Summer Chickpea & Feta Salad Wraps

Summer Chickpea & Feta Salad Wraps

Looking for a quick, no-cook lunch that’s perfect for summer? These Summer Chickpea & Feta Salad Wraps are high in fibre and plant protein, packed with crunchy veg, and bursting with Mediterranean flavour. They’re ideal for busy days, picnics, or light lunches at home.

Why it works:

High in fibre and plant protein (from chickpeas)

Refreshing and satisfying thanks to crunchy veg and tangy feta

No cooking required – ideal for warmer weather and busy days

Easily portable for on-the-go or work-from-home lunches

Nutrition note:

A brilliant balance of plant-based protein, complex carbs, and healthy fats – without being heavy. Easily adaptable too – add leftover roasted veg, cooked grains, or swap feta for halloumi or avocado.

Ingredients

1 tin chickpeas (400g), drained and rinsed
1 tbsp olive oil
Juice of ½ lemon
½ tsp dried oregano or mixed herbs
1 small garlic clove, crushed (or ¼ tsp garlic granules)
¼ cucumber, diced
8 cherry tomatoes, halved
1 small red pepper, diced
40g feta, crumbled (or dairy-free alternative)
2 large wholemeal wraps
A handful of rocket or baby spinach

Optional: dollop of plain yoghurt or hummus to spread on the wrap

Method

Make the filling: In a bowl, mix chickpeas, olive oil, lemon juice, oregano, and garlic. Lightly mash some of the chickpeas for texture.

Add the crunch: Stir in cucumber, pepper, tomatoes, and crumbled feta.

Assemble wraps: Spread a little yoghurt or hummus on the wrap (optional), add rocket/spinach, and top with the chickpea mix.

Wrap and roll: Fold and roll into a burrito-style wrap, slice in half if eating straight away—or wrap tightly in foil to take with you.

Enjoy!

🍽️ Kate’s Top Tip: For extra flavour and staying power, make the chickpea filling the night before—letting it sit in the fridge helps the herbs and lemon soak in beautifully. Just assemble the wrap fresh in the morning for the perfect grab-and-go lunch!

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Loved This Recipe? Let Me Know!
If you try this recipe, I’d love to hear how it turned out! Share your creations over on Instagram at @katewallnutrition. Don’t forget to use the hashtag #KateWallNutrition so I can see your posts.