Loved by generations for its fresh, zesty appeal and no-fuss prep, this Chickpea & Feta Wrap with yogurt sauce is everything you need in one handheld meal. It’s cool, creamy, and bursting with crunch from cucumbers and juicy cherry tomatoes—plus that irresistible tang from crumbled feta.
What makes it special isn’t just how it tastes (though it’s outrageously good). It’s the way this wrap fits into real life—quick lunches, light dinners, sunny picnic spreads, or something filling you can grab on the go. With a tangy lemon-herb yogurt sauce and hearty chickpeas, it’s proof that wholesome food doesn’t have to be boring or time-consuming.
This one’s a staple at our house—and the best part? You can easily make it your own. Let’s dive in.
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Why This Chickpea & Feta Wrap Belongs in Your Rotation
A wrap that satisfies every craving
This wrap hits all the high notes—creamy, crunchy, savory, and fresh. Chickpeas bring that protein-packed satisfaction, while crumbled feta adds a sharp, salty kick. Wrap it all up in a soft whole wheat flatbread, and it becomes the kind of meal you start craving even before you’re hungry.
The chopped cucumber and tomato add a juicy, garden-fresh bite. And the red onion? Just enough zing to wake up the wrap without overpowering it. When you layer all these textures together, every bite feels bright and full of contrast.
Packed with plant-based power & Mediterranean flair
This recipe leans into Mediterranean flavors in the best way—think lemon juice, garlic, olive oil, and fresh herbs. These simple pantry ingredients create bold, sun-kissed flavor without any fuss.
And let’s not ignore the benefits: Chickpeas are rich in fiber, iron, and plant protein. Feta brings calcium and tang. The yogurt sauce? Creamy probiotics meet citrusy brightness. It’s a lunch that fuels your body and feeds your mood—just the way food should.
What Makes This Chickpea & Feta Wrap So Good?
Flavor and texture in every bite
What really brings this wrap to life is the balance of textures and temperatures. You’ve got soft chickpeas, crisp cucumber, juicy cherry tomatoes, and cool yogurt sauce wrapped in warm flatbread. It’s like a Greek salad got together with your favorite sandwich—and it works.
The oregano in the chickpea mixture adds a gentle herbaceous lift, while olive oil rounds out the mouthfeel with richness. You’ll taste tang, crunch, cream, and warmth in every bite.
The yogurt sauce that brings it all together
Let’s talk about that sauce. It’s simple—Greek yogurt, lemon juice, garlic, and dill or mint—but it’s what turns this wrap from “pretty good” to “must make again.”
It’s garlicky but smooth, herby but balanced. And because it uses plain Greek yogurt, it brings extra protein and a cool tanginess that offsets the salty feta beautifully. You could spoon it over roasted veggies, drizzle it on grain bowls, or keep it just for wraps—it’s that versatile.
Easy, Nourishing, and Meal-Prep Friendly
Minimal ingredients, maximum reward
With only 10 basic ingredients and two quick steps, this wrap is one of those back-pocket meals you’ll keep turning to. Whether you’re a seasoned meal-prepper or just trying to survive the weekday lunch rush, it’s got your back.
All you need is:
- A bowl for the filling
- A smaller one for the sauce
- Wraps or flatbreads to pull it all together
Even better? The chickpea mixture and yogurt sauce hold up beautifully in the fridge, meaning you can make both ahead of time and assemble as needed.
Perfect for lunchboxes, picnics, or quick dinners
These wraps are portable, fuss-free, and easy to scale. Pack one in your lunchbox with a few olives on the side. Slice them into halves or thirds and stack them on a platter for a picnic. Or roll one up for dinner with a side of couscous and roasted veggies (try this Couscous Salad with Roasted Chickpeas).
They’re also naturally vegetarian and easy to make dairy-free with vegan feta and coconut yogurt. Whether you eat them warm, chilled, or room temp, they taste just as satisfying.
Customizing Your Chickpea & Feta Wrap
Add-ins and swaps you’ll love
The base recipe is perfect as is—but that doesn’t mean you can’t have fun with it. Here are a few ideas:
| Ingredient | Swap or Addition |
|---|---|
| Cucumber | Shredded carrots or bell peppers |
| Feta | Vegan feta or goat cheese |
| Cherry Tomatoes | Roasted red peppers or sun-dried tomatoes |
| Chickpeas | White beans or lentils |
| Wraps | Pita pockets or grain-free tortillas |
Want to make it spicy? Add a pinch of cayenne or smoked paprika to the yogurt sauce. Looking for a smoky twist? Toss the chickpeas in smoked paprika and roast them first. You can even turn this into a bowl by skipping the wrap and serving it over greens or rice.
How to serve it up: from flatbreads to bowls
Though wraps are the default, don’t limit yourself. This chickpea and feta mixture is incredible over:
- A bed of arugula or baby spinach
- Brown rice, couscous, or quinoa
- Roasted eggplant or sweet potato rounds
Try pairing it with this Lemon Herb Chicken Bowl with Chickpeas & Feta for a hearty meal. Or go all veggie with this Sheet Pan Zucchini Chickpea Bake with Feta.
