Mediterranean Chickpea and Feta Salad Wrap

This Mediterranean Chickpea and Feta Salad Wrap is a flavor-packed, nutritious meal wrapped in a whole wheat tortilla. Combining hearty chickpeas, crisp veggies, creamy feta, and a tangy Greek yogurt dressing, it’s perfect for a satisfying lunch that’s both quick and portable. With just a few fresh ingredients and five minutes, you’ll have a delicious wrap ready to enjoy at home or on the go.

Why You’ll Love This Recipe

This wrap delivers the bold, fresh flavors of the Mediterranean in a convenient handheld form. It’s packed with fiber-rich chickpeas, vibrant vegetables, and creamy feta cheese, all tossed in a light, zesty Greek yogurt dressing. It’s vegetarian, easy to make, and endlessly adaptable. Great for meal prep, work lunches, or even a light dinner, this wrap is as nourishing as it is delicious.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 2 tablespoons Greek yogurt

• 1 teaspoon red vinegar

• 1 tablespoon olive oil

• ¼ teaspoon dried oregano

• 1 pinch garlic powder

• Kosher salt, to taste

• Black pepper, to taste

• ½ cup baby spinach or baby greens

• ¼ cup cooked chickpeas, drained and rinsed

• ¼ cup chopped cucumber

• 2 slices red onion

• ¼ cup feta cheese, chopped or crumbled

• ¼ cup chopped tomato

• ¼ cup pitted olives, chopped

• 1 large whole wheat tortilla wrap

Directions

1. Make the Dressing:
   In a medium bowl, whisk together the Greek yogurt, red vinegar, olive oil, oregano, garlic powder, salt, and pepper until smooth.

2. Toss the Salad:
   Add spinach, chickpeas, cucumber, red onion, feta, tomato, and olives to the bowl with the dressing. Gently toss to combine and coat all the ingredients evenly.

3. Assemble the Wrap:
   Lay the tortilla flat and spoon the salad mixture into the center. Fold in the sides, then roll tightly from the bottom to create a burrito-style wrap.

4. Serve or Store:
   Serve immediately, or wrap in foil for a convenient on-the-go meal. For best texture, enjoy within a few hours of assembling.

Servings and timing

Servings: 1 sandwich
Prep Time: 5 minutes
Cooking Time: 0 minutes
Total Time: 5 minutes
Calories per serving: 486 kcal

Variations

• Add protein: Toss in grilled chicken, turkey, or hard-boiled eggs for an extra protein boost.

• Make it vegan: Swap Greek yogurt for a dairy-free alternative and use plant-based feta.

• Use a pita or flatbread: Replace the tortilla with pita pockets or lavash for a different texture.

• Change the greens: Substitute spinach with arugula, kale, or romaine for a different flavor profile.

• Spice it up: Add a dash of crushed red pepper or a few slices of banana peppers for heat.

Storage/Reheating

Storage:
If not eating immediately, wrap the sandwich tightly in foil or parchment paper and store in the fridge for up to 1 day. For best results, assemble just before serving to avoid sogginess.

Reheating:
This wrap is best enjoyed cold or at room temperature. It is not recommended for reheating due to the fresh vegetables and yogurt-based dressing.

FAQs

Can I make this wrap ahead of time?

Yes, but for best texture, store the filling separately and assemble just before eating.

What kind of olives should I use?

Kalamata or black olives work best for bold Mediterranean flavor.

Is this wrap gluten-free?

No, but you can use a gluten-free tortilla to make it suitable for gluten-free diets.

Can I use canned chickpeas?

Yes, just rinse and drain them before using.

What can I use instead of feta cheese?

Try goat cheese, queso fresco, or a dairy-free feta alternative.

Can I make this wrap spicy?

Add red pepper flakes, chili-infused oil, or chopped jalapeños for some heat.

Is Greek yogurt necessary for the dressing?

Greek yogurt gives it creaminess and tang, but you can substitute with sour cream or a plant-based alternative.

How long does the dressing last?

You can make the dressing ahead and store it in the fridge for up to 3 days.

Can I use other vegetables?

Absolutely—shredded carrots, bell peppers, or avocado slices all make great additions.

Will the wrap get soggy?

It can if stored too long. To prevent sogginess, pack the filling separately and wrap just before eating.

Conclusion

This Mediterranean Chickpea and Feta Salad Wrap is the perfect example of how simple ingredients can come together to create something truly satisfying. With creamy, crunchy, and tangy elements all rolled into one wholesome wrap, it’s a flavorful and nourishing choice for lunch or a light dinner. Quick to prep, endlessly customizable, and easy to take on the go, it’s a must-try for Mediterranean food lovers.

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