (coconut or almond) or go all-in with mayonnaise. You can also do half mayo, half mashed avocado for a creamy, tangy vibe.

How do I prevent the wrap from tearing?

Warm the tortilla briefly so it’s pliable, don’t overfill, and place the filling in a tight line. Tuck the sides in and roll firmly.

If your tortillas are thin, double-wrap or use a large burrito-size tortilla.

Is this recipe kid-friendly?

Usually, yes. If serving kids, go lighter on onion and mustard, and add a little honey or sweet relish for balance. Small pinwheels made from sliced wraps are great for lunchboxes.

Can I make it oil-free?

Yes.

Use plain yogurt as the base, skip mayo, and rely on lemon juice, mustard, and spices for flavor. A splash of pickle brine adds punch without oil.

What can I use instead of a wrap?

Try pita pockets, whole grain bread, lettuce cups, or serve the chickpea salad on crackers. It’s also great spooned over mixed greens for a hearty salad.

How do I adjust the texture?

Mash more for a smooth, cohesive spread or less for chunkier bites.

If it gets too thick, loosen with a teaspoon of water or lemon juice. If too loose, add more mashed chickpeas.

Final Thoughts

These Chickpea “Chicken” Salad Wraps deliver big comfort with simple ingredients and minimal effort. They’re flexible, affordable, and easy to tailor to your taste.

Keep a batch in the fridge for quick lunches, last-minute dinners, or a protein-packed snack. Once you’ve made it your way—classic, curried, or buffalo—you’ll have a go-to wrap that never gets old.