Ingredients
For the Wraps:
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup crumbled feta cheese
- 1 cup chopped cucumber
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt & pepper to taste
- 2–4 whole wheat wraps or flatbreads
For the Yogurt Sauce:
- ½ cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp chopped fresh dill or mint
- 1 clove garlic, minced
- Salt to taste
Tools You’ll Need
- Mixing bowls (one large, one small)
- Cutting board & sharp knife
- Spoon for mixing and spreading
- Optional: small skillet or microwave for warming wraps
Ingredient Swaps and Substitutions
- Greek yogurt: Try plant-based yogurt for dairy-free version
- Feta: Use vegan feta or a sprinkle of nutritional yeast
- Wraps: Pita, naan, or grain-free options all work
- Herbs: Dill gives a classic touch, but mint adds brightness
Step-by-Step Instructions
- Mix the filling:
In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, olive oil, oregano, salt, and pepper. Stir gently, then fold in the crumbled feta. - Make the yogurt sauce:
In a small bowl, whisk together the yogurt, lemon juice, garlic, chopped dill or mint, and salt until smooth and creamy. - Assemble the wraps:
Warm the wraps slightly. Spread a spoonful of yogurt sauce down the center, then top with a generous scoop of the chickpea-feta mixture. - Wrap and serve:
Roll tightly and slice in half if desired. Serve immediately or wrap in parchment for later.
What to Serve with Chickpea & Feta Wraps
- A side of olives or hummus
- Couscous or tabbouleh salad
- Roasted sweet potatoes or zucchini
- Lentil soup or vegetable broth
- A cool mint tea or sparkling lemon water
Tips for Best Results
- Use high-quality olive oil for the best flavor
- Chop veggies evenly for balanced bites
- Let the yogurt sauce sit for 10 minutes to deepen flavor
- Toast wraps lightly for added texture
- Double the batch—both filling and sauce store well
Storage Instructions
- Chickpea filling: Refrigerate in an airtight container up to 4 days
- Yogurt sauce: Best within 3 days
- Assembled wraps: Can be stored tightly wrapped for 1 day (note: wrap may soften)
General Information
- Prep time: 10 minutes
- Cook time: 0 minutes
- Total time: 10–15 minutes
- Yield: 2–4 wraps
- Cuisine: Mediterranean-inspired
- Method: No-cook
- Diet: Vegetarian
Nutritional Information (per wrap, serves 4)
| Nutrient | Amount |
|---|---|
| Calories | 330 |
| Protein | 12g |
| Carbs | 34g |
| Fat | 16g |
| Fiber | 6g |
| Sugars | 4g |
Frequently Asked Questions
Can I make these wraps ahead of time?
Yes! Prep the filling and sauce in advance. Assemble right before serving to keep wraps from getting soggy.
Can I use canned white beans instead of chickpeas?
Absolutely. White beans work well and offer a softer texture.
What if I don’t like raw onions?
Swap for green onions or leave them out entirely. You can also soak chopped red onion in lemon juice for a milder taste.
Is this wrap gluten-free?
Only if you use gluten-free wraps. Everything else in the recipe is naturally gluten-free.
Conclusion
This Chickpea & Feta Wrap with Yogurt Sauce is proof that simple ingredients, when layered with care, can become something deeply satisfying. Whether you’re prepping ahead, making lunch in five minutes flat, or feeding a crowd, this wrap delivers flavor, freshness, and flexibility.
If you loved this recipe, be sure to check out:
- Lemon Herb Chicken Bowl with Chickpeas & Feta
- Sheet Pan Zucchini Chickpea Bake with Feta
- Couscous Salad with Roasted Chickpeas
Share Your Creations
Tried this wrap? I’d love to see your version! Share your photos on Pinterest and tag @recipesrealm. Leave a review below and let others know how you made it your own.
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Chickpea & Feta Wrap with Yogurt Sauce
- Total Time: 10–15 minutes
- Yield: 2–4 wraps
- Diet: Vegetarian
Description
This easy Chickpea & Feta Wrap with Yogurt Sauce is fresh, flavorful, and ready in minutes. Packed with protein, veggies, and a creamy Greek yogurt lemon-herb sauce, it’s a satisfying lunch or dinner you can meal-prep or build on the go. Mediterranean-inspired and perfect for busy days!
Ingredients
- For the Wraps:
1 can (15 oz) chickpeas, drained and rinsed
½ cup crumbled feta cheese
1 cup chopped cucumber
½ cup cherry tomatoes, halved
¼ cup red onion, finely chopped
2 tbsp olive oil
1 tsp dried oregano
Salt & pepper to taste
2–4 whole wheat wraps or flatbreads
- For the Yogurt Sauce:
½ cup plain Greek yogurt
1 tbsp lemon juice
1 tbsp chopped fresh dill or mint
1 clove garlic, minced
Salt to taste
Instructions
In a large bowl, mix chickpeas, cucumber, cherry tomatoes, red onion, olive oil, oregano, salt, and pepper. Gently fold in the crumbled feta.
In a small bowl, whisk together all yogurt sauce ingredients until smooth.
Warm wraps slightly. Spread a spoonful of yogurt sauce down the center of each wrap.
Top with the chickpea-feta mixture and roll up tightly. Slice in half and serve, or wrap in parchment for later.
Notes
Use gluten-free wraps if needed.
Swap feta for a dairy-free version or crumbled goat cheese.
Yogurt sauce keeps well in the fridge for up to 3 days.
Add roasted red peppers or greens for extra texture.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Meal Prep
- Method: No-cook
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 wrap
- Calories: 330 kcal
- Sugar: 4g
- Sodium: 480mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 6g
- Protein: 12g
- Cholesterol: 20mg