Half-and-Half Avocado and Chickpea Salad Wrap

By AislePrompt Editorial · Published 2026-04-30 · Updated 2026-04-30

A fresh and filling wrap combining creamy avocado and mashed chickpeas with crunchy veggies and herbs, perfect for a nutritious lunch. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs ripe avocado, cooked chickpeas, lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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

• 1 whole ripe avocado
• 1 cup cooked chickpeas
• 2 tbsp lemon juice
• 1/4 cup red onion, finely chopped
• 1/2 cup cherry tomatoes, quartered
• 2 tbsp fresh cilantro, chopped
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 large whole wheat wraps
• 1 cup baby spinach leaves

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a medium bowl, mash 1 whole ripe avocado with 1 cup cooked chickpeas using a fork until combined but still chunky. Stir in 2 tbsp lemon juice, 1/4 cup finely chopped red onion, 1/2 cup quartered cherry tomatoes, and 2 tbsp chopped fresh cilantro.
2. Step 2: Season the mixture with 1/2 tsp salt and 1/4 tsp black pepper, mixing gently to incorporate all ingredients.
3. Step 3: Lay out 4 large whole wheat wraps on a clean surface. Divide the avocado-chickpea salad evenly among the wraps, placing the mixture in the center of each.
4. Step 4: Top each with 1 cup baby spinach leaves, then roll up the wraps tightly, folding in the sides as you go. Slice in half and serve immediately or wrap tightly for a packed lunch.