This Sriracha Chickpea & Avocado Wrap is a quick, nourishing meal packed with bold flavor and wholesome ingredients.
The mashed chickpeas provide plant-based protein and fiber, while creamy avocado and fresh veggies add heart-healthy fats and essential nutrients.
With minimal prep time and no cooking required, this wrap makes a satisfying, high-energy option for lunch, dinner, or meal prep—perfect for anyone looking for a healthy, grab-and-go vegan meal.
12-Minute Vegan Chickpea & Avocado Wrap
Equipment
- 1 large mixing bowl
- 1 fork or potato masher (for mashing chickpeas)
- 1 sharp knife (for chopping vegetables)
- 1 Cutting Board
- 2 large flour tortillas (for wrapping)
Ingredients
- 2 large flour tortillas
- 240 g chickpeas from one 400 g / 14 oz can, drained and rinsed
- 1 handful fresh herbs basil, parsley, chives, or dill
- ½ medium red onion finely chopped
- 2 tablespoons vegan mayonnaise
- 2 tablespoons sriracha plus 2 teaspoons for drizzling
- 2 teaspoons lemon juice
- 1 teaspoon dried dill
- 1 teaspoon garlic powder or granules
- 1 pinch salt and black pepper
- 8 slices cucumber
- 1 handful mixed salad leaves
- ½ medium avocado sliced
Instructions
- Prepare the Chickpeas: Drain and rinse the canned chickpeas thoroughly under cold running water to remove any excess brine and sodium. Shake off excess water and transfer them into a large mixing bowl. Using a fork or potato masher, begin pressing down on the chickpeas until they break apart. Continue mashing until most are crushed but leave some whole or in larger chunks. This gives the filling a creamy base while still keeping a satisfying bite and texture.
- Add Fresh Aromatics: Finely chop half a red onion and add it into the bowl with the mashed chickpeas. The onion provides a mild crunch and a sharp flavor that balances the creaminess of the avocado and mayo. Next, chop a handful of fresh herbs of your choice—basil, parsley, chives, or dill—and mix them in. Fresh herbs brighten the filling, making it taste fresher and more vibrant.
- Mix the Creamy Base: Spoon in the vegan mayonnaise and squeeze in freshly squeezed lemon juice. Add two tablespoons of sriracha, then sprinkle in the dried dill, garlic powder, salt, and black pepper. Use a spoon to stir the mixture thoroughly, making sure the spices and sauces coat every bit of the chickpeas. The mayo adds richness, the lemon juice brings tang, and the sriracha creates a bold, spicy kick that makes the filling irresistible.
- Taste and Adjust Seasoning: Before moving forward, taste a small spoonful of the filling. If you prefer more spice, add extra sriracha. If you want more brightness, squeeze in a touch more lemon juice. Adjust salt and pepper to your preference. This step ensures the filling is perfectly seasoned before you assemble the wraps.
- Prepare the Tortillas: Lay the flour tortillas flat on a clean surface or cutting board. For easier rolling, you can warm the tortillas for 10–15 seconds in a dry skillet or microwave. This makes them softer and prevents cracking when you fold them. Place each tortilla with the smooth side facing down and the rougher side up to help the filling grip better.
- Add the Chickpea Mixture: Spoon half of the chickpea mixture onto the first tortilla and spread it into an oval shape, positioning it about three-quarters of the way up the tortilla, leaving space along the edges. Repeat with the second tortilla. Keeping the filling centered and slightly closer to you makes wrapping much easier and prevents spillage.
- Layer the Fresh Vegetables: Place slices of cucumber evenly over the chickpea mixture. Next, fan out slices of avocado to add creaminess and healthy fats. Finally, scatter a small handful of mixed salad leaves over the top for freshness, crunch, and added nutrients. Try not to overload the wrap—too much filling will make it difficult to roll.
