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Make chickpea yogurt wraps with celery, carrot, lemon, and mustard. Includes a two-wrap recipe, substitutions, and tips for packing the filling.

Delicious chickpea wrap featuring creamy sauces and fresh herbs, perfect for a flavorful meal. — Illustrative stock photo; not a photograph of this exact recipe or a product test. Photo by Diana ✨ · License.

A no-cook filling for lunches when you have canned chickpeas and a few crisp vegetables. Lightly mashing the beans helps the mixture stay inside the wrap.

Yield and time: 2 wraps · about 10 minutes

Chickpea yogurt wrap ingredients

1 can (15 ounces) chickpeas, rinsed and drained
⅓ cup plain Greek yogurt
1 teaspoon Dijon mustard
1 tablespoon lemon juice
½ cup finely diced celery
¼ cup grated carrot
2 large tortillas
2 handfuls lettuce
Pepper to taste

Method

Mash chickpeas roughly in a bowl with a fork. Leave some whole pieces.
Mix in yogurt, mustard, lemon juice, celery, carrot, and pepper. Taste and adjust.
Lay out tortillas and add lettuce, leaving a border around the edges.
Divide filling between tortillas. Fold in the sides, roll firmly, and cut in half.

Make it work for you

For packing ahead, store filling in a chilled container and assemble at lunch to keep tortillas from softening. Finely diced cucumber can replace celery, but blot away excess moisture first. Use hummus instead of yogurt for a different flavor and check its allergens. Tortillas vary in size; a smaller one may need less filling. Contains milk and typically wheat as written; mustard is also an allergen of concern for some readers.

Storage and serving

Refrigerate perishables promptly in shallow containers. Use refrigerated leftovers within 3–4 days or freeze earlier. Reheat cooked leftovers to 165°F; keep cold meals chilled during transport. Follow ingredient labels if they require a shorter storage time.

USDA leftover safety guidance. Check ingredient labels for allergens. Nutrition varies by brand and portion; these recipes do not promise specific calorie or protein totals.

Find more recipes and practical meal prep guides.

Mash for structure, not a completely smooth spread

Roughly crushed chickpeas help bind the filling while retaining some bite. Drain them well before mashing so the yogurt mixture does not become unnecessarily loose. Use a fork in a broad bowl and work in sections rather than pressing a full can in a narrow jar. The filling should hold together on a spoon, but it does not need to resemble hummus.

Keep the crunchy ingredients small

Finely diced celery and grated carrot fit more comfortably inside a wrap than large pieces. If using cucumber, remove excess moisture so the tortilla does not soften quickly. Stir the yogurt, lemon, and mustard into the mashed chickpeas before adding vegetables. Taste a small amount of the complete filling to judge the seasoning rather than judging the dressing alone.

Roll according to the tortilla size

Spread the filling in a strip below the center, leaving a border. Fold the sides inward and roll firmly without crushing everything. A small tortilla may need less than half the filling; do not force the stated yield into a package of very different size. For a less fiddly option, serve the mixture with tortilla wedges, crackers, or toast instead of rolling it.

Separate assembly from preparation

Making the filling ahead can save time even if you assemble the wrap at lunch. Keep lettuce dry, carry the filling cold, and add the two to a tortilla just before eating. This protects texture and makes it easier to adjust the amount. If you assemble in advance, start with a dry lettuce layer and avoid excess dressing, but still expect some softening over time.

Frequently asked questions

Can I use hummus instead of yogurt?

Yes, with a different flavor and texture. Check its ingredient and allergen labels; hummus commonly includes sesame. Add lemon gradually because the product may already be tangy.

Can I pack it without a wrap?

Yes. Use the filling as a chilled bowl component and keep crackers or bread separate. Pack a fork or spoon and maintain a safe cold-storage plan.

Can I freeze the assembled wrap?

This yogurt-and-crisp-vegetable version is better planned for short refrigerated storage. Freezing can change the texture of the filling and lettuce, so do not assume it will thaw like a cooked burrito.