Spicy Chickpea Wraps
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 packed 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.
- Dietary Features: Vegan and can be made gluten-free.
- Easy meal you can make in 10 minutes.
- Customize with different veggies and and sauces.
- Enjoy the chickpea mixture in a wrap or sandwich, eat on its own for a quick snack or add to salads and bowls.
- 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 minced 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.
How to Make Chickpea Salad
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 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.
- Sauce: For even more flavour, try a spread of spicy cashew mayo, vegan tzatziki or ranch sauce in your wrap.
- 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!
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?
I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.
Spicy Chickpea Wraps with Spinach and Avocado
- Prep Time: 10 mins
- Total Time: 10 minutes
- Yield: 6
- Category: Entree
- Cuisine: American
- Diet: Vegan
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
Love quick and easy recipes. Thank you for sharing this with us. Lisa 🙂
Simple & tasty ! very nice, I recommend 🙂
Delicious and easy, ideal for meal prep
I adjusted the mayonaise and shiracha
Also the herbs
We enjoyed it in a wrap, on a bagel and on toast
I’ve been using this recipe for years – can you please put the salt measurement back in?
I’m sorry, I believe it was 1/2 tsp it just really depends on what other ingredients you use and your taste preference for salt. I would start with 1/4 tsp and salt to taste from there.
I made this for my daughters lunch with her help. She does not like cilantro so we left it out. I also added diced onion. Will definitely make this again, going to try buffalo sauce instead of siracha.
I love it with buffalo sauce! Glad you enjoyed!
Delicious and easy to make! A keeper! Thank you for the recipe
Thank you I’m so trying the wrap as I have way to much chick peas in the cupboard. Looks easy and simply and sounds delicious not to mention nutrious and economical.
I had emptied a can of chickpeas today to use the aquafaba for baking so needed something quick to throw together to use up the chickpeas. Very glad I found this as I don’t like the texture of chickpeas so mashed up in a wrap like this it is ridiculously tasty. My first visit to your site, looking forward to delving through your recipes for more!
These are amazing! I added some chopped red onion then tomatoes to the wrap too and they are so good. VERY filling as well. Usually WFH I will get hungry around 4/4:30 after lunch but these keep you full all afternoon!
Thanks, Laura! So glad you enjoy them!
These are absolutely delicious. Literally eating it by the spoonful. Thanks for such an incredible and filling recipe!
Oh my goodness! These are delicious!!! Super filling too. My mom and I are new to plant-based eating and this recipe is a keeper! Thanks for sharing.
I love when I find a recipe that I have all of the ingredients for!! Today was a “what’s for lunch” day and I remembered having bookmarked this recipe! Great flavour, I kept the spice light and figured more could be added as desired. Looking forward to tomorrow’s leftovers as I noticed the recipe says even better the next day! I ate it all before I could take a pic and share it- tomorrow!!
Thanks for another great-tasting fast recipe.
Canned chickpeas up the convenience factor in these naan wraps, which have a lovely balance of sweet and spicy flavors and creamy and crunchy textures.
This is easy to make, extremely tasty and heathy. The whole family, kids included loved it! We will add this into our regular recipes we make. We had no leftovers, so don’t know how it tastes the next day. We used 1 tbsp siracha per can of chickpeas and I added extra siracha to my wrap.
That’s awesome, Jim! I’m so glad you enjoyed them and thanks so much for the review!