Mediterranean Chickpea & Feta Wrap With Veggies & Yogurt Sauce
This wrap is fresh, crunchy and filling without being heavy. Chickpeas bring protein and fiber, feta adds a salty punch and the yogurt sauce ties everything together with a cool, herby flavor. It works as a quick lunch, a light dinner or a meal-prep option you can assemble in minutes.
Time
Prep: 15 minutes
Cook: None
Total: 15 minutes
Ingredients
For the Wrap & Filling
Large tortillas or wraps
Cooked chickpeas (canned or homemade)
Crumbled feta
Cucumber, diced
Tomatoes (cherry or Roma), chopped
Red onion, thinly sliced
Parsley, chopped
Crisp veggies of your choice (lettuce, cabbage, bell peppers or carrots)
Optional: Kalamata olives, sliced
Olive oil
Lemon juice
For the Yogurt Sauce
Yogurt (Greek or regular)
Fresh dill or parsley, finely chopped
Salt and pepper
Optional: a little garlic or lemon zest
Instructions
Prep the veggies
Dice the cucumber, tomatoes and any extra crisp vegetables. Slice the red onion. Chop the parsley.
Season the chickpeas
Rinse and drain if using canned. Drizzle with olive oil, a little lemon juice, salt and pepper. Lightly mash a few if you like a creamier texture.
Make the yogurt sauce
Stir yogurt with dill or parsley. Add salt, pepper and a small squeeze of lemon. Mix until smooth.
Assemble the wrap
Lay the tortilla flat. Spread a spoonful of yogurt sauce down the center. Add chickpeas, veggies, parsley and feta. Add olives if using.
Finish and fold
Drizzle a little olive oil and lemon on top. Fold the sides in and roll tightly. Slice in half if serving right away.
Tips
Warm the tortilla for a few seconds so it rolls without tearing.
Pat the cucumber and tomatoes dry to prevent sogginess.
Add a pinch of salt to the tomatoes to boost their flavor.
Mash some chickpeas to help the filling stick together.
Use Greek yogurt for a thicker sauce.
Slice the onion very thin so it doesn’t overpower the wrap.
Add olives sparingly since they’re already salty.
If the wrap still feels loose, tuck a little lettuce at the bottom to help hold everything.
Variations
Spicy Version: Add chili flakes or a spoon of harissa.
Creamier Version: Add a little hummus inside the wrap.
Protein Boost: Add grilled chicken or turkey strips.
Crunchy Version: Add thin slices of radish or shredded cabbage.
Lemon-Herb Version: Add fresh mint along with parsley.
Vegan Version: Swap the yogurt sauce for tahini and use vegan feta.
Roasted Veg Version: Add roasted peppers or zucchini.
Avocado Twist: Add sliced or mashed avocado for extra creaminess.
Q&A
Can I use canned chickpeas?
Yes. Just rinse and drain them well.
Can I make the wraps ahead?
It’s better to prep the fillings ahead and assemble right before eating so they stay crisp.
Can I use whole-wheat or low-carb wraps?
Any wrap works here.
Can I store leftovers?
Store the chickpeas, veggies, and sauce separately. Mix and roll when ready.
Is the yogurt sauce optional?
You can skip it, but it adds a cooling balance to the salty feta.
Nutrition
(Approx. per wrap)
Depends on tortilla size, but an average wrap includes:
Calories: 380–450
Protein: 14–18 g
Carbs: 48–55 g
Fat: 12–17 g
Fiber: 7–10 g
Conclusion
This wrap is simple, fresh and easy to customize. You can keep it light or make it more filling with a few additions. If you ever want a meal-prep version, a low-cal style or a creamy version with hummus, just let me know.