Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt
If you’re looking for a fresh, satisfying vegetarian wrap that actually feels filling, this Grilled Zucchini & Feta Chickpea Wrap delivers. It combines smoky grilled zucchini, warmly spiced chickpeas, creamy feta, and a bright herbed yogurt sauce, all wrapped in a soft whole wheat tortilla. The textures are balanced, the flavors are layered, and it works just as well for lunch as it does for a light dinner.
It’s simple enough for a weekday meal but flavorful enough to serve to guests. Plus, everything can be prepped ahead, making it great for meal planning.
Prep Time: 15 minutes
Cook Time: 15–20 minutes
Total Time: About 30–35 minutes
Servings: 2–4 wraps
Ingredients
For the Wraps
1–2 medium zucchinis, sliced lengthwise into thin strips
1 can (15 oz) chickpeas, drained and rinsed (about 1 cup cooked)
1/4 to 1 cup crumbled feta cheese
2–4 large whole wheat tortillas or flatbreads
1–2 tablespoons olive oil
Salt and black pepper to taste
Optional spices: 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin
Optional add-ins: handful of spinach or arugula, thinly sliced red onions, roasted red peppers
For the Herbed Yogurt Sauce
1/2 to 3/4 cup plain Greek yogurt
1–2 tablespoons fresh lemon juice
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh parsley (or mint)
1 garlic clove, minced (optional)
Salt and black pepper to taste
Instructions
Preheat a grill pan or outdoor grill over medium heat.
Brush zucchini slices lightly with olive oil and season with salt and pepper.
Grill zucchini for 2–3 minutes per side until tender and lightly charred. Set aside.
Heat 1 tablespoon olive oil in a skillet over medium heat.
Add chickpeas and cook for 5–7 minutes, stirring occasionally.
Season chickpeas with smoked paprika, garlic powder, cumin, salt, and pepper. Cook until lightly golden.
Prepare the yogurt sauce by mixing Greek yogurt, lemon juice, herbs, garlic, salt, and pepper in a small bowl. Adjust seasoning to taste.
Warm tortillas briefly in a dry pan or microwave until pliable.
Assemble wraps by spreading herbed yogurt on the tortilla, layering zucchini, chickpeas, feta, and any optional add-ins.
Fold and roll tightly. Slice in half and serve immediately.
Tips
Slice zucchini evenly so they cook at the same rate.
Pat chickpeas dry before cooking to help them crisp.
Don’t overcrowd the pan when grilling zucchini. Work in batches if needed.
Taste the yogurt sauce before assembling. Adjust lemon or salt as needed.
Warm wraps gently to prevent cracking when rolling.
Add feta just before rolling to maintain its crumbly texture.
Use fresh herbs for the brightest flavor.
Let grilled zucchini cool slightly to avoid soggy wraps.
Toast the assembled wrap briefly in a pan for a crispy exterior.
Store components separately if prepping ahead.
Variations
Spicy Version: Add chili flakes or a drizzle of hot sauce.
Mediterranean Twist: Add olives and sun-dried tomatoes.
Avocado Addition: Add sliced avocado for creaminess.
Roasted Veggie Mix: Include roasted eggplant or bell peppers.
Hummus Layer: Spread hummus under the yogurt sauce.
Vegan Option: Replace feta with plant-based feta and use dairy-free yogurt.
Grain Boost: Add cooked quinoa or bulgur for extra texture.
Protein Upgrade: Include grilled halloumi slices.
Low-Carb Option: Serve as a lettuce wrap instead of tortilla.
Smoky BBQ Style: Toss chickpeas in a little BBQ seasoning.
Q&A
Can I roast the zucchini instead of grilling?
Yes. Roast at 400°F for 15–18 minutes.
Can I use dried chickpeas?
Yes, just cook them fully before using.
Is this good for meal prep?
Yes. Store fillings separately and assemble when ready.
How long does the yogurt sauce last?
Up to 3 days refrigerated in an airtight container.
Can I make it dairy-free?
Yes, use plant-based yogurt and feta alternatives.
What wraps work best?
Whole wheat tortillas, flatbreads, or lavash all work well.
Can I serve this cold?
Yes, though it’s best slightly warm.
Are canned chickpeas okay?
Absolutely. Just rinse and dry them first.
Can I add meat?
Grilled chicken pairs nicely if you want extra protein.
How do I keep wraps from getting soggy?
Avoid over-saucing and let grilled vegetables cool slightly before assembling.
Nutrition
(Approximate Per Wrap, based on 4 servings)
Calories: 320–380
Protein: 12–16 g
Fat: 14–18 g
Carbohydrates: 35–40 g
Fiber: 7–9 g
Sugar: 4–6 g
Sodium: Varies depending on feta and seasoning
Values may vary based on portion size and added ingredients.
Conclusion
This Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt is a balanced, flavorful meal that proves vegetarian dishes can be hearty and satisfying. The smoky zucchini, spiced chickpeas, tangy feta, and fresh yogurt sauce come together in a way that feels both comforting and fresh.
It’s versatile, customizable, and simple enough for any day of the week. Once you try it, it’s likely to become part of your regular rotation, especially when you want something wholesome that still feels full of flavor.