Greek Chickpea Wraps With Tzatziki – Fresh, Satisfying, and Easy

These Greek chickpea wraps bring bright flavors, crisp textures, and a creamy tzatziki sauce to your table with minimal effort. You get the satisfying bite of spiced chickpeas, the crunch of fresh veggies, and cool herby yogurt in every wrap. It’s a quick weeknight option that still feels special, and it works great for meal prep.

Whether you’re feeding a family or packing lunch for one, this recipe is flexible and forgiving. Plus, it’s budget-friendly without tasting like a compromise.

Greek Chickpea Wraps With Tzatziki – Fresh, Satisfying, and Easy

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chickpeas: 2 cans (15 oz each), drained and rinsed
• Olive oil: 2–3 tablespoons
• Spices for chickpeas: Ground cumin, smoked paprika, dried oregano, garlic powder, salt, black pepper, red pepper flakes (optional)
• Wrap base: 6–8 Greek pitas or large tortillas (or sturdy lettuce leaves for low-carb)
• Fresh vegetables: 1 English cucumber, 2 medium tomatoes (or a handful of cherry tomatoes), 1 small red onion
• Leafy greens: Romaine, baby spinach, or arugula
• Fresh herbs: Dill and/or parsley, plus optional mint
• Feta cheese: Crumbled (optional but highly recommended)
• Lemon: 1–2, for zest and juice
• Tzatziki ingredients: Greek yogurt (2 cups), cucumber (grated), garlic (2–3 cloves), fresh dill, olive oil, lemon juice, salt, black pepper
• Optional add-ins: Kalamata olives, roasted red peppers, pepperoncini

Method

 

1. Make the tzatziki first: Grate half a large cucumber on the coarse side of a grater. Squeeze out excess water using a clean towel or paper towels until mostly dry. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, chopped dill, a squeeze of lemon, a drizzle of olive oil, salt, and pepper. Taste and adjust with more lemon or salt. Chill while you prep everything else.
2. Prep the veggies: Slice the remaining cucumber into half-moons, chop tomatoes, thinly slice red onion, and wash and dry your greens. Chop parsley and extra dill. If using olives or roasted red peppers, slice them.
3. Season the chickpeas: Pat the chickpeas dry with a towel for better browning. In a bowl, toss chickpeas with olive oil, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, black pepper to taste, and a pinch of red pepper flakes if you like heat.
4. Crisp the chickpeas: Heat a large skillet over medium-high. Add chickpeas and cook 6–8 minutes, shaking occasionally, until lightly crisp and fragrant. Finish with a squeeze of lemon and a pinch more salt. For extra texture, let them sit undisturbed for a minute at a time to sear.
5. Warm the wraps: In a dry pan or directly over a low gas flame, warm pitas or tortillas until soft and pliable. Keep them stacked under a clean towel to stay warm.
6. Assemble: Spread a generous layer of tzatziki over each wrap. Add a handful of greens, a scoop of chickpeas, cucumber, tomato, and onion. Sprinkle with chopped herbs and crumbled feta. Add olives or peppers if using.
7. Finish and fold: Add a light drizzle of olive oil and a squeeze of lemon. Fold the sides in and roll tightly, or fold like a taco if using smaller pitas. Serve immediately while warm.

What Makes This Special

These wraps strike the sweet spot between fast and flavorful. Pan-warmed chickpeas get a quick seasoning and light crisp, which makes them extra satisfying.

Fresh cucumber, tomato, and herbs add brightness, while tzatziki brings a cool, garlicky tang that pulls everything together.

They’re also incredibly adaptable. You can use tortillas, pitas, or lettuce leaves. You can keep them vegetarian or add grilled chicken.

And with pantry staples like chickpeas and yogurt, you’re never far from a complete meal.

Shopping List

• Chickpeas: 2 cans (15 oz each), drained and rinsed
• Olive oil: 2–3 tablespoons
• Spices for chickpeas: Ground cumin, smoked paprika, dried oregano, garlic powder, salt, black pepper, red pepper flakes (optional)
• Wrap base: 6–8 Greek pitas or large tortillas (or sturdy lettuce leaves for low-carb)
• Fresh vegetables: 1 English cucumber, 2 medium tomatoes (or a handful of cherry tomatoes), 1 small red onion
• Leafy greens: Romaine, baby spinach, or arugula
• Fresh herbs: Dill and/or parsley, plus optional mint
• Feta cheese: Crumbled (optional but highly recommended)
• Lemon: 1–2, for zest and juice
• Tzatziki ingredients: Greek yogurt (2 cups), cucumber (grated), garlic (2–3 cloves), fresh dill, olive oil, lemon juice, salt, black pepper
• Optional add-ins: Kalamata olives, roasted red peppers, pepperoncini

How to Make It

1. Make the tzatziki first: Grate half a large cucumber on the coarse side of a grater. Squeeze out excess water using a clean towel or paper towels until mostly dry. In a bowl, mix Greek yogurt, grated cucumber, minced garlic, chopped dill, a squeeze of lemon, a drizzle of olive oil, salt, and pepper.

   Taste and adjust with more lemon or salt. Chill while you prep everything else.

2. Prep the veggies: Slice the remaining cucumber into half-moons, chop tomatoes, thinly slice red onion, and wash and dry your greens. Chop parsley and extra dill.

   If using olives or roasted red peppers, slice them.

