Mediterranean Chickpea Wraps with Tzatziki

By AislePrompt Editorial · Published 2026-06-07 · Updated 2026-06-07

Flavorful chickpea wraps layered with crunchy veggies and creamy tzatziki, assembled quickly for a satisfying picnic lunch. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 15 minutes, pairs large flour tortillas, canned chickpeas, cucumber for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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
• 1/2 medium, diced cucumber
• 1 cup, quartered cherry tomatoes
• 1/4 cup, finely chopped red onion
• 1/2 cup, crumbled feta cheese
• 1/2 cup plain Greek yogurt
• 2 tbsp, chopped fresh dill
• 1 tbsp lemon juice
• 1, minced garlic clove
• 1 tbsp olive oil
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper

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 can (15 oz) drained chickpeas with a fork until mostly broken down but still slightly chunky. Season with 1/2 tsp salt and 1/4 tsp black pepper.
2. Step 2: In a separate small bowl, stir together 1/2 cup plain Greek yogurt, 2 tbsp chopped fresh dill, 1 tbsp lemon juice, 1 minced garlic clove, 1 tbsp olive oil, and 1/4 tsp salt until well combined to make tzatziki.
3. Step 3: Lay 4 large flour tortillas flat on a clean surface. Evenly spread a thin layer of tzatziki over each tortilla.
4. Step 4: Divide the mashed chickpeas onto each tortilla, then top each with 1/4 cup diced cucumber, 1/4 cup quartered cherry tomatoes, 1 tbsp finely chopped red onion, and 2 tbsp crumbled feta cheese.
5. Step 5: Carefully roll up each tortilla tightly, folding in the sides to secure the filling. Wrap in parchment paper or foil for easy picnic transport.