Easy Vegan Mediterranean Chickpea Wrap

Mediterranean vegan chickpea wrap

Savor the Flavors of the Mediterranean with this Vegan Chickpea Wrap. Imagine yourself sitting on a terrace overlooking the Mediterranean sea, savoring the flavors of fresh herbs and spices in every bite. Well, you don’t have to travel that far to experience those flavors. This easy and delicious vegan Mediterranean chickpea wrap will transport your taste buds straight to the Mediterranean with its bold and aromatic flavors.

Not only is it a quick and healthy lunch option, but it’s also a blank canvas for you to customize with your favorite vegetables and spices. Plus, it’s a great option for meal prepping, making it the perfect healthy vegan lunch to take on the go. So, let’s get rolling and enjoy a taste of the Mediterranean with this vegan chickpea wrap.

prepping the Mediterranean Chickpea Wrap Vegan

How To Make The Vegan Mediterranean Chickpea Wrap

First, make your chickpea mixture by combining chickpeas, balsamic, olive oil, lemon juice, onion, salt, and pepper in a food storage container. Place the lid on your food storage container and shake to combine. Next, add your beet hummus, vegan tzatziki, vegetables, and olives. Once you have your filling ready, you can wrap it up in a tortilla or pita. And you’re done! It’s that simple and fast.

Vegan Chickpea Wrap Health Benefits

This vegan Mediterranean chickpea wrap is also a great source of plant-based protein, thanks to the chickpeas. Chickpeas are a great source of protein and are also rich in fiber, which helps to keep you feeling full and satisfied. Additionally, the Mediterranean flavors in this wrap make it a refreshing and satisfying option.

But the benefits of this wrap don’t stop there. The Mediterranean diet is known for its health benefits, such as reducing the risk of heart disease, diabetes, and cancer. By incorporating this wrap into your diet, you are also incorporating the benefits of the Mediterranean diet.

Vegan Mediterranean Chickpea Wrap

Benefits of The Vegan Chickpea Wrap

Another great aspect of this vegan Mediterranean chickpea wrap is that it’s easy to make. This recipe requires minimal prep time and minimal cook time, making it perfect for busy weekdays when you don’t have a lot of time to prepare a meal.

Grilling wraps in cast-iron

How Long Does This Vegan Chickpea Wrap Store For?

The vegan Mediterranean chickpea wrap will last for about 1 day when stored properly in the fridge. To ensure the wrap stays fresh, it’s best to store it in an airtight container or wrapped tightly to prevent the ingredients from falling out. This will help to prevent any contamination and keep the wrap fresh for longer.

If you’re short on time or want to meal prep for the week, I recommend doubling this recipe, chopping all your ingredients ahead of time, and storing them in airtight containers in the fridge. The chickpea mixture can be prepared ahead of time and stored in the fridge for up to 5 days. The longer the chickpea mixture marinates, the more flavorful it becomes. This means that on the day you’re ready to eat, it will only take about 1 minute to assemble your wrap. The effort of meal prepping pays off when you have a fresh, healthy wrap for lunch!

Mediterranean Chickpea Wrap

It is important to note that the longevity of the wrap will depend on the freshness of the ingredients used. For example, if the vegetables used are not fresh or have been sitting out for a while, the wrap will not last as long as if you had used fresh vegetables.

Always check for spoilage signs before consuming the wrap even if it’s within the 3-4 days period, like mold, off smell, and texture change. If you find any of these signs, it’s best to discard the wrap and make a new batch.

Mediterranean Chickpea Wrap Vegan

The most delicious and colourful chickpea wrap! Exploding with Mediterranean flavours, this vegan wrap will be your new favourite lunch!
Prep Time6 mins
Cook Time3 mins
Total Time9 mins
Course: Lunch, Main, Main Course, Snack
Cuisine: American, Fusion, Mediterranean
Keyword: chickpea wrap, easy chickpea wrap, easy vegan lunch, fast and easy vegan lunch idea, healthy chickpea wrap, healthy vegan wrap, mediterranean chickpea wrap, mediterranean lunch wrap, vegan chickpea wrap
Servings: 2 people


  • 2 whole grain wraps
  • 2 tbsp beet hummus
  • 2 tbsp vegan tzatziki
  • 1/8 cup diced cherry tomatoes
  • 1/8 cup finely diced cucumbers
  • 2 small handfuls of spinach or other greens
  • 1/8 cup sliced kalamata black olives

Chickpea Mixture

  • 1/2 can rinsed and drained chickpeas
  • 1 tbsp fresh squeezed lemon juice
  • 2 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1/2 shallot thinly sliced (or 2 tbsp finely diced red onion)
  • 1 tsp pure maple syrup
  • salt and pepper to taste


  • Start by preparing the chickpea mixture. In a food storage container, add the chickpeas, lemon juice, balsamic, olive oil, onion, salt and pepper.
  • Place the lid on the container and shake well to combine.
  • Assemble the wraps by spreading 1 tbsp of beet hummus and 1 tbsp of vegan tzatziki on each wrap. Next, place a handful of spinach on each wrap. Top each wrap with half of the chickpea mixture, cucumber, tomato, and olives.
  • Be careful not to overstuff the wraps.
  • Optional: The wrap can be grilled on medium heat for about 1-1.5 minutes each side or until golden brown.
  • Serve, and enjoy!


Grilling the wrap:
Grilling the wrap is optional, but if you are at home and have the time I recommend it! It adds a nice little crunchy texture and heats the ingredients slightly. 
This wrap is perfect to bring to work, but needs to be eaten the same day it’s prepared. Wrap it tightly to make sure it doesn’t fall apart during transportation. If you are worried about the wrap getting soggy, pack all the ingredients in small containers and assemble it right before you eat. I personally find this lasts quite well for 1 day in the fridge. 
Meal Prep:
Double the recipe, chop your ingredients ahead of time, store them in the fridge, and prepare a wrap within 1-2 minutes in the morning. This is a great way to vegan meal prep and gives you healthy lunches for the entire week! 
Beet Hummus:
If you don’t like the taste of beets, simply swap beet hummus for another flavour such as garlic. 


In conclusion, the vegan Mediterranean chickpea wrap is a delicious, healthy, and easy lunch option that can be customized to suit your taste. It’s perfect for meal prepping and is packed with plant-based protein and fiber, and it’s ready in under 10 minutes. Give it a try and see for yourself why it’s such a popular recipe!

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