3. Season the chickpeas: Pat the chickpeas dry with a towel for better browning. In a bowl, toss chickpeas with olive oil, 1 teaspoon cumin, 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, black pepper to taste, and a pinch of red pepper flakes if you like heat.
4. Crisp the chickpeas: Heat a large skillet over medium-high. Add chickpeas and cook 6–8 minutes, shaking occasionally, until lightly crisp and fragrant.

   Finish with a squeeze of lemon and a pinch more salt. For extra texture, let them sit undisturbed for a minute at a time to sear.

5. Warm the wraps: In a dry pan or directly over a low gas flame, warm pitas or tortillas until soft and pliable. Keep them stacked under a clean towel to stay warm.
6. Assemble: Spread a generous layer of tzatziki over each wrap.

   Add a handful of greens, a scoop of chickpeas, cucumber, tomato, and onion. Sprinkle with chopped herbs and crumbled feta. Add olives or peppers if using.

7. Finish and fold: Add a light drizzle of olive oil and a squeeze of lemon.

   Fold the sides in and roll tightly, or fold like a taco if using smaller pitas. Serve immediately while warm.

Keeping It Fresh

For the best texture, store components separately. Keep the chickpeas in an airtight container for up to 4 days.

Reheat them in a skillet to bring back a little crisp. Store chopped veggies in separate containers with paper towels to absorb moisture. The tzatziki will keep for 3–4 days, though it may loosen slightly; stir before using.

If you’re packing lunches, assemble in the morning or keep the sauce on the side to avoid soggy wraps.

Another trick: line each wrap with greens before adding veggies and tzatziki to act as a barrier.

Benefits of This Recipe

• Balanced and filling: Protein and fiber from chickpeas, plus fresh veggies and yogurt, keep you satisfied.
• Fast: Most of the work is chopping and a quick sauté. You can finish in 25–30 minutes.
• Budget-friendly: Canned chickpeas, yogurt, and seasonal vegetables stretch into several servings.
• Versatile: Easy to make gluten-free (use gluten-free wraps) or low-carb (use lettuce wraps).
• Great for meal prep: Components keep well and assemble quickly throughout the week.

Pitfalls to Watch Out For

• Watery tzatziki: Don’t skip squeezing the grated cucumber. Excess water thins the sauce and sogs the wrap.
• Mushy chickpeas: Pat them dry before cooking and give them high enough heat.

  Crowding the pan prevents crisping.

• Over-salted feta + olives: Taste as you go. If adding salty ingredients, reduce salt in the chickpeas and tzatziki.
• Soggy wraps: Assemble just before serving, or use greens as a base layer to protect the bread.
• Bland flavor: Be generous with lemon, herbs, and spices. A little acidity wakes everything up.

Alternatives

• Protein swaps: Use grilled chicken, shrimp, or baked falafel instead of chickpeas.

  For vegan, keep chickpeas and use a dairy-free yogurt for tzatziki.

• Wrap options: Try whole-wheat pitas, naan, spinach tortillas, or big romaine leaves for a crisp lettuce wrap.
• Flavor twists: Add harissa for heat, or a sprinkle of sumac for citrusy brightness. A dollop of hummus under the tzatziki adds creaminess.
• Roasted veggies: Add roasted zucchini, eggplant, or peppers for a heartier wrap, especially in cooler months.
• No-cook version: Skip the skillet and just toss chickpeas with olive oil, lemon, and spices. It’s lighter but still tasty.

FAQ

Can I use regular yogurt instead of Greek yogurt?

Yes, but strain it first.

Place it in a fine mesh sieve lined with a coffee filter or towel and drain for 20–30 minutes to thicken. This helps the tzatziki stay creamy and not watery.

What’s the best way to make this gluten-free?

Use gluten-free tortillas or sturdy lettuce leaves like romaine or butter lettuce. Everything else in the recipe is naturally gluten-free, but always check labels on pitas and spices.

How can I make the chickpeas extra crispy?

Dry them well, use a hot skillet with just enough oil to coat, and don’t stir constantly.

Let them sear for a minute before tossing. You can also roast them at 425°F (220°C) for 20–25 minutes, shaking the pan once.

Can I make the tzatziki ahead?

Absolutely. It actually tastes better after a few hours as the flavors meld.

Keep it chilled and stir before serving. Add a splash of lemon if it needs a refresh.

What can I use instead of dill?

Parsley and mint make a bright, clean substitute. Use a mix for the best flavor.

You can also add a pinch of oregano for a Greek-style note.

How do I pack these for lunch?

Keep the components separate and assemble at lunch, or spread tzatziki in the center only and line the wrap with greens to create a moisture barrier. Wrap tightly in foil or parchment to hold shape.

Is there a dairy-free option?

Yes. Use a thick dairy-free yogurt made from coconut or almond for the tzatziki, and skip the feta or swap in a dairy-free version.

Adjust salt and lemon to balance the flavor.

What sides go well with these wraps?

Try a simple Greek salad, lemony roasted potatoes, grilled corn, or a bowl of olives with nuts. For something lighter, serve with extra cucumber and tomato dressed with olive oil and oregano.

Final Thoughts

Greek chickpea wraps with tzatziki are proof that simple ingredients can feel fresh and exciting. With a few pantry staples, some bright herbs, and a squeeze of lemon, you’ll have a meal that’s fast, wholesome, and full of flavor.

Keep the components on hand for easy lunches, or set up a build-your-own wrap night for dinner. It’s a flexible, crowd-pleasing recipe you’ll come back to again and again.