No-Heat Avocado Chickpea Salad Wraps

By AislePrompt Editorial · Published 2026-08-04 · Updated 2026-08-04

A refreshing, no-cook wrap featuring creamy avocado and tender chickpeas perfect for a quick, nutritious lunch. This sandwich and wrap recipe (vegetarian), ready in about 10 minutes, pairs ripe avocado, 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
• 2 tbsp lemon juice
• 2 tbsp, finely diced red onion
• 2 tbsp, chopped cilantro
• 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 chunky but combined.
2. Step 2: Stir in 2 tbsp fresh lemon juice, 2 tbsp finely diced red onion, 2 tbsp chopped cilantro, 1/2 tsp salt, and 1/4 tsp black pepper until well mixed and creamy.
3. Step 3: Lay out 4 large whole wheat tortillas on a clean surface and evenly distribute 1 cup baby spinach leaves onto the center of each.
4. Step 4: Spoon the avocado chickpea mixture evenly over the spinach on each tortilla, then carefully roll up each wrap tightly, tucking in the sides as you go.
5. Step 5: Slice each wrap in half diagonally and serve immediately or wrap in parchment for an on-the-go meal.