Bright, fresh, and bursting with Mediterranean flavor, these Greek Chickpea & Feta Warm Wraps are an easy weeknight meal or a portable lunch. Soft pita warmed until slightly toasty holds a bright salad of chickpeas, juicy cherry tomatoes, crisp cucumber, briny olives and salty feta, all brightened with lemon and oregano. The textures contrast nicely — creamy feta, tender chickpeas, crisp veggies — and the aroma of lemon and oregano makes them feel homemade and comforting. They come together in about 15–20 minutes and make a satisfying vegetarian meal.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 5 minutes (warming pita)
- Total Time: 15 minutes
- Servings: 4 wraps
- Difficulty Level: Easy
Nutrition Information
(Approximate per serving)
- Calories per serving: 460 kcal
- Protein: 17 g
- Carbohydrates: 49 g
- Fat: 19 g
- Fiber: 7.5 g
- Sugar: 3 g
- Sodium: 800 mg
Why Make This Greek Chickpea & Feta Warm Wraps
These wraps are quick, healthy, and full of bright, Mediterranean flavors. They work well for busy evenings, pack easily for lunch, and please both vegetarians and meat-eaters. The chickpeas give a satisfyingly chewy texture and plant protein, while the feta and olives add savory, salty notes that balance the fresh lemon and cucumber. The warm pita makes the filling feel cozy without losing the crispness of the vegetables.
How to Make Greek Chickpea & Feta Warm Wraps
This recipe is mostly assembly with a few simple steps to boost flavor: drain and dry the chickpeas, toss the vegetables with a lemon-oregano dressing, warm the wraps so they are pliable, then fill and serve. You can tweak salt and lemon to taste and add a quick pan-sauté of chickpeas for a slightly roasted flavor.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 cup feta cheese, crumbled
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/4 cup olives, sliced
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 4 large pita or flatbread wraps
- Fresh parsley for garnish
Directions:
Step 1: Preparation
In a large bowl, combine the drained chickpeas, crumbled feta, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and sliced olives. If your chickpeas are very wet, pat them dry with a paper towel so the salad stays bright and not soggy.
Step 2: Mixing
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, and a pinch of salt and pepper. Taste and adjust the lemon or salt — remember the feta and olives already add saltiness.
Step 3: Cooking
Pour the dressing over the chickpea and vegetable mixture and toss gently to combine, letting flavors meld for a minute. Warm the pita or flatbread wraps in a dry skillet over medium heat for 30–45 seconds per side until pliable and slightly toasted, or microwave each for 15–20 seconds wrapped in a damp paper towel.
Step 4: Finishing
Fill each warmed wrap with an even portion of the chickpea mixture. Garnish with fresh parsley. Fold or roll the wrap and serve warm. Enjoy the contrast of warm bread with cool, crisp filling.
How to Serve Greek Chickpea & Feta Warm Wraps
Serve these wraps hot from the skillet or slightly warm. They pair well with a simple green salad, a dollop of tzatziki, or roasted lemon potatoes. For a picnic or packed lunch, wrap tightly in parchment paper — keep the filling separate until ready to eat for best texture. A cold beer or a crisp white wine also complements the bright lemon and salty feta.
How to Store Greek Chickpea & Feta Warm Wraps
- Unassembled filling: Store in an airtight container in the refrigerator for up to 3–4 days. Stir before using.
- Warmed pita: Store separately at room temperature for a day or wrap and refrigerate up to 2 days. Reheat briefly in a skillet or microwave.
- Assembled wraps: Best eaten the same day. If refrigerated, assembled wraps will get softer and can become soggy after 24 hours.
- Freezing: Not recommended — vegetables and feta change texture when frozen and thawed.
Expert Tips for Perfect Greek Chickpea & Feta Warm Wraps
- Dry your chickpeas well for a firmer texture and less watery filling.
- Taste the dressing before adding — feta and olives add salt, so you may need little or no extra salt.
