This smashed chickpea tortilla wrap is a quick, wholesome, and satisfying meal that combines creamy avocado, hearty chickpeas, and vibrant roasted red peppers.
Packed with plant-based protein, fiber, and healthy fats, it’s both nourishing and energizing while staying low in saturated fat.
Perfect for busy days, it’s a fuss-free recipe that toasts up golden and crisp, making it ideal for lunch, meal prep, or a light dinner.
Chickpea Tortilla Wrap
Equipment
- 2 medium mixing bowls
- 1 cutting board
- 1 sharp knife
- 1 fork or potato masher
- 1 zester or fine grater
- 1 citrus juicer (manual or handheld)
- 1 Non-Stick Skillet
- 1 spatula
- Measuring spoons (½ tbsp, 2 tsp, pinch)
- Measuring cups (½ cup, ⅓ cup, 2 cups)
Ingredients
- ½ cup roasted red peppers diced (from jar in olive oil)
- ⅓ cup feta cheese crumbled
- ½ tablespoon olive oil from roasted red pepper jar
- 2 teaspoons red wine vinegar
- 1 pinch crushed red pepper flakes
- 1 14 oz / 400 g can chickpeas, drained and rinsed
- 1 garlic clove minced or pressed
- ½ medium avocado
- ½ lemon juiced and zested
- Kosher salt to taste
- Black pepper to taste
- 2 cups fresh spinach or other greens
- 2 large burrito-size tortillas
Instructions
- Prepare the roasted pepper mixture: In a small mixing bowl, combine the diced roasted red peppers with the crumbled feta cheese. Add a drizzle of the olive oil from the pepper jar, the red wine vinegar, and a pinch of crushed red pepper flakes. Stir gently until everything is well coated and flavorful. Set this aside as one of the wrap fillings.
- Mash the chickpeas and avocado: Place the drained chickpeas in another bowl and mash them with a fork or potato masher until mostly broken down, leaving some texture for bite. Add the avocado and continue mashing until the mixture is creamy yet slightly chunky. Mix in the lemon juice, grated zest, minced garlic, salt, and pepper. Taste and adjust seasoning if needed so the flavors are bright and balanced.
- Assemble the tortillas: Lay a tortilla flat on a cutting board. Using a sharp knife, make a single cut from the center of the tortilla straight down to the edge—this will help with folding. Imagine the tortilla is divided into four equal sections. Place the roasted red pepper and feta mixture in one section, spread the chickpea–avocado mash in another, and pile fresh spinach into a third section. Leave the last quarter empty for easier folding.
- Fold into a layered wrap: Starting at the slit, fold one section over the next in a clockwise motion until the tortilla forms a compact triangular shape, keeping the fillings neatly layered inside. Repeat with the second tortilla and the remaining filling.
- Toast until golden and crisp: Heat a non-stick skillet over medium-low heat with a small drop of olive oil. Place one wrap in the pan and cook for 2–3 minutes per side, pressing lightly with a spatula, until the tortilla is crispy and golden brown. Flip carefully to avoid spills. Repeat with the second wrap.
- Serve and enjoy: Remove from the skillet and let the wraps rest for a minute before slicing, as this helps the layers stay intact. Serve warm with your favorite dip or a side salad for a balanced, satisfying meal.
Notes
- Chickpeas and avocado make a creamy, protein-rich filling.
- Roasted red peppers add a smoky-sweet contrast.
- Feta cheese provides tangy, salty balance.
- Fresh spinach adds crunch and nutrients.
- A tortilla folding method keeps fillings layered.
- Toasting the wrap creates a golden, crispy texture.
- Quick recipe—ready in about 30 minutes.
- Easily adaptable with different greens or cheese.
- Great for meal prep or on-the-go lunches.
- Vegetarian, fiber-packed, and nutrient-dense option.
Chef’s Secrets for Best Flavor
The key to a delicious wrap lies in balancing textures and flavors.
Don’t mash the chickpeas completely smooth—leaving some small chunks gives the filling a hearty bite.
Using oil from the roasted pepper jar instead of plain olive oil infuses extra flavor with minimal effort.
Always zest the lemon before juicing to capture its fresh, aromatic oils.
Finally, toasting over medium-low heat ensures the tortilla becomes evenly golden without burning, while the fillings stay warm and melty.
Serving Suggestions and Pairing Ideas
This wrap makes a satisfying standalone meal, but you can elevate it with a few thoughtful sides.
A light soup, such as tomato basil or lentil, pairs beautifully for a cozy lunch.
For crunch, serve alongside baked sweet potato fries or roasted chickpeas.
If you’d like something refreshing, a simple cucumber-tomato salad or coleslaw balances the richness.
For dipping, try tzatziki, hummus, or even a light yogurt-based dressing for extra creaminess.
Storage Tips for Freshness
These wraps are best enjoyed freshly toasted, but they can also be prepped ahead.
If meal prepping, assemble the wraps without toasting and store them in an airtight container in the fridge for up to one day.
Toast just before serving for maximum crispiness.
Alternatively, you can prepare the chickpea-avocado mash and roasted pepper mixture in advance—keep them in separate containers for up to 2–3 days.
Add greens and assemble when ready to eat to prevent sogginess.
Frequently Asked Questions
1. Can I make this wrap vegan?
Yes! Simply skip the feta cheese or swap it with a vegan feta alternative.
The chickpea and avocado mash is already creamy and flavorful, so the wrap still tastes delicious without dairy.
2. What type of tortilla works best?
Burrito-size flour tortillas are ideal because they fold and crisp easily without tearing.
Whole wheat or spinach tortillas can be used for extra fiber and flavor, but avoid very thin wraps that may break.
3. Can I use fresh roasted peppers instead of jarred?
Absolutely. If you prefer homemade, roast red peppers in the oven until charred, peel off the skins, and chop.
Jarred peppers are convenient, but fresh ones add a deeper smoky flavor.
4. How do I keep the wrap from getting soggy?
The trick is to assemble right before toasting. If prepping ahead, store the chickpea mixture and veggies separately and only layer the fillings when ready to cook.
Also, pat roasted peppers dry with a paper towel before using.
5. Can I add extra protein to this wrap?
Yes, you can. While chickpeas already provide plant-based protein, adding grilled chicken strips, turkey slices, or even tempeh makes the wrap more filling for those who want extra protein.
