No-Bake Chickpea and Avocado Wraps with Lemon-Tahini Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Easy, nutritious wraps filled with creamy avocado, protein-rich chickpeas, and a zesty lemon-tahini drizzle, perfect for quick picnic lunches. This mediterranean-inspired sandwiches & wraps (vegetarian) ready in about 15 minutes blends large flour tortillas, large, peeled and pitted ripe avocado, baby spinach into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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.

Prep: 15 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: In a medium bowl, mash 1 large ripe avocado with a fork until mostly smooth. Add 1 can (15 oz) drained and rinsed chickpeas and lightly mash together, leaving some chickpeas whole for texture.
  2. Step 2: Stir in 1/4 cup chopped fresh cilantro, 1/2 tsp salt, and 1/4 tsp black pepper until evenly combined.
  3. Step 3: In a small bowl, whisk 3 tbsp tahini with 2 tbsp lemon juice, 2 tbsp water, and 1/4 tsp garlic powder until smooth and pourable. Add more water if needed to thin.
  4. Step 4: Lay 4 large flour tortillas flat. Spread a generous 2 tbsp of the tahini sauce onto each tortilla, then layer 1/2 cup baby spinach, 1/4 cup shredded carrot, and 1/4 of the avocado-chickpea mixture evenly on each.
  5. Step 5: Roll each tortilla tightly into wraps, slice in half diagonally, and pack for a picnic or serve immediately.

Equipment for this recipe

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Frequently asked questions

How long does No-Bake Chickpea and Avocado Wraps with Lemon-Tahini Sauce take to make?

Total time is about 15 minutes (15 min prep + 0 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover No-Bake Chickpea and Avocado Wraps with Lemon-Tahini Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in No-Bake Chickpea and Avocado Wraps with Lemon-Tahini Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale No-Bake Chickpea and Avocado Wraps with Lemon-Tahini Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is No-Bake Chickpea and Avocado Wraps with Lemon-Tahini Sauce vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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