These Spicy Avocado Chickpea Wraps have become a go-to in my kitchen for quick lunches and easy dinners. I love how they come together in under 30 minutes and use ingredients I almost always have on hand. The creamy avocado and hearty chickpeas make a filling base, while the spices bring just the right amount of heat.

I often serve these wraps when I want something satisfying but not too heavy. The aroma of toasted cumin and fresh cilantro is inviting, and the wraps have a nice contrast between the creamy filling and crisp veggies. They’re especially handy for meal prep or when I need to pack something portable.

What makes this recipe special for me is its flexibility. I can easily adjust the spice level, swap in different veggies, or double the batch for a crowd. The wraps always taste fresh, with a lively kick from lime juice and chili flakes.

Whether eaten warm or cold, these wraps hold up well and are ideal for busy days. The texture is both creamy and crunchy, making each bite interesting and satisfying.

Quick Facts

Why You’ll Love It

You’ll love these wraps for their bold flavors, quick prep, and satisfying texture. They’re perfect for busy weeknights, meal prep, or a healthy lunch on the go. The combination of creamy avocado, spiced chickpeas, and crisp veggies is hard to beat.

• Ready in under 30 minutes
• Customizable spice level
• Great for meal prep
• Uses pantry staples
• Naturally vegetarian and dairy-free
• Balanced creamy and crunchy textures

Ingredients

This recipe uses simple, everyday ingredients that pack a lot of flavor. Canned chickpeas and ripe avocados form the base, while fresh vegetables and a few spices round things out. If you like, you can add extra toppings or swap in what you have on hand.

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 large ripe avocado
• 2 tablespoons fresh lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili flakes (or more to taste)
• 1/4 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 small garlic clove, minced
• 2 tablespoons chopped fresh cilantro
• 1/4 cup diced red onion
• 1/2 cup shredded carrot
• 1/2 cup thinly sliced cucumber
• 1/2 cup shredded lettuce or baby spinach
• 4 large flour tortillas or wraps

Step-by-Step Instructions

These wraps are easy to assemble and require minimal cooking. Start by mashing the chickpeas and avocado together, then stir in the spices and veggies. Assemble the wraps just before serving for the best texture.

1. In a medium bowl, mash the chickpeas and avocado together with a fork until mostly smooth but still a bit chunky.
2. Add lime juice, cumin, chili flakes, smoked paprika, salt, pepper, and minced garlic. Stir well to combine.
3. Fold in the chopped cilantro and diced red onion.
4. Lay out the tortillas or wraps on a clean surface.
5. Divide the chickpea-avocado mixture evenly among the wraps, spreading it down the center of each.
6. Top each with shredded carrot, cucumber, and lettuce or spinach.
7. Fold in the sides of each wrap, then roll up tightly from the bottom.
8. Slice in half and serve immediately, or wrap tightly in foil or parchment for later.

Chef Tips

A few small tweaks can make these wraps even better. Here are my top tips for success:

• Use ripe but firm avocados for the best texture.
• Warm the tortillas briefly to make wrapping easier.
• Adjust chili flakes to your preferred spice level.
• Add extra lime juice if your avocado is very mild.
• Pat veggies dry to prevent soggy wraps.
• Wrap tightly to keep fillings secure.

Substitutions

This recipe is very forgiving if you need to swap ingredients. Here are some easy substitutions to fit your pantry or preferences:

• Use whole wheat or gluten-free wraps if needed.
• Swap cilantro for parsley or basil.
• Replace red onion with green onion or shallot.
• Add sliced bell pepper or tomato for extra crunch.
• Use white beans instead of chickpeas.
• Try chipotle powder instead of smoked paprika for a deeper flavor.

Storage & Reheating

These wraps are best enjoyed fresh, but you can store leftovers if needed. Here’s how to keep them tasting their best:

• Store assembled wraps in an airtight container in the fridge for up to 24 hours.
• Wrap tightly in foil or parchment to prevent drying out.
• If making ahead, keep the filling and veggies separate and assemble just before eating.
• Not recommended for freezing, as avocado may discolor and wraps can get soggy.
• If needed, briefly reheat in a skillet to refresh the wrap (omit lettuce if reheating).

Perfect Pairings

These wraps pair well with a variety of sides and drinks. Here are a few of my favorite ways to round out the meal:

• Chilled sparkling water with lime
• A side of roasted sweet potato wedges
• Fresh fruit salad
• Light Sauvignon Blanc or a citrusy iced tea

FAQs

Here are some common questions I get about these wraps, along with practical answers to help you out:

Nutritional Note

Each wrap is a balanced meal with plant-based protein, fiber, and healthy fats. Nutrition will vary based on tortilla size and added veggies.