Mediterranean Chickpea Wrap Tzatziki (Printable Version)
A satisfying wrap with spiced chickpeas, fresh veggies, and creamy tzatziki sauce, perfect for a quick lunch.
# What You Need:
→ Spiced Chickpeas
01 - 15 oz can chickpeas, drained and rinsed
02 - 1 tbsp olive oil
03 - 1 tsp ground cumin
04 - 1 tsp smoked paprika
05 - 1/2 tsp ground coriander
06 - 1/2 tsp garlic powder
07 - 1/2 tsp salt
08 - 1/4 tsp black pepper
→ Tzatziki Sauce
09 - 1 cup Greek yogurt
10 - 1/2 cucumber, grated and squeezed dry
11 - 1 tbsp extra virgin olive oil
12 - 1 tbsp fresh dill, chopped
13 - 1 clove garlic, minced
14 - 1 tbsp lemon juice
15 - 1/4 tsp salt
16 - 1/8 tsp black pepper
→ Wrap Assembly
17 - 4 large whole wheat or plain wraps
18 - 1 cup romaine lettuce, shredded
19 - 1 cup cherry tomatoes, halved
20 - 1/4 cup red onion, thinly sliced
21 - 1/2 cup cucumber, sliced
22 - 1/4 cup Kalamata olives, pitted and sliced
23 - 1/4 cup feta cheese, crumbled
# How to Make It:
01 - Heat olive oil in a skillet over medium heat. Add chickpeas, cumin, smoked paprika, coriander, garlic powder, salt, and pepper. Sauté for 5–7 minutes, stirring occasionally, until chickpeas are golden and fragrant. Remove from heat and set aside.
02 - In a bowl, combine Greek yogurt, grated cucumber, olive oil, dill, garlic, lemon juice, salt, and pepper. Mix well until integrated. Refrigerate until ready to use.
03 - Heat wraps in a dry skillet or microwave for 10–20 seconds until pliable to prevent cracking during assembly.
04 - Lay out each wrap and spread 2 tbsp tzatziki down the center. Top with shredded lettuce, tomatoes, red onions, cucumber, olives, and a quarter of the spiced chickpeas. Sprinkle with feta cheese if desired.
05 - Drizzle with additional tzatziki sauce, fold in the sides, and roll up tightly. Slice in half diagonally and serve immediately.
# Expert Tips:
01 -
- It comes together in half an hour but tastes like you spent all afternoon in the kitchen.
- The spiced chickpeas get crispy on the edges and stay tender inside, giving you texture in every bite.
- You can prep the tzatziki the night before and let the flavors deepen while you sleep.
- It's flexible enough to use whatever vegetables are sitting in your crisper drawer.
02 -
- If you skip squeezing the cucumber, the tzatziki will turn runny and slide right out of the wrap.
- Don't skip warming the wraps, cold tortillas crack and tear the moment you try to fold them.
- Taste the tzatziki before you assemble, you might want more lemon or salt depending on your yogurt.
03 -
- Pat the chickpeas dry with a towel before cooking so they crisp up instead of steaming in the pan.
- Use a box grater for the cucumber and then twist it in a clean kitchen towel to wring out every bit of moisture.
- If you have extra tzatziki, it doubles as a dip for vegetables or pita chips and keeps for days in the fridge.