Easy Vegan Mediterranean Chickpea Wrap Recipe (10-Minute Meal Prep)

Savor the flavors of the Mediterranean with this Easy Vegan Chickpea Wrap Recipe. Imagine yourself sitting on a terrace overlooking the Mediterranean Sea, savoring the flavors of fresh herbs, tangy dressing, and crisp vegetables in every bite. Well, you don’t have to travel that far to experience those flavors—this delicious vegan Mediterranean chickpea wrap transports your taste buds straight to the coast in just 10 minutes.

Not only is this chickpea veggie wrap a quick and healthy plant-based lunch option, but it’s also a versatile canvas to customize with your favorite greens and spreads. Plus, it’s ideal for vegan meal prep, making it the ultimate grab-and-go lunch. Looking for more plant-based chickpea ideas? Check out our collection of 26+ Easy Vegan Chickpea Recipes or our Vegan Chickpea Curry Wrap! Now let’s get rolling and enjoy a taste of the Mediterranean.

Why You Will Love This Easy Vegan Mediterranean Chickpea Wrap

I absolutely adore this Vegan Mediterranean Chickpea Wrap recipe, and here is why it’s a weekly staple:

• Ready in 10 Minutes: Requires minimal prep time and zero cooking (unless you want to pan-grill the tortilla for extra crunch!), making it ideal for busy weekdays.
• High-Protein & Fiber-Rich: Tangy marinated garbanzo beans paired with hummus and whole grain wraps keep you full and energized all afternoon.
• Bold Mediterranean Flavors: The combination of balsamic-lemon chickpeas, creamy vegan tzatziki, sweet beet hummus, briny kalamata olives, and fresh spinach creates an irresistible medley of textures.
• Meal-Prep Friendly: The marinated chickpea filling stays fresh in the refrigerator for up to 5 days so you can assemble wraps in minutes.

Ingredients & Substitutions For This Vegan Chickpea Wrap Recipe

Ingredients are an essential part of any recipe, and this Mediterranean chickpea wrap uses simple, wholesome staples:

• 2 whole grain wraps (or large gluten-free tortillas / pita flatbreads)
• 2 tbsp beet hummus (or classic roasted garlic hummus)
• 2 tbsp vegan tzatziki (dairy-free cucumber dill yogurt sauce)
• ⅛ cup diced cherry tomatoes
• ⅛ cup finely diced cucumbers
• 2 small handfuls of fresh baby spinach or crisp romaine greens
• ⅛ cup sliced kalamata black olives

Substitution for Beet Hummus: If you don’t have beet hummus on hand, simply swap it for roasted garlic hummus, classic tahini hummus, or red pepper hummus.

Marinated Chickpea Mixture:

• ½ can rinsed and drained chickpeas (garbanzo beans)
• 1 tbsp fresh squeezed lemon juice
• 2 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar
• ½ shallot, thinly sliced (or 2 tbsp finely diced red onion)
• 1 tsp pure maple syrup
• Salt and black pepper to taste

The marinated chickpea mixture is the heart of this vegan chickpea wrap, providing the plant-based protein and fiber that make it a satisfying meal. The mixture can be stored in the fridge for up to five days, making it a convenient option for weekly meal prep. With the addition of fresh veggies, hummus, and vegan tzatziki, this wrap is bursting with flavor and nutrients.

Helpful Kitchen Tools For Making Chickpea Wraps

• Cutting board and knife – For finely dicing your cucumbers, cherry tomatoes, shallots, and olives.
• Mixing bowl and spoon – To toss and marinate your balsamic-lemon chickpea filling.
• Airtight food storage container – Great for shaking and marinating the chickpea mixture in the fridge until you’re ready to assemble.
• Non-stick pan or grill pan – Optional, if you want to toast your Mediterranean veggie wrap for a warm, crispy exterior.

