Name: Chickpea Pita Wrap with Hummus
Prep time: 10 min
Total time: 10 min
Ingredients: 3 cups iceberg lettuce; 3 cups fresh spinach; 1 14-ounce can chickpeas (drained and rinsed); 1 cucumber (diced); 1 cup cherry tomatoes (sliced); 1/4 cup red onion (sliced); 1/3 cup feta cheese (or see note below for a vegan feta cheese recipe); 1/2 cup red wine vinegar; 1/4 cup extra virgin olive oil; 2 cloves garlic (pressed); 1 teaspoon sugar; 1/2 teaspoon dried oregano; 1/2 teaspoon dried basil; 1/3 cup hummus; 4 pieces pita bread

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This Chickpea Pita Wrap recipe is a tasty lunch with fresh cucumbers, tomatoes, chickpeas, and kalamata olives in a tangy Greek vinaigrette. A light meal loaded with veggies in each bite.

This makes a great lunch or dinner, loaded with plant based protein. Serve with fresh hummus for a fantastic flavorful meal.

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Table of Contents

I’ve been all about the hearty crunchy wraps lately! I love this chickpea pita wrap because it’s kind of a kitchen sink dinner – throw all your veggies in a bowl, toss with vinaigrette, slather on the hummus, and stuff in a pita.

It’s a bright & fresh meal for anytime of day.

This Hummus Chickpea Pita Wrap Is:

Bright
Fresh
Crunchy
Tangy
Loaded with Veggies
Vegetarian, Meatless, Gluten Free, and Vegan

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Make Your Pita Wrap Vegetarian for a Plant-Based Version

This vegetarian pita wrap recipe is a simple way to get extra veggies in your diet. I’m all about making recipes plant-based when I can. Vegetarian cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right.

By building meals around vegetarian pantry staples and swapping in a few plant-based ingredients you can make better meals for you and your family.

What’s In This Chickpea Hummus Pita Wrap?

Be sure to visit the recipe card below for full ingredient amounts and recipe instructions!

Lettuce, Spinach, Cucumber, Tomatoes, Onions
Cooked Chickpeas: one of my favorite pantry staple ingredients! You can use canned chickpeas or make dried chickpeas from scratch.
Hummus of choice – you can check out all my hummus recipes here!
Extra virgin olive oil
Red Wine Vinegar: I used red wine vinegar for the marinade to give this dish a really nice bright Mediterranean flavor – for that, red wine vinegar is my go-to!
Oregano: a spice I always put in my chili, tacos, or fajitas! This dried oregano has a bright and earthy flavor, and goes so well with the roasted vegetables.
1/2 teaspoon dried basil
Pita Bread – We usually get a few packs of this pita bread while shopping – it’s rolls your wraps super tight and has a great pocket to load those veggies in! Use a gluten free version if desired.

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A No-Cook Lunch Wrap Recipe

This no-cook chickpea lunch wrap is a quick and simple recipe. I love a good no-cook recipe for those days when I’m not feeling like standing around the stove, or for summer nights when it’s too hot to cook. I have a whole collection of recipes that require zero cooking at all, check them out here! This chickpea pita wrap comes together in about 10 minutes, and doesn’t require the stove or microwave to make.

Just some fresh produce and a few pantry staple ingredients and you have a tasty meal ready in no time. And very little to clean up afterwards… an added bonus!

How Do I Make a This Chickpea Hummus Pita Recipe?

In a large serving bowl, add all the salad ingredients and toss well to combine.
To make the dressing, add all the red wine vinaigrette ingredients to a mason jar (or other air tight container) and seal the lid. Shake vigorously until ingredients are well mixed and dressing is combined. Pour over the salad ingredients.
Place pita bread on a plate, and carefully open half of the pita along the seam, so you can stuff things inside the pocket. Be careful not to open it all the way, or the wrap will have trouble staying together as you eat.
Spread 1 tablespoon of hummus in each pita, and use 1/4 of the chickpea salad mixture. Only fill the pita halfway. Roll the pita up into a wrap, slice in half, and enjoy!

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Dietary Modifications

This recipe is vegetarian. To make it vegan, omit the feta cheese, or use a vegan variety.

To make this recipe gluten free, make sure the pita bread and any other added/canned ingredients are certified gluten free before adding.

What Flavor Hummus Should I Use?

Answer: your favorite one! Here are some of my favorite hummus recipes… which are super simple to make, and way less expensive than store-bought.

Triple Garlic Hummus Recipe with Tahini (Vegan, Gluten Free)

Carrot Hummus without Tahini Recipe (Vegan, Gluten Free)

Easy Olive Hummus Dip Recipe (Vegan, Gluten Free, High Protein)

Oil Free White Bean Hummus Recipe (Vegan, Gluten Free)

Beet Hummus Recipe (Vegan, Gluten Free, High Protein)

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If you made this recipe, please leave a star rating and let me know how it went in the comments below. I’d love to hear from you!

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