No-Cook Avocado Chickpea Salad Wrap

By AislePrompt Editorial · Published 2026-06-19 · Updated 2026-06-19

A refreshing no-cook wrap filled with creamy avocado mashed with chickpeas and crisp vegetables for a nutritious lunch option. This Mediterranean-inspired no-cook 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 300 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 canned chickpeas, drained and rinsed
• 2 tbsp lemon juice
• 2 tbsp red onion, finely diced
• 1 celery stalk, finely diced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 large whole wheat tortillas
• 1 cup baby spinach leaves

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Instructions

1. Step 1: In a medium bowl, mash 1 medium ripe avocado with 1 cup drained and rinsed canned chickpeas using a fork until mostly smooth with some chickpea chunks remaining.
2. Step 2: Stir in 2 tbsp fresh lemon juice, 2 tbsp finely diced red onion, 1 finely diced celery stalk, 1/2 tsp salt, and 1/4 tsp black pepper until well combined.
3. Step 3: Lay out 4 large whole wheat tortillas on a flat surface. Divide the avocado chickpea mixture evenly among the tortillas, spreading it into a 1/2-inch thick layer.
4. Step 4: Top each with 1 cup baby spinach leaves, then roll the tortillas tightly into wraps.
5. Step 5: Slice each wrap in half diagonally and serve immediately or wrap tightly in plastic wrap for an easy grab-and-go meal.