Mediterranean Chickpea Smash Wraps with Feta

Name: Mediterranean Chickpea Smash Wraps with Feta
Prep time: 10 min
Total time: 10 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 30 oz Canned chickpeas, drained and rinsed; 1/3 cup Plain Greek yogurt; 1 tbsp Lemon juice; 1 tsp Dried oregano; 1/2 cup Crumbled feta cheese; 1/2 cup English cucumber, finely diced; 2 tbsp Red onion, finely minced; 2 cups Fresh baby spinach; 4 pieces Large flour tortillas; to taste Salt and black pepper

Nikos Kostas

Published: May 11, 2026

Categories: European, Mediterranean Diet

Tags: healthy, Vegetarian, Lunch, No-Cook, Portable

Chickpea Smash Wraps

Zesty mashed chickpeas and salty feta in a soft wrap. A healthy 10-minute lunch for busy days.

Prep Time:10 minTotal Time:10 minServings:4Difficulty:Easy

When life gets hectic, these Mediterranean Chickpea Smash Wraps are my absolute lifesaver. They pack all the bright, sunny flavors of the coast into a portable package that won't get soggy by lunchtime. It’s essentially a deconstructed hummus salad that’s hearty enough to keep you fueled through a long afternoon without weighing you down.

The secret here is the 'smash'—by coarsely mashing the chickpeas, you create a creamy texture that holds all the crunchy cucumbers and salty feta together perfectly. Whether you're heading to the office, packing a picnic, or just need a quick fuel-up between errands, these wraps are the ultimate solution for fresh eating on the move.

Nutrition (per serving)

Calories:385 kcal

Protein:14 g

Carbs:52 g

Fat:15 g

Directions

1

In a medium mixing bowl, add the drained chickpeas. Use a fork or potato masher to coarsely mash them until about half are smashed and half remain whole.
2

Stir in the Greek yogurt, lemon juice, dried oregano, salt, and pepper until the mixture is well combined and slightly creamy.
3

Gently fold in the crumbled feta, diced cucumber, and minced red onion.
4

Lay the tortillas flat on a clean surface. Place a handful of spinach in the center of each tortilla.
5

Divide the chickpea mixture evenly among the tortillas, spreading it over the spinach.
6

Tightly roll up each tortilla, tucking in the sides as you go. Slice in half diagonally if desired.

Ingredients

Canned chickpeas, drained and rinsed:30 oz
Plain Greek yogurt:1/3 cup
Lemon juice:1 tbsp
Dried oregano:1 tsp
Crumbled feta cheese:1/2 cup
English cucumber, finely diced:1/2 cup
Red onion, finely minced:2 tbsp
Fresh baby spinach:2 cups
Large flour tortillas:4 pieces
Salt and black pepper:to taste

Tips & Notes

To keep the wraps extra secure for travel, wrap them tightly in parchment paper or foil before slicing.
For a vegan version, swap the Greek yogurt for hummus and omit the feta cheese.
Add a drizzle of hot sauce or a pinch of red pepper flakes if you like a little kick in your lunch.