How To Make Vegan Mediterranean Chickpea Wraps (Step-by-Step)

Let’s get cooking! Follow these simple step-by-step instructions to create your delicious vegan Mediterranean chickpea wrap:

Step 1: Make the Chickpea Mixture: First, prepare the chickpea filling by combining the rinsed chickpeas, fresh lemon juice, balsamic vinegar, extra virgin olive oil, sliced shallot (or red onion), maple syrup, salt, and pepper in a food storage container. Give it a good shake or stir until all the ingredients are well combined. You can keep the chickpeas whole or lightly mash half of them with a fork so they stay tucked inside the wrap.

Step 2: Assemble the Chickpea Spinach Wrap: Take your two whole grain wraps and spread a tablespoon of beet hummus and vegan tzatziki on each one. Add a handful of fresh baby spinach leaves to act as a moisture barrier. Then, divide the marinated chickpea mixture equally between the two wraps, followed by the diced cucumbers, cherry tomatoes, and sliced kalamata black olives. Be sure not to overstuff the wraps so they roll tightly!

Step 3: Grill or Chill: Fold in the sides and roll the tortilla tightly like a burrito. For an extra crispy crunch, place the wrap seam-side down on a warm non-stick pan or grill pan over medium heat for 1 to 1.5 minutes per side until golden brown. Your wrap also tastes amazing chilled if you skip grilling!

Step 4: Slice and Serve: Slice your vegan Mediterranean chickpea wrap in half diagonally and serve immediately! Double the batch to enjoy easy lunches throughout the week.

Expert Tips For The Best Chickpea Veggie Wrap (Meal Prep & Storage)

• Pan-Grill for Crunch: Grilling the wrap for 60–90 seconds per side seals the seam shut and gives the tortilla a warm, crispy texture.
• Prevent Soggy Wraps: Always layer baby spinach or romaine lettuce between the hummus/tzatziki and the marinated chickpeas, and drain excess marinade before scooping the chickpeas onto the wrap.
• 5-Day Meal Prep Method: Double the recipe, chop the cucumbers and tomatoes ahead of time, and store the marinated chickpeas in a sealed glass container in the fridge for up to 5 days. Assemble your wrap fresh in 2 minutes each morning!
• Customize Your Hummus: Swap beet hummus for roasted garlic hummus, sun-dried tomato hummus, or lemon-dill hummus to switch up the flavor profile.

Mediterranean Chickpea Wrap Vegan

The most delicious and colourful chickpea wrap! Exploding with Mediterranean flavours, this vegan wrap will be your new favourite lunch!

5 from 5 votes

Print Recipe Pin Recipe

Prep Time 6 minutes mins

Cook Time 3 minutes mins

Total Time 9 minutes mins

Course Lunch, Main, Main Course, Snack

Cuisine American, Fusion, Mediterranean

Servings 2 people

Ingredients

  

1x2x3x

• ▢ 2 whole grain wraps
• ▢ 2 tbsp beet hummus
• ▢ 2 tbsp vegan tzatziki
• ▢ ⅛ cup diced cherry tomatoes
• ▢ ⅛ cup finely diced cucumbers
• ▢ 2 small handfuls of spinach or other greens
• ▢ ⅛ cup sliced kalamata black olives

Chickpea Mixture

• ▢ ½ can rinsed and drained chickpeas
• ▢ 1 tbsp fresh squeezed lemon juice
• ▢ 2 tbsp extra virgin olive oil
• ▢ 2 tbsp balsamic vinegar
• ▢ ½ shallot thinly sliced (or 2 tbsp finely diced red onion)
• ▢ 1 tsp pure maple syrup
• ▢ salt and pepper to taste

Instructions

 

• 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!

Video

Notes

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. 

Storage:

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.

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

 

Nutrition

Serving: 200g | Calories: 350kcal | Carbohydrates: 45g | Protein: 15g | Fat: 12.5g | Saturated Fat: 12.5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Sodium: 400mg | Potassium: 400mg | Fiber: 6.5g | Sugar: 2.5g | Vitamin A: 75IU | Vitamin C: 15mg | Calcium: 75mg | Iron: 3mg

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