Spicy Chickpea Wraps with Spinach and Avocado
Looking for a super easy vegan meal? These spicy chickpea wraps with spinach and avocado take just minutes to make for a healthy and delicious lunch or quick dinner.
Chickpea salad is much like egg salad or tuna salad, without the eggs or tuna. It’s mashed up chickpeas, mixed with ingredients like vegan mayo, lemon, celery, red onion, dijon and other egg salad favourites.
It can be eaten on its own for a quick snack or meal or piled into a wrap or sandwich made with your favourite bread.
This version features sriracha, vegan mayo, lemon, sea salt, pepper and garlic powder for a spicy twist on the classic flavours.
These tasty wraps feature spicy chickpea salad in a wrap with avocado and spinach for a simple but nutritious meal that’s perfect for a packed lunch or easy dinner.
The recipe is nothing fancy, you’ll need just a few simple ingredients but the taste won’t let you down! The chickpea filling can be made in advance so it’s a great option for meal prep and it can be eaten on its own or used in this wrap, a sandwich or added to a salad.
Please see the recipe card at the end of the post for the full ingredient list with measurements.
- Chickpeas: Canned chickpeas work great. Drain and rinse them well before use and you’re good to go! You can also used chickpeas you cooked from scratch or switch it up and use white beans.
- Sriracha: Makes them spicy. Alternatives are buffalo sauce, any hot sauce or chili garlic paste.
- Mayo: Use a vegan mayo to keep this recipe vegan, otherwise, any mayo works. Tahini is also a suitable substitute.
- Lemon: If you don’t have lemon on hand a little splash of vinegar also works.
- Garlic Powder: I use garlic powder here for convenience but you can also use 1-2 cloves of mashed or grated garlic.
- Cilantro: You can swap this for parsley or omit it if you don’t like cilantro.
- Tortilla: Any large tortillas work. I like La Tortilla Factory.
- Spinach: Use fresh spinach or finely chopped kale massaged with 1 tsp olive oil to soften it.
- Avocado: Optional but delicious! Use as much or as little as you like.
Variations & Additions
- Sauce: For even more flavour, try a spread of spicy cashew mayo, vegan tzatziki or ranch sauce in your wrap.
- Extra Veggies: Cucumber, red bell pepper and/or tomato can be added to the wrap for extra volume, flavour and nutrition.
- These pickled red onions or roasted red peppers would also be yummy in the wrap!
- Hummus or Spread: Spread a layer of garlic-lime cashew cream, hummus, vegan tzatziki, southwest dressing, or tahini sauce for an extra creamy and flavorful element.
- Grilled Vegetables: Include grilled or roasted bell peppers, zucchini, or eggplant for added smokiness and flavor.
- Crispy Toppings: Add crispy elements to your wrap like coconut bacon, crushed tortilla chips, crispy chickpeas, or toasted pumpkin seeds crunch.
- Shredded Carrots, Cabbage or Beets: Add shredded veggies to your wrap for nutriton, color, texture, and a hint of natural sweetness.
- Slaw: Add this beet apple slaw or spicy carrot slaw to your wrap.
How to Make Chickpea Wraps
Step 1: Prepare the chickpeas.
You can either give the chickpeas a quick pulse in a food processor to break them up or you can mash them in a bowl with a fork.
Step 2: Mix the salad.
Next, add the rest of the salad ingredients to the chickpeas and mix well. This includes the garlic powder, Sriracha, mayo, lemon, cilantro, salt and pepper.
Quick Tip: If you want to add additional ingredients to the chickpea salad, try celery, red or green bell pepper, red onion or shallot, green onion, or dill pickle. Curry powder, grapes or raisins are also interesting!
Step 3: Build your wrap.
Start with a bed of spinach then add a big scoop of the chickpea mixture and top with avocado, another little sprinkle of salt and pepper and more hot sauce, if desired.
Roll up your wrap and enjoy!
Notes & Tips
- Looking for a side? Try these baked fries or tofu nuggets.
- For a side soup, try black bean soup, minestrone or kale cauliflower soup.
- For a side salad, try avocado corn salad, kale caesar salad, Mediterranean kale salad or pasta salad.
- For a smaller serving, the recipe can be cut in half or even quartered but it does store well so feel free to make the full recipe and store the leftovers for later.
Making Ahead & Storing
- The chickpea salad mixture can be made ahead and stored in the fridge for up to 4 days.
- Assembled wraps will keep for 1-2 days in the fridge though they’re best assembled fresh due to the avocado.
- This recipe is not suitable for freezing.
Did you try this recipe?
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A very quick and easy dinner that’s packs a punch. The chickpea mixture tastes even better the next day so feel free to make that ahead of time and store in the fridge. It’s also great in salads or eaten just as is!
- 2 14 oz or 1 28 oz can of chickpeas, drained and rinsed (approx. 3.5 cups)
- 2–3 tbsp Sriracha sauce (start with 2 tbsp, add more as needed or to taste)
- 2–3 tbsp vegan mayo or tahini (start with 2 tbsp, add more as needed or to taste)
- 1–2 tbsp fresh lemon juice (start with 1 tbsp, add more as needed or to taste)
- 1 tsp garlic powder
- salt and pepper, to taste
- 1 cup lightly packed cilantro, chopped
- large tortillas
- 1/2 avocado per wrap
- Either place the chickpeas in a blender or food processor and pulse until the chickpeas are mostly broken down or mash them in a bowl with a fork or potato masher. It should be chunky but starting to hold together.
- Combine the chickpea mixture in a mixing bowl with everything except the spinach and avocado. Mix well. The mixture should resemble egg or tuna salad. Adjust the amount of sriracha, mayo and lemon to taste or desired consistency.
- To assemble the wraps, place a scoop of the chickpea mixture into each wrap then top with spinach and avocado. Season with salt and pepper, if desired.
- Roll them up and enjoy!
- The chickpea mixture makes enough for 6 wraps but any extra can be stored in the fridge up to 4 days and added to salads or just eaten as is.
- Additional ingredients that are good in the chickpea salad are chopped celery, red onion, green onion, shallot or dill pickle. For curried chickpea salad, add 1 tsp curry powder.
- You can easily half or quarter the recipe to suit your needs.
- Sriracha and mayo measurements don’t have to be exact. If you don’t want it spicy, feel free to use less sriracha or omit it and add extra mayo and lemon or try some dijon mustard. Alternatives to sriracha are any hot sauce, buffalo sauce or chili garlic paste.
- Nutrition facts are for chickpea salad mixture only. Adjust for the wrap you use and if you add avocado.
- Serving Size: 1/6th of chickpea salad
- Calories: 130
- Sodium: 394 mg
- Fat: 5 g
- Carbohydrates: 17 g
- Fiber: 5 g
- Protein: 6 g
Keywords: chickpea wraps, chickpea salad wrap