Greek Yogurt Chickpea Salad Wrap

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!

Wrap halves stacked on top of each other.

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.

So when it comes to traditional mayo-based salads I always swap the mayo for Greek yogurt.

In this easy chickpea salad, the yogurt increases the protein but also adds a rich and tangy flavor. The result is a super-filling vegetarian salad that’s perfect for make-ahead lunches.

Ingredients arranged on a counter with labels.

Ingredient Notes

  • 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

1. 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. 

Bowl of smashed chickpeas and creamy salad mixture.

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.

Spoon scooping bowl of chickpea salad and wrap topped with spinach and salad.
Using whole and mashed chickpeas adds more texture.

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! 

Chickpea wrap on a plate with cucumber slices and baby carrots.

Flavor Variations  

  • 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. 
Butter lettuce leaves filled with creamy chickpea salad.
Bibb or Butter lettuce makes a great wrap substitute.

More Tasty Vegetarian Sandwiches 

Closeup of wrap halves on a plate with cucumber slices.

Greek Yogurt Chickpea Salad Wrap

Yield: 2 Large Servings
Prep Time: 15 minutes
Total Time: 15 minutes

Packed with crunchy textures and savory-sweet flavors, this quick chickpea salad will keep you full all afternoon. Enjoy it as a wrap, sandwich, or scooped into lettuce cups for a quick and delicious vegetarian lunch.


  • 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

For Serving:

  • 2 Whole-Grain Wraps
  • Spinach or Lettuce


  1. Add half of the chickpeas to a medium-sized bowl and mash until chunky.
  2. Stir in the yogurt, lemon juice, dill, garlic powder, and green onion until combined.
  3. Add the celery, cranberries, nuts, and reserved (not mashed) chickpeas.
  4. Season with salt and black pepper. (We like to use about 1/4 teaspoon of each)
  5. Stir well, then taste and adjust the seasoning, adding more salt, pepper, garlic, or dill as desired.
  6. 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

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  1. The only thing I would change is that I’d take the skin off of the chickpeas because biting into a whole chickpea with its skin on is something I just do not like to do. I even take the skins off to make hummus even though the skins would be all blended. Great recipe idea, thanks!