Chickpea & Feta Wrap with Veggies & Yogurt Sauce—let me tell you, this is one of those meals that makes you smile before the first bite. Honestly, I first threw this together on a rushed weeknight, thinking, “Meh, it’ll do,” and ended up finishing the whole wrap in record time. The chickpeas are hearty, the feta adds that perfect salty tang, and the yogurt sauce? Oh, it’s like a creamy hug in every bite. Crunchy cucumber, sweet cherry tomatoes, and a hint of fresh parsley make it feel bright and fresh. You’ll want to make it again immediately. Whether for a quick lunch or an easy dinner, this wrap has it all. And hey, if you want the recipe straight to your inbox, just subscribe below—seriously, you don’t wanna miss it.
Why You’ll Love This Chickpea & Feta Wrap with Veggies & Yogurt Sauce
What Makes It Special
Here’s the thing: wraps can be boring. But this one? Anything but. The combination of creamy Greek yogurt, salty feta, and crisp veggies is just… wow. Honestly, every bite hits all the right notes—soft, crunchy, tangy, fresh.
I still remember the first time I made it for a picnic. I was rushing, chopping veggies too fast, accidentally spilling a few chickpeas on the counter, but it didn’t matter. Once I wrapped it up and took a bite, it was game over. And that’s the beauty of this wrap—it feels fancy, but it’s totally no-fuss.
Healthy Meets Convenient
Protein-packed chickpeas keep you full, while feta adds calcium and flavor without weighing you down. And the veggies? Fiber, vitamins, freshness—you get the whole package. The whole thing comes together in 15 minutes, which is basically a miracle for a busy weekday.
I often prep a batch on Sunday, and by Tuesday, it’s still crisp and delicious. It’s the kind of meal that makes you feel like you’re eating healthy without even trying. Seriously, convenience + flavor + nutrition = a winner in my book.
Ingredients & What You’ll Need
Core Ingredients Breakdown
| Ingredient | Why It Works |
|---|---|
| 1 can chickpeas, drained & rinsed | Protein, heartiness |
| ½ cup crumbled feta | Salty, tangy punch |
| 1 cup diced cucumber | Crunch and freshness |
| 1 cup cherry tomatoes, halved | Juicy sweetness |
| ½ red onion, thinly sliced | Sharp contrast |
| ¼ cup parsley, chopped | Bright herbal note |
| 4 large whole wheat tortillas | Base, fiber-rich |
Yogurt Sauce:
- ½ cup Greek yogurt
- 1 tbsp lemon juice
- 1 tsp olive oil
- 1 clove garlic, minced
- Salt & pepper to taste
The Greek yogurt sauce ties it all together, adding a creamy tang that hugs every ingredient. Lemon juice keeps it bright, and garlic? Well, that’s my personal favorite kick.
Tools & Setup Tips
No fancy gadgets required—just a whisk for the sauce, a bowl for mixing, and a spatula for spreading. I like to warm tortillas slightly before rolling; trust me, it makes a huge difference. And chop the parsley last—it keeps that vibrant green color.
Pro tip: lightly mash a few chickpeas for a creamy texture while leaving some whole for bite. Adds interest without extra effort.
How to Make the Chickpea & Feta Wrap
Step‑by‑Step Walkthrough
- Make the yogurt sauce: Whisk together Greek yogurt, lemon juice, olive oil, garlic, salt, and pepper. Taste it—sometimes I throw in a bit more lemon, because I like that zing.
- Prepare the filling: In a large bowl, combine chickpeas, feta, cucumber, cherry tomatoes, red onion, and parsley. Toss gently. Don’t overmix or you’ll lose that satisfying texture.
- Warm the tortillas: Heat them 10–15 seconds in a skillet or microwave. Makes rolling easier and prevents cracking.
- Assemble: Spread a generous spoonful of yogurt sauce onto each tortilla, top with chickpea mixture, fold sides, roll tightly.
- Serve or store: Enjoy immediately, or wrap in parchment for an on-the-go lunch.
Honestly, I sometimes overstuff the wrap, and yes—it gets messy—but it tastes amazing no matter what.
