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

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
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.