Creamy Cucumber Chickpea Wraps

refreshing, wholesome dish perfect for quick lunches or light dinners, Creamy Cucumber Chickpea Wraps combine protein-rich chickpeas with cool cucumber and creamy yogurt. The result is a satisfying, plant-based wrap that’s both nutritious and delicious—ready in just minutes.

Why You’ll Love This Recipe

• Quick and easy—ready in under 15 minutes
• No cooking required
• High in fiber and plant-based protein
• Cool and creamy texture with fresh crunch
• Easily customizable to your taste or dietary needs

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Canned chickpeas, drained and mashed
• Plain Greek yogurt or non-dairy alternative
• Dijon mustard
• Cucumber, finely chopped
• Red onion, finely chopped
• Dill pickles or pickle relish, chopped
• Garlic, finely grated
• Fresh chives or herbs, chopped
• Lemon juice
• Salt and black pepper
• Whole wheat wraps or sandwich bread

Directions

1. In a bowl, mash the chickpeas with a fork or potato masher until mostly broken down.
2. Stir in Greek yogurt, Dijon mustard, cucumber, red onion, pickles, garlic, chives, and lemon juice.
3. Season with salt and black pepper to taste.
4. Mix until fully combined and creamy.
5. Toast the bread or warm the wraps if desired.
6. Spread the chickpea mixture evenly and roll or fold.
7. Serve immediately or pack for later use.

Servings and Timing

• Servings: 4 wraps
• Prep time: 10 minutes
• Cook time: 5 minutes (optional to toast wraps)
• Total time: 15 minutes

Variations

• Use mashed avocado instead of yogurt for a dairy-free version
• Add chopped celery or carrots for extra crunch
• Use hummus in place of mustard for a different flavor profile
• Include olives, feta, or sun-dried tomatoes for a Mediterranean twist
• Serve in lettuce cups for a low-carb option

Storage / Reheating

• Store the chickpea filling in an airtight container in the fridge for up to 4 days
• Assembled wraps are best consumed fresh to avoid sogginess
• For reheating, toast filled wraps in a skillet or sandwich press until warm
• Keep wraps and filling separate if prepping in advance

FAQs

How long will the chickpea mixture last in the fridge?

Up to 4 days in a sealed container.

Can I use dried chickpeas?

Yes, just cook and cool them before mashing.

Is there a vegan alternative to Greek yogurt?

Yes, use any plain dairy-free yogurt like coconut or almond-based.

Can I add more vegetables to the filling?

Certainly. Grated carrots, chopped bell peppers, or spinach work well.

What bread or wrap works best?

Whole wheat, spinach wraps, pita bread, or even sandwich slices are suitable.

Can I make this wrap gluten-free?

Use gluten-free wraps or serve the mixture in lettuce leaves.

Is this suitable for kids?

Yes, it’s mild and can be adjusted to taste.

Can I prepare these wraps ahead of time?

Yes, but store the filling separately and assemble before eating.

What protein options can I add?

Chopped boiled eggs or canned tuna can be added for extra protein.

Can I freeze the chickpea filling?

Yes, freeze for up to one month. Thaw and stir well before use.

Conclusion

Creamy Cucumber Chickpea Wraps offer a perfect balance of fresh flavor, texture, and nutrition—all in a convenient, no-cook package. Whether you’re packing lunch or making a quick dinner, this versatile wrap is a go-to option. Try different variations to keep things interesting, and enjoy the simplicity and goodness in every bite.