Pro Tips & Variations
- Extra flavor: A drizzle of olive oil or an extra squeeze of lemon is magical.
- Herb swaps: Mint or cilantro gives a fresh twist.
- Crunch: Roasted chickpeas or sliced bell peppers add a nice bite.
- Vegan option: Swap feta with vegan cheese and yogurt with plant-based yogurt.
Feel free to experiment—sometimes I toss in olives or smoked paprika. The possibilities are endless.
Serving, Storing & FAQ
Serving & Storage Tips
Best served fresh, but wrapping tightly in parchment keeps it portable. Fridge storage: 3–4 days max. If prepping ahead, keep filling separate from wraps. Add extra feta or parsley before eating for flair.
Pair with a light side salad or roasted veggies, and boom—you’ve got a meal that’s satisfying and visually gorgeous.
Frequently Asked Questions (FAQ)
Can I make this vegan?
Yes! Swap feta for vegan cheese and Greek yogurt for plant-based yogurt.
Can I roast chickpeas instead of canned?
Absolutely. Roasting adds crunch and nutty flavor. Adjust seasoning as desired.
What can I use instead of parsley?
Mint, cilantro, or arugula work perfectly.
Is this good for meal prep?
Yes! Keep filling separate and assemble just before eating for best texture.
Can I add more veggies?
Definitely—spinach, bell peppers, or shredded carrots are all great.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 13 g |
| Carbohydrates | 35 g |
| Fat | 14 g |
| Saturated Fat | 5 g |
| Fiber | 7 g |
| Sugar | 5 g |
| Sodium | 430 mg |
Conclusion
This Chickpea & Feta Wrap with Veggies & Yogurt Sauce proves that healthy, quick, and flavorful can coexist. Simple, versatile, and satisfying, it’s the perfect grab-and-go meal.
I’d love to see your version—drop a review below or share a photo on Pinterest.
For more Mediterranean-inspired meals, check out Balsamic Chicken with Strawberry Basil Relish or Grilled Chicken with Blueberry Balsamic Glaze. Simple, fresh, and delicious—what’s not to love?
Print
Chickpea & Feta Wrap with Veggies & Yogurt Sauce | Quick & Healthy Mediterranean Wrap
- Total Time: 15 minutes
- Yield: 4 wraps 1x
- Diet: Vegetarian
Description
This Chickpea & Feta Wrap with Veggies & Yogurt Sauce is quick, fresh, and bursting with Mediterranean flavor. Crunchy cucumber, juicy cherry tomatoes, hearty chickpeas, and salty feta come together with a creamy yogurt sauce that’s pure magic. Perfect for lunch, dinner, or a grab-and-go meal that energizes your day. Honestly, it’s simple, versatile, and one bite will make you fall in love.
Ingredients
For the Wrap:
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- ½ cup crumbled feta cheese
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ¼ cup fresh parsley, chopped
- 4 large whole wheat tortillas or wraps
For the Yogurt Sauce:
- ½ cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- 1 clove garlic, minced
- Salt and freshly ground black pepper, to taste
Instructions
In a small bowl, whisk together Greek yogurt, lemon juice, olive oil, garlic, salt, and pepper to make the sauce.
In a large mixing bowl, combine chickpeas, feta, cucumber, cherry tomatoes, red onion, and parsley. Toss gently.
Warm the tortillas slightly to make them pliable.
Spread a generous spoonful of yogurt sauce over each tortilla.
Top with the chickpea mixture and wrap tightly.
Serve immediately or wrap in parchment for a portable meal.
Notes
Warm tortillas for easier rolling.
Swap parsley for mint or cilantro for a fresh twist.
Roasted chickpeas add extra crunch and flavor.
Vegan option: replace feta with vegan cheese and Greek yogurt with plant-based yogurt.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Snack
- Method: No-Cook, Assembly
- Cuisine: Mediterranean, Greek-Inspired
Nutrition
- Serving Size: 1 wrap
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 430 mg
- Fat: 14 g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 13g
- Cholesterol: 12 mg