- For extra depth, pan-fry the chickpeas in olive oil for 3–4 minutes until just golden before mixing. That adds a toasty note.
- Warm pita over a gas flame or skillet for a slightly smoky char and flexible bread that folds without cracking.
- If you like a creamier filling, mash a few chickpeas with a fork to help bind the mixture.
- Add fresh herbs like mint or dill for a brighter flavor.
Delicious Variations
- Add protein: Toss in grilled chicken, shrimp, or sliced gyro meat for a non-vegetarian option.
- Make it vegan: Use vegan feta or omit the feta and add mashed avocado for creaminess.
- Roast vegetables: Add roasted red peppers or eggplant for a smoky note.
- Spice it up: Stir in a teaspoon of harissa or a pinch of red pepper flakes for heat.
- Crunch boost: Add toasted pine nuts or sliced almonds for extra texture.
Frequently Asked Questions
- Can I use dried chickpeas instead of canned?
- Yes. Soak and cook dried chickpeas until tender, then drain and cool before using. Use about 1 1/2 to 2 cups cooked chickpeas to replace one 15-oz can.
- How can I keep the wraps from getting soggy?
- Store the filling and the bread separately until serving. Dry the chickpeas well and avoid over-dressing; add dressing just before filling the wraps.
- Is this recipe vegetarian or vegan?
- The recipe as written is vegetarian because it uses feta. To make it vegan, replace feta with a plant-based feta or omit it and use mashed avocado or a tangy cashew cream.
- Can I prepare this recipe ahead of time?
- Prepare the filling up to 24–48 hours in advance and keep it chilled. Warm the pitas and assemble just before eating for the best texture.
- How do I reduce sodium in this recipe?
- Use low-sodium or no-salt-added canned chickpeas, rinse them thoroughly, skip added salt in the dressing, and reduce or omit olives and use a lower-sodium feta if available.
- What should I serve with these wraps for a party?
- Offer a platter of tzatziki, lemony potato wedges, a simple Greek salad, and a bowl of olives. Cut wraps in half and secure with toothpicks for easy serving.
Conclusion
These Greek Chickpea & Feta Warm Wraps are quick, flavorful, and versatile — perfect for a fast dinner, lunch on the go, or a light party bite. The mix of creamy feta, bright lemon, and herb-scented chickpeas creates a satisfying meal that’s easy to adapt. For another chickpea-and-feta idea with bold flavors, try this Marinated Chickpeas with Slow-Roasted Red Peppers & Feta recipe for inspiration. Give these wraps a try — they’re simple to make and full of fresh, Mediterranean taste.
Print
Greek Chickpea & Feta Warm Wraps
- Total Time: 15 minutes
- Yield: 4 wraps 1x
- Diet: Vegetarian
Description
Bright, fresh, and bursting with Mediterranean flavor, these wraps are an easy weeknight meal or a portable lunch, featuring chickpeas, feta, and fresh vegetables.
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cup feta cheese, crumbled
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/4 cup olives, sliced
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 4 large pita or flatbread wraps
- Fresh parsley for garnish
Instructions
- In a large bowl, combine the drained chickpeas, crumbled feta, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and sliced olives. Pat the chickpeas dry if needed.
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, and a pinch of salt and pepper. Adjust seasoning to taste.
- Pour the dressing over the chickpea and vegetable mixture and toss gently. Warm pita or flatbread wraps in a dry skillet or microwave until pliable.
- Fill each warmed wrap with an even portion of the chickpea mixture. Garnish with fresh parsley. Fold or roll the wrap and serve warm.
Notes
Store unassembled filling in an airtight container for 3–4 days. Assemble wraps just before serving for the best texture.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Main Course
- Method: Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 460
- Sugar: 3g
- Sodium: 800mg
- Fat: 19g
- Saturated Fat: 6g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 49g
- Fiber: 7.5g
- Protein: 17g
- Cholesterol: 30mg