- Drizzle with Extra Sriracha: For a final boost of heat and flavor, drizzle one teaspoon of sriracha over each wrap. This not only intensifies the spice but also gives a visually appealing finish when you cut into the wrap later.
- Roll the Wraps Firmly: Starting with the edge closest to you, fold the tortilla over the filling. Tuck in both sides, then continue rolling tightly until you reach the far edge. Apply gentle pressure as you roll to keep everything in place. The goal is a neat, compact wrap that won’t fall apart when sliced. Repeat with the second tortilla.
- Slice and Serve: Place each wrap seam-side down on the cutting board. Using a sharp knife, cut the wrap diagonally into two halves for a clean presentation. Arrange on a plate and serve immediately for the best texture and flavor. If preparing ahead, wrap tightly in parchment paper or foil to keep fresh until ready to eat.
Notes
- This wrap is quick and no-cook, ready in under 15 minutes.
- Chickpeas are a great source of plant-based protein and fiber, keeping you full longer.
- Avocado adds creamy texture and healthy fats, balancing the spicy sriracha.
- Fresh herbs lift the flavor, so don’t skip them.
- The chickpea filling can be prepared ahead and refrigerated for 3–4 days.
- Tortillas roll best when warmed slightly before filling.
- Customize spice levels by adjusting sriracha or using sweet chili sauce instead.
Chef’s Secrets for Best Flavor
The magic of this wrap comes from balancing textures and flavors.
When mashing chickpeas, leave a few pieces whole—this prevents the filling from becoming too pasty and adds bite.
Fresh herbs are another key: they brighten the mix and prevent the flavor from feeling too heavy.
If you enjoy extra creaminess, mash a few avocado slices directly into the filling instead of just layering them.
Finally, warming the tortilla slightly before rolling makes it softer, easier to handle, and less likely to tear.
Little details like these elevate the wrap from simple to restaurant-worthy.
Serving Suggestions and Pairing Ideas
This wrap is versatile and fits well into many meal occasions.
Enjoy it as a light lunch with a side of vegetable soup, or pair it with oven-baked sweet potato fries for a more filling dinner.
For a picnic or packed lunch, cut the wrap into halves or bite-sized pinwheels for easy handling.
If you want to create a balanced meal, serve with a fresh fruit salad or roasted veggie platter.
For drinks, iced tea, sparkling water with lemon, or a green smoothie make refreshing, wholesome pairings that complement the wrap’s spicy, creamy flavors.
Storage Tips and Make-Ahead Advice
The chickpea filling is perfect for meal prep because it keeps well for 3–4 days in an airtight container in the refrigerator.
For best results, assemble the wraps just before serving—this prevents the tortillas from getting soggy.
If you need to prepare in advance, store the filling, sliced vegetables, and avocado separately, then build the wraps when ready to eat.
For packed lunches, wrap tightly in parchment paper or foil and keep chilled until mealtime.
Avoid freezing, as avocado and fresh veggies don’t hold up well after thawing.
Frequently Asked Questions
1. Can I make this wrap less spicy?
Yes! Simply reduce the sriracha to one tablespoon or replace it with sweet chili sauce for a milder, slightly sweet flavor that still complements the chickpeas and avocado.
2. Can I use another type of bean instead of chickpeas?
Absolutely. White beans, cannellini, or butter beans work well and mash easily.
Just note that the flavor and texture will be slightly creamier compared to chickpeas.
3. How can I keep the avocado from browning?
If prepping in advance, toss avocado slices in a little lemon or lime juice before storing.
This slows down oxidation and keeps them fresher for longer.
4. What type of tortilla is best for this recipe?
Large flour tortillas are easiest to roll without tearing, but you can also use whole wheat or gluten-free wraps if preferred.
Just make sure they’re pliable by warming them briefly before filling.
5. Can I add extra protein to make it more filling?
Yes, you can boost protein by adding baked tofu strips, tempeh slices, or even quinoa into the wrap.
These additions pair well with the existing flavors and make the meal heartier.
