No-Bake Avocado Chickpea Salad Wraps

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-25 · Updated 2026-05-25

A fresh, creamy vegetarian wrap featuring mashed avocado and seasoned chickpeas, perfect for a quick healthy lunch. This mediterranean-inspired vegetarian (vegetarian) ready in about 10 minutes pairs medium ripe avocado, drained and rinsed canned chickpeas, lemon juice 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

• 1 medium ripe avocado
• 1 cup, drained and rinsed canned chickpeas
• 1 tbsp lemon juice
• 2 tbsp, finely diced red onion
• 2 tbsp, chopped cilantro leaves
• 1/2 tsp ground cumin
• 1/4 tsp salt
• 1/8 tsp black pepper
• 4 large whole wheat tortillas
• 1 cup baby spinach leaves

Instructions

1. Step 1: In a medium bowl, mash 1 medium ripe avocado with 1 cup drained canned chickpeas using a fork until combined but still chunky.
2. Step 2: Stir in 1 tbsp lemon juice, 2 tbsp finely diced red onion, 2 tbsp chopped cilantro, 1/2 tsp ground cumin, 1/4 tsp salt, and 1/8 tsp black pepper until evenly mixed.
3. Step 3: Lay out 4 large whole wheat tortillas on a clean surface and evenly spread the avocado chickpea mixture over the center of each.
4. Step 4: Top each with 1/4 cup of baby spinach leaves (total 1 cup) for freshness and crunch.
5. Step 5: Fold the sides of each tortilla over the filling and roll tightly into wraps. Serve immediately or wrap in foil to eat later.