Easy Smashed Chickpea Avocado Wraps (10-Minute Lunch)

When you need a high-protein lunch with zero cooking, this wrap is the professional solution. It utilizes the “Gold Standard” combination of chickpeas and avocado to mimic the creamy texture of a traditional chicken or tuna salad, but with heart-healthy monounsaturated fats. From an expertise perspective, the secret is the “texture-mash”: by only partially smashing the chickpeas (a 70/30 split), we create a mouthfeel that is both creamy and substantial, ensuring the filling doesn’t turn into a homogeneous paste.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 0 Min
• Total Time: 10 Min
• Yield: 2 Wraps
• Calories: 340 kcal per wrap

Ingredients:

The “Gold Standard” Filling

• 1 can (15 oz) Chickpeas, drained and rinsed
• 1 large Ripe Avocado, pitted and peeled
• 1/4 cup Red Onion, finely diced
• 1/4 cup Fresh Cilantro or Parsley, chopped
• 1 tbsp Fresh Lime Juice

The Seasoning

• 1/2 tsp Garlic Powder
• 1/4 tsp Salt & 1/4 tsp Black Pepper
• Red Pepper Flakes (Optional heat)

The Assembly

• 2 Large Whole-Grain Wraps (or large Collard Green leaves for low-carb)
• 1 cup Fresh Baby Spinach
• 1/2 cup Cucumber, sliced into matchsticks

Preparation Steps:

1. The Professional “Mash”

1. In a medium bowl, combine the rinsed chickpeas and the avocado.
2. Technique: Using a potato masher or sturdy fork, smash the mixture until 70% is creamy but 30% of the chickpeas remain whole. This provides the necessary structural integrity.

2. The Flavor Infusion

3. Stir in the diced red onion, cilantro, lime juice, garlic powder, salt, and pepper.
4. The lime juice seasons the beans and acts as a pH barrier to keep the avocado green.

3. The Moisture Barrier

5. Lay your wraps flat. Place a handful of baby spinach in the center, followed by cucumber matchsticks.
6. Why this matters: Placing the greens down first creates a moisture barrier, preventing the creamy chickpea mixture from making the wrap bread soggy.

4. The Roll & Cut

7. Scoop the chickpea avocado mixture over the cucumbers.
8. Fold in the sides and roll tightly from the bottom up. Slice diagonally for a professional presentation.

Expert Tips:

• Texture Upgrade: Add 1 tablespoon of toasted sunflower seeds or hemp hearts to the mash. This adds a “Gold Standard” crunch and an Omega-3 boost.
• Meal Prep Rule: If packing for lunch, keep the chickpea mash in a separate container and assemble the wrap just before eating to maintain the perfect texture.