Chickpea & Avocado Salad Wrap
Fuel your body with this protein-packed, plant-powered Chickpea & Avocado Salad Wrap that’s perfect for lunch, post-workout recovery, or clean eating on the go.
If you’re searching for a delicious way to hit your protein goals while sticking to vegetarian nutrition, look no further. This wrap brings together the creamy richness of avocado with the plant-based power of chickpeas, delivering fiber, healthy fats, and muscle-repairing nutrients in every bite. Plus, it’s fast, affordable, and easy to meal prep. Whether you’re deep into training or just looking for a healthy, balanced meal, this wrap fits right into your lifestyle.
Prep Time: 10 minutes
Servings: 2 large wraps
Ingredients
To build two high-protein vegetarian wraps, you’ll need:
- 1 (15 oz) can of chickpeas, drained and rinsed
- 1 medium avocado, ripe
- ¼ cup plain Greek yogurt (or dairy-free alternative)
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- ¼ cup finely chopped red onion
- ¼ cup shredded carrots
- 2 large whole grain or low-carb wraps
- ½ cup mixed greens or baby spinach
- Optional: 1 tablespoon hemp seeds for added protein
- Optional: Dash of hot sauce or sriracha for heat
Instructions
1. Mash the Chickpeas and Avocado Together
Grab a large mixing bowl and add the chickpeas and avocado. Use a fork or potato masher to mash them together until they reach a chunky consistency. You want the mixture to hold together but still have some texture.
2. Mix in the Creamy Elements
Next, add the Greek yogurt, lemon juice, and Dijon mustard. These ingredients add creaminess, tang, and a protein boost. Stir everything together until well combined.
3. Season and Add Crunch
Sprinkle in the garlic powder, salt, and pepper. Then toss in the chopped red onion and shredded carrots. The onion adds a sharp bite while the carrots provide a subtle sweetness and crunch—exactly what you want in a satisfying wrap.
4. Add Optional Boosters
If you want to up the protein content, now’s the time to sprinkle in some hemp seeds. If you like a little heat, add a dash of hot sauce. Stir everything again to make sure the flavors are evenly distributed.
5. Assemble the Wraps
Lay your whole grain or low-carb wraps flat. Divide the chickpea-avocado mixture evenly between the two wraps, spreading it across the center of each. Top with a generous handful of mixed greens or spinach.
6. Roll and Wrap
Fold in the sides, then roll each wrap tightly from the bottom up. Slice in half on a diagonal if serving immediately, or wrap in foil if you’re prepping ahead.
Fitness-Friendly Tips
- Meal prep tip: Make the chickpea mixture up to 3 days in advance and store it in an airtight container.
- Gluten-free option: Use gluten-free tortillas or serve the filling in lettuce cups.
- Post-workout tweak: Add a hard-boiled egg or a scoop of cottage cheese on the side for extra protein.
Nutrition Facts (Per Wrap)
Nutrition values are approximate and based on using whole grain wraps and Greek yogurt.
| Nutrient | Amount |
| Calories | 370 kcal |
| Protein | 16 g |
| Carbohydrates | 38 g |
| Fiber | 10 g |
| Sugars | 4 g |
| Fat | 17 g |
| Saturated Fat | 3 g |
| Sodium | 420 mg |
| Potassium | 750 mg |
| Calcium | 120 mg |
| Iron | 3 mg |
Why Fitness Lovers Choose This Wrap
Chickpeas are loaded with plant protein and complex carbs, making them perfect for sustained energy. Avocados offer heart-healthy fats and potassium to fight muscle cramps. Paired with Greek yogurt, this wrap becomes a powerhouse of protein, fiber, and healthy fats. It’s clean, quick, and deeply satisfying.
Whether you’re lifting heavy or doing HIIT, this wrap supports recovery, energy levels, and lean body goals. It also fits seamlessly into vegetarian, flexitarian, and Mediterranean-style diets.
Storage & Prep Notes
- Store the chickpea-avocado filling separately for up to 3 days in an airtight container.
- Wraps should be assembled just before eating for best texture.
- This recipe scales well—simply double or triple for weekly meal prep.
Final Thoughts
Clean eating doesn’t have to be complicated. With simple ingredients and bold flavors, this Chickpea & Avocado Salad Wrap hits every note: it’s quick to make, rich in nutrients, and ideal for anyone focused on fitness nutrition.
