Chickpea and Avocado Wraps with Spicy Yogurt

By AislePrompt Editorial · Published 2026-06-27 · Updated 2026-06-27

Soft tortillas filled with creamy avocado, protein-packed chickpeas, and a zesty spicy yogurt sauce, making an easy, no-cook picnic wrap. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs large flour tortillas, canned chickpeas, ripe avocado for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 large flour tortillas
• 1 can (15 oz), drained and rinsed canned chickpeas
• 1 large, peeled and pitted ripe avocado
• 1/2 cup plain Greek yogurt
• 1 tbsp lime juice
• 1/2 tsp ground cumin
• 1/4 tsp smoked paprika
• 1/4 tsp red chili flakes
• 1/4 cup, chopped fresh cilantro leaves
• 2 cups baby spinach
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: In a medium bowl, mash 1 large peeled and pitted avocado with 1/2 tsp salt, 1/4 tsp black pepper, 1 tbsp lime juice, and 1/4 cup chopped cilantro until mostly smooth with some chunks remaining.
2. Step 2: Add 1 can (15 oz) drained and rinsed chickpeas to the avocado mixture and gently fold to combine, keeping some chickpeas whole for texture.
3. Step 3: In a small bowl, stir together 1/2 cup plain Greek yogurt, 1/2 tsp ground cumin, 1/4 tsp smoked paprika, and 1/4 tsp red chili flakes until well mixed.
4. Step 4: Lay 4 large flour tortillas flat and spread a thin layer of the spicy yogurt sauce over each. Divide the chickpea-avocado mixture evenly among the tortillas, spreading it over the yogurt.
5. Step 5: Top each tortilla with 1/2 cup baby spinach leaves, then carefully roll up each tortilla tightly into a wrap. Slice in half diagonally and wrap individually for an easy picnic meal.