Chickpea Chicken Wrap is a delicious and nutritious dish that combines tender grilled chicken with hearty chickpeas, fresh vegetables, and a creamy tahini or yogurt sauce, all wrapped in a soft tortilla or flatbread. This wrap is perfect for those looking for a high-protein meal with a Mediterranean twist. In this blog, we will explore the step-by-step process of making a Chickpea Chicken Wrap at home.
Ingredients Needed for Chickpea Chicken Wrap
To make an authentic and tasty Chickpea Chicken Wrap, you will need the following ingredients:
Main Ingredients:
- 2 boneless, skinless chicken breasts (or boneless chicken thighs for extra juiciness)
- 1 cup canned chickpeas (drained and rinsed)
- 4 large flour tortillas or whole wheat wraps
- 1/2 cup shredded lettuce
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup red onion (thinly sliced)
- 1/2 cup cucumber (sliced)
- 1/4 cup crumbled feta cheese (optional)
Chickpea Chicken Marinade:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic (minced)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/2 teaspoon red pepper flakes (optional for spice)
- 1 tablespoon honey or maple syrup (for balance)
For the Sauce:
- 1/4 cup Greek yogurt or tahini
- 1 tablespoon mayonnaise
- 1 clove garlic (minced)
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon chopped fresh parsley or dill
Optional Toppings:
- 1/4 cup pickled red onions
- 1/4 cup hummus
- 1 teaspoon sumac (for extra tanginess)
- 1 teaspoon toasted sesame seeds
Step-by-Step Instructions to Make Chickpea Chicken Wrap
Step 1: Marinate the Chicken and Chickpeas
- In a bowl, mix olive oil, lemon juice, minced garlic, salt, black pepper, smoked paprika, cumin, coriander, turmeric, red pepper flakes (if using), and honey.
- Coat the chicken and chickpeas with the marinade and let them rest for at least 30 minutes (or up to 8 hours for maximum flavor).
Step 2: Cook the Chicken and Chickpeas
- Preheat the grill or a large skillet over medium-high heat.
- Cook the marinated chicken for about 5-7 minutes per side until fully cooked and slightly charred.
- Remove from heat and let the chicken rest before slicing it into thin strips.
- In the same skillet, sauté the marinated chickpeas for about 3-5 minutes until slightly crispy.
Step 3: Make the Sauce
- In a small bowl, whisk together Greek yogurt (or tahini), mayonnaise, minced garlic, lemon juice, salt, black pepper, and fresh herbs.
- Stir well until combined and set aside.
Step 4: Prepare the Vegetables
- Slice the cherry tomatoes, red onion, and cucumbers.
- Wash and dry the shredded lettuce.
Step 5: Assemble the Wrap
- Lay a tortilla or flatbread flat on a clean surface.
- Spread a generous layer of sauce across the center.
- Add a few slices of grilled chicken on top.
- Sprinkle the sautéed chickpeas evenly over the chicken.
- Layer the fresh vegetables and crumbled feta cheese.
- Add any optional toppings like pickled onions, hummus, or sumac.
Step 6: Wrap and Serve
- Fold in the sides of the tortilla and roll it tightly to form a wrap.
- Cut the wrap in half and serve immediately.
- Enjoy with a side of hummus, tzatziki, or roasted sweet potatoes.
Pro Tips for the Best Chickpea Chicken Wrap
- Use chicken thighs for extra juiciness: They remain more tender than chicken breasts.
- Marinate longer for richer flavor: Overnight marination enhances the taste.
- Crisp up the chickpeas: Lightly sautéing or roasting them adds texture.
- Customize with toppings: Add roasted red peppers, avocado, or a drizzle of extra sauce for added depth.
This Chickpea Chicken Wrap recipe is a perfect combination of protein-packed grilled chicken, hearty chickpeas, fresh vegetables, and creamy sauce. It is quick, easy to make, and great for meal prep. Whether for lunch, dinner, or an on-the-go meal, this wrap will keep you full and satisfied.
Now that you know how to make a Chickpea Chicken Wrap at home, give this recipe a try and impress your family with your cooking skills. Don’t forget to share your experience and any variations you make in the comments below!
