Smashed Chickpea Wrap

If you’re looking for a new quick but super flavorful vegetarian lunch, then this chickpea wrap is for you! Crunchy, creamy, delicious and easy too – it’s a family favorite!

Sometimes you have endless amounts of time to make lunch. On a weekend maybe or during a holiday. I love taking my time when I make a salad or maybe a family pizza. But other days it’s all a bit rushed! This recipe is for those days. When you still want to eat something delicious and healthy(ish) and feel satisfied afterwards.

Chickpeas are such a wonderful source of protein. I love them in hummus, in a salad, roasted as a snack or like this. As a sandwich filling! I used to make this recipe with leftover roasted chicken but I actually prefer it with chickpeas. Mashing them up a bit before is key though! And kind of fun too.

By mashing them up, you loosen the skin and they can take on more of the delicious sauce! And I don’t mean turning them into a mash like mashed potatoes. I mean pressing down a potato masher on them so that they open up a bit. That way you can remove the skin very easily (I like to roast the skin with spices but that’s for another day). And they really mix much better with the sauce too!

The sauce is super simple. I use my recipe for the Easiest Blender Mayonnaise as a base. If you haven’t made it yet, PLEASE do!! It’s so simple and always works out. It literally takes 2 minutes altogether and you have the perfect mayonnaise. Then I add freshly chopped dill, a bit of hot sauce and some salt. The mayonnaise itself already contains vinegar and mustard so the sauce doesn’t need anything else. Don’t leave out the hot sauce though, it adds such a lovely little kick!

By the way, if you prefer this sandwich to be vegan, feel free to substitute the mayonnaise for a vegan mayonnaise. I’ve never made it with one but I’m sure it would be equally delicious!

When the chickpea mixture is done, toast your pita bread and add it on top. Now, for me the secret of a good sandwich is the textures! So by adding the crunchy red cabbage, the juicy tomatoes and a bit of lettuce you get the perfect mix. Together with the warm pita bread and the creamy chickpeas, it’s literally perfection!

Will you make this recipe soon? Or how about my Mediterranean Avocado Toast?

Prep Time 15 mins Total Time 15 mins
Servings: 2


If you're looking for a new quick but super flavorful vegetarian lunch, then this chickpea wrap is for you! Crunchy, creamy, delicious and easy too - it's a family favorite!



  1. Drain the can of chickpeas well. Pour into a bowl and press down with a potato masher about 10 times until most of the chickpeas are broken up a bit. That way you can remove most of the peels and the chickpeas take on the sauce better. 

  2. To the chickpeas, add the mayonnaise, hot sauce, salt and chopped fresh dill. Mix all together well. 

  3. Shred red cabbage, half the cherry tomatoes and toast the two pita breads until warm. 

  4. Divide the chickpea mixture among the two warm pita breads, top with shredded cabbage, halved tomatoes and some lettuce leaves. Fold together. Enjoy!


Mayonnaise: I highly recommend making your own mayonnaise by following my super easy and foolproof recipe for The Easiest Blender Mayonnaise

Keywords: sandwich, wrap, pita, pita bread, pita wrap, chickpea, chickpea wrap, smashed chickpea sandwich, smashed chickpea wrap, vegan, vegan sandwich, vegan lunch, easy lunch, quick lunch, healthy, plant based,

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Andrea Epstein in her kitchen

Andrea Epstein

Hi, I'm Andrea, a full-time food blogger, mother of 1 wonderful son, 2 equally wonderful stepsons and wife to a darling husband. I live in Munich, Germany with my family. I loves traveling, sharing new recipes, and spending time with my family.

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