Quick No-Cook Avocado and Chickpea Salad Wraps

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-28 · Updated 2026-04-28

A refreshing no-cook wrap combining ripe avocado, protein-rich chickpeas, and crisp vegetables with a zesty lime dressing. This mediterranean-inspired no cook (vegetarian) ready in about 15 minutes pairs ripe avocado, diced, canned chickpeas, drained and rinsed, red bell pepper, finely diced 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

• 1 medium ripe avocado, diced
• 1 can (15 oz) canned chickpeas, drained and rinsed
• 1/2 cup red bell pepper, finely diced
• 1/4 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 2 tbsp lime juice (freshly squeezed)
• 1 tbsp extra virgin olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 pieces large whole wheat tortillas

Instructions

1. Step 1: In a medium bowl, gently mash 1 medium diced ripe avocado with 1 can (15 oz) drained and rinsed chickpeas until combined but still chunky.
2. Step 2: Add 1/2 cup finely diced red bell pepper, 1/4 cup finely diced red onion, and 1/4 cup chopped fresh cilantro to the avocado mixture.
3. Step 3: Drizzle in 2 tbsp freshly squeezed lime juice and 1 tbsp extra virgin olive oil, then season with 1/2 tsp salt and 1/4 tsp black pepper. Stir gently to combine all ingredients.
4. Step 4: Lay out 4 large whole wheat tortillas and divide the avocado-chickpea salad evenly among them. Roll each tortilla tightly into wraps and slice diagonally to serve immediately.