Mediterranean Chickpea Wrap Tzatziki

I stumbled on this wrap during a week when I was tired of the same old sandwiches and craving something bright and filling. The smell of cumin and paprika hitting the hot skillet pulled my partner into the kitchen, and by the time I folded the first wrap, we were both hooked. It's become our go-to when we want something that feels indulgent but leaves us energized, not weighed down.

I made these wraps for a small gathering last spring, and everyone stood around the counter assembling their own with the toppings spread out like a little buffet. Someone added pickled jalapeños, another piled on extra olives, and we all agreed the tzatziki was the real star. That casual, hands-on vibe turned a simple lunch into something people still ask me to make again.

Ingredients

• Chickpeas: Use canned for speed, but make sure to rinse them well to wash away the starchy liquid that can make them taste flat.
• Olive oil: A good quality olive oil makes a difference here, especially in the tzatziki where it shines through.
• Ground cumin: This is the backbone of the spice blend, earthy and warm without overpowering the other flavors.
• Smoked paprika: Adds a subtle smokiness that makes the chickpeas taste almost grilled, even though they're just pan-fried.
• Greek yogurt: The thick, tangy base for tzatziki, it clings to the vegetables and chickpeas instead of soaking into the wrap.
• Cucumber: Grate it, then squeeze out as much water as you can, or your tzatziki will turn watery and lose its creamy texture.
• Fresh dill: Bright and grassy, it's what makes the tzatziki taste fresh and alive instead of just garlicky yogurt.
• Garlic: One clove is enough for the sauce, any more and it can take over.
• Lemon juice: Balances the richness of the yogurt and brightens every other ingredient.
• Whole wheat wraps: They hold up better than thin tortillas and add a slight nuttiness that complements the Mediterranean flavors.
• Romaine lettuce: Crisp and sturdy, it doesn't wilt as fast as softer greens.
• Cherry tomatoes: Sweeter and juicier than regular tomatoes, they burst when you bite into the wrap.
• Red onion: Slice it thin so it adds sharpness without crunch that overpowers.
• Kalamata olives: Briny and rich, they bring that unmistakable Mediterranean punch.
• Feta cheese: Optional, but the salty creaminess pairs beautifully with the tangy tzatziki.

Instructions

Get the chickpeas golden and fragrant:

Heat the olive oil in a skillet over medium heat, then add the drained chickpeas and all the spices. Stir them every minute or so, letting them get a little color on the edges, and pull them off the heat when your kitchen smells warm and toasty.

Mix up the tzatziki:

In a bowl, stir together the Greek yogurt, squeezed cucumber, olive oil, dill, garlic, lemon juice, salt, and pepper until everything is evenly combined. Pop it in the fridge while you prep the rest, the chill helps the flavors meld.

Warm the wraps so they fold easily:

Heat each wrap in a dry skillet for a few seconds on each side or microwave them for 10 to 20 seconds. You want them soft and pliable, not crispy or torn.

Build your wrap:

Lay a wrap flat and spread about 2 tablespoons of tzatziki down the center. Layer on the lettuce, tomatoes, onion, cucumber, olives, and a generous scoop of the spiced chickpeas, then crumble feta on top if you're using it.

Roll it up tight:

Drizzle a little more tzatziki over the filling, fold in the sides, then roll from the bottom up, tucking as you go. Slice it in half on the diagonal and serve right away while everything is still fresh.

Pin Recipe

One evening I made these wraps after a long day, and instead of sitting down at the table, we ate them standing by the open window with the breeze coming in. The combination of the crisp vegetables, creamy sauce, and warm spiced chickpeas felt like a small reset, a reminder that a good meal doesn't need to be complicated to feel special.

Making It Your Own

This wrap is forgiving and adaptable. I've swapped in roasted red peppers when I had a jar open, added avocado for extra creaminess, and even used spinach instead of romaine when that's what I had. If you're vegan, a thick plant-based yogurt works beautifully in the tzatziki, and leaving off the feta doesn't take away from the flavor at all. You can also char the wraps lightly after rolling for a crispy exterior, or serve the chickpeas and toppings over a bed of greens instead of in a wrap if you're skipping carbs that day.

What to Serve Alongside

I usually keep it simple and serve these wraps with a handful of mixed greens dressed in olive oil and lemon, or baked sweet potato fries if I'm in the mood for something heartier. A bowl of soup like lentil or tomato also pairs well if it's a cooler day. For drinks, a crisp Sauvignon Blanc complements the tanginess of the tzatziki, but sparkling water with a slice of lemon is just as refreshing and keeps the whole meal light.

Storage and Prep Tips

The beauty of this recipe is that you can prep the components ahead of time. I often make the tzatziki the night before and store it in an airtight container in the fridge, the flavors actually get better as they sit. The spiced chickpeas can be made a day ahead too, just reheat them gently in a skillet before assembling. Once the wraps are assembled, they're best eaten right away, but if you need to pack them for lunch, wrap them tightly in foil or parchment and keep the tzatziki on the side to prevent sogginess.

• Store leftover tzatziki in the fridge for up to three days.
• Keep the spiced chickpeas in a sealed container for up to four days and reheat before using.
• Slice vegetables fresh the day you plan to assemble the wraps for the best texture.

Pin Recipe

This wrap has earned a permanent spot in my weekly rotation because it's quick, colorful, and satisfying without feeling heavy. I hope it becomes one of those recipes you turn to when you want something that tastes like effort but comes together effortlessly.

Recipe FAQs

→ How long does preparation take?

You can prepare this entire meal in 30 minutes, including cooking the chickpeas and assembling the wraps.

→ Can I make the tzatziki ahead of time?

Yes, the tzatziki sauce actually tastes better if made ahead. Store it in the fridge for up to 3 days to let the flavors meld.

→ Is this suitable for a vegan diet?

Yes, simply use a dairy-free yogurt alternative and omit the feta cheese to make this wrap completely plant-based.

→ How do I prevent the wrap from getting soggy?

Make sure to squeeze the excess moisture out of the grated cucumber for the tzatziki and assemble the wraps just before eating.

→ What can I substitute for chickpeas?

You can use spiced lentils, grilled chicken, or roasted eggplant as a delicious alternative protein source.