No-Cook Avocado and Chickpea Salad Wraps

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

Creamy avocado combined with mashed chickpeas and fresh veggies wrapped in a soft tortilla for a quick and healthy lunch. This Mediterranean-inspired sandwich and wrap recipe (vegetarian), ready in about 10 minutes, pairs ripe avocado, canned chickpeas, drained and rinsed, 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 medium ripe avocado
• 1 can (15 oz) canned chickpeas, drained and rinsed
• 1 tbsp lemon juice
• 2 tbsp red onion, finely diced
• 1/2 cup cherry tomatoes, halved
• 2 tbsp fresh cilantro, chopped
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 large whole wheat tortillas
• 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 medium ripe avocado with 15 oz drained and rinsed canned chickpeas using a fork until combined but still slightly chunky.
2. Step 2: Stir in 1 tbsp lemon juice, 2 tbsp finely diced red onion, 1/2 cup halved cherry tomatoes, 2 tbsp chopped fresh cilantro, 1/2 tsp salt, and 1/4 tsp black pepper until evenly mixed.
3. Step 3: Lay 4 large whole wheat tortillas flat and divide 1 cup baby spinach leaves evenly among them.
4. Step 4: Spoon the avocado and chickpea mixture onto the center of each tortilla, then fold sides and roll tightly into wraps.
5. Step 5: Slice each wrap in half diagonally and serve immediately or refrigerate for up to 2 hours.