No-Cook Avocado and Chickpea Salad Wrap

By AislePrompt Editorial · Published 2026-05-16 · Updated 2026-05-16

A fresh, no-cook wrap filled with creamy avocado, seasoned chickpeas, crisp vegetables, and tangy lemon dressing for a light lunch. 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 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 large, diced ripe avocado
• 1/2 medium, diced cucumber
• 1/2 medium, diced red bell pepper
• 1/4 small, finely chopped red onion
• 2 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp, chopped fresh cilantro

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Instructions

1. Step 1: In a medium bowl, combine 1 can (15 oz) drained and rinsed chickpeas, 1 large diced ripe avocado, 1/2 medium diced cucumber, 1/2 medium diced red bell pepper, and 1/4 small finely chopped red onion.
2. Step 2: Drizzle the mixture with 2 tbsp fresh lemon juice and 1 tbsp olive oil, then sprinkle with 1/2 tsp salt and 1/4 tsp black pepper. Gently toss until everything is evenly coated.
3. Step 3: Stir in 2 tbsp chopped fresh cilantro for brightness.
4. Step 4: Lay out 4 large flour tortillas on a clean surface. Divide the avocado and chickpea mixture evenly among them, placing it in the center of each tortilla. Fold the sides in and roll up tightly to form wraps.
5. Step 5: Serve immediately or wrap in parchment paper for an easy packed lunch.