This Greek Yogurt Chickpea Salad Wrap makes a delicious vegetarian lunch that’s packed full of filling protein, crunchy veggies, and comes together in just 15 minutes. The best part, it’s simple to customize with what you’ve got on hand!
Do you have strong feelings about mayonnaise? Personally, I prefer it in small doses. Like lightly spread on bread for a toasty grilled cheese sandwich. Or mixed into a batch of ranch dressing for two.
When it comes to traditional mayo-based salads I opt to swap the mayo for Greek yogurt. The yogurt’s rich and tangy flavor makes it a fantastic higher-protein substitute.
If you’re like me and not a big fan of mayo – I think you’re going to enjoy this Greek yogurt chickpea salad. It’s crunchy, creamy, super filling, and holds up well in the fridge for a few days. Great for make-ahead lunches!
- Canned Chickpeas: aka Garbanzo Beans.
- Plain Greek Yogurt: We like to use a low-fat variety, the little bit of fat adds a nice richness.
- Wraps: Pitas, flatbreads, or tortillas are all good options. The salad’s also very tasty dolloped on lettuce leaves, scooped up with crackers, or smashed between toasted bread for a chickpea salad sandwich.
Step By Step Directions
- Start by adding half of the chickpeas to a bowl. Then use a potato masher or the bottom of a mason jar to mash them into a chunky texture.
2. Next, stir in the Greek yogurt, lemon juice, dried dill, garlic powder, and green onion until combined.
3. Dump in the chopped celery, cranberries, nuts, and the remaining chickpeas. Season well with salt and pepper and stir everything together.
Grab a spoon and give the salad a taste. Adjust the seasoning, adding more salt, pepper, or herbs as desired.
4. Once you’re happy with the flavor of the salad it’s time to wrap it up. Toss a handful of greens (like spinach, lettuce, or kale) onto two wraps, top with the salad, roll them up, and dig in!
- Add a Condiment: Stir in a teaspoon or two of mustard, layer on a few dill pickle chips (so yummy!), or drizzle with your favorite hot sauce/buffalo sauce.
- Try a Different Nut: I like pecans, Tim is partial to walnuts, and if I was making this for my sister I’d swap the nuts for sunflower seeds.
- Want it Creamier? Stir in a little mayonnaise (if that’s your thing), some mashed avocado, or add an extra tablespoon of yogurt.
- Pile on the Fruits and Veggies: Thin apple or Bosc pear slices, red bell pepper, crunchy cabbage, or shredded carrots – they’ll all taste delicious.
More Tasty Vegetarian Sandwiches:
- Roasted Red Pepper, Carrot and Hummus Sandwich
- Spicy Chickpea Edamame Salad Pitas
- Zucchini and Hummus Pita Sandwiches
- Chickpea Cucumber Pita Sandwiches
- 26 Mouthwatering Vegetarian Sandwiches and Wraps
- 1 Can Chickpeas (15.5 oz), drained and rinsed (About 1½ cups cooked chickpeas)
- 1/4 cup (56 grams) Plain Low-Fat Greek Yogurt
- 1 tablespoon Lemon Juice
- 1/2 teaspoon Dried Dill Weed (see note)
- 1/8 teaspoon Garlic Powder
- 1 Green Onion, thinly sliced
- 1 Celery Stalk, diced (about 1/3 cup)
- 3 Tablespoons (30 grams) Dried Cranberries (we used a reduced sugar variety)
- 3 Tablespoons (21 grams) Chopped Pecans
- Salt and Black Pepper, to taste
- 2 Whole-Grain Wraps
- Spinach or Lettuce
- Add half of the chickpeas to a medium-sized bowl and mash until chunky.
- Stir in the yogurt, lemon juice, dill, garlic powder, and green onion until combined.
- Add the celery, cranberries, nuts, and reserved (not mashed) chickpeas.
- Season with salt and black pepper. (We like to use about 1/4 teaspoon of each)
- Stir well, then taste and adjust the seasoning, adding more salt, pepper, garlic, or dill as desired.
- Top a wrap with a handful of spinach and half of the chickpea salad. Roll up and enjoy!
The recipe makes about 1½ cups of salad.
Dill: 1½ teaspoons of fresh dill can be substituted for the dried.
Make-Ahead Tip: Over time, the nuts will soften in the salad. To keep them at their crunchiest, leave them out and sprinkle over the wrap before eating. You can also make the nuts more flavorful by toasting them in your toaster oven.
Storage: The salad can be stored refrigerated in a covered container for 3 to 4 days. Depending on the yogurt used, you may see a tiny bit of whey in the bottom of the container. If that happens, just drain it off or stir it back into the salad before eating.
Nutritional Information is an estimate for half of the salad. I didn't include the wrap as I imagine we'll all use something different!
Nutrition Information:Yield: 2 Serving Size: 3/4 cup salad
Amount Per Serving: Calories: 357Total Fat: 9.8gSaturated Fat: 1gCholesterol: 2mgSodium: 192mgCarbohydrates: 51.3gFiber: 14.1gSugar: 8gProtein: 15.7g