Tzatziki Chickpea Wraps with Cucumber and Fresh Herbs

Fresh, creamy, and crunchy Mediterranean-style wraps filled with seasoned chickpeas, crisp cucumber, and a cool tzatziki sauce. Light, high-protein, and perfect for lunch or meal prep.

Yield

4 wraps

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Ingredients

Chickpea Filling

• 1 can (15 oz / 400 g) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1 tbsp lemon juice

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Tzatziki Sauce

• 1 cup Greek yogurt or thick plant-based yogurt
• 1/2 cucumber, grated and squeezed dry
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp fresh dill (or 1 tsp dried dill)
• Salt to taste
• Black pepper to taste

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Wrap Ingredients

• 4 large tortillas or flatbreads
• 1 cup cucumber, sliced or diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup lettuce or spinach
• Fresh parsley or mint (optional)

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Optional Add-Ins

• Crumbled feta (or vegan feta)
• Olives (Kalamata preferred)
• Avocado slices
• Pickled onions
• Hot sauce or chili flakes

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Instructions

Step 1: Season the Chickpeas

1. Lightly mash chickpeas with a fork or potato masher (leave some whole for texture).
2. Add:
   • Olive oil
   • Salt
   • Pepper
   • Paprika
   • Cumin
   • Garlic powder
   • Lemon juice
3. Mix well and set aside.

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Step 2: Make Tzatziki Sauce

1. Grate cucumber finely.
2. Squeeze out excess water using a towel or cheesecloth.
3. In a bowl, combine:
   • Yogurt
   • Cucumber
   • Garlic
   • Olive oil
   • Lemon juice
   • Dill
   • Salt and pepper
4. Mix until creamy and chill until ready.

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Step 3: Prepare Vegetables

Slice:

• Cucumber
• Tomatoes
• Onion
• Lettuce or spinach

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Step 4: Assemble Wraps

1. Warm tortillas slightly for flexibility.
2. Spread 2–3 tbsp tzatziki on each wrap.
3. Add chickpea mixture.
4. Top with vegetables.
5. Add herbs or feta if using.

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Step 5: Wrap and Serve

1. Fold sides inward.
2. Roll tightly.
3. Slice in half if desired.

Serve immediately or wrap for meal prep.

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Serving Suggestions

Pair with:

• Hummus and pita chips
• Greek salad
• Roasted potatoes
• Lemon herb rice

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Variations

Spicy Version

Add:

• Chili flakes
• Harissa sauce
• Hot paprika

Protein Boost

Add:

• Quinoa or lentils to chickpeas

Vegan Version

Use:

• Plant-based yogurt for tzatziki
• Vegan feta

Low-Carb Version

Replace tortilla with:

• Lettuce wraps

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Storage

Refrigerator

• Up to 3 days (store filling and tzatziki separately for best freshness)