Lunch This Week: Chickpea Salad Wraps



I’m still the world’s laziest lunch maker. Ever.

I’m lucky if I make it to the table to sit down like a civilized human being most days. When I’m busting my butt in the kitchen for hours each day, the last thing I want to do is chop more vegetables or do a lot of prep for lunch. So, I tend to fall back on frozen veggie burgers (I love Amy’s California burgers), hummus, salsa, and wraps because they are effortless and ready in 5 minutes. And thank goodness there is no chopping required!

I recently discovered the obvious: prep something the night before and I’ll have more variety in my lunch. I’ve talked about this little problem before (see part 1 and part 2) so as you can see old habits die hard! My problem is that I rarely think about lunch at night time, but perhaps this chickpea salad may finally change that…


I spotted a vegan “Not Tuna Salad” on the Whole Foods website and used it as my inspiration for this amazing chickpea salad wrap. While I don’t think what I came up with tastes anything like tuna salad (let’s be real, it’s chickpeas), I think it tastes even better! And this is coming from a former tuna salad addict who used to eat canned tuna for lunch all the time in university. Yes, I was that girl stacking towers of 59 cent tuna into her shopping cart like a crazy person.

So whether you never liked tuna or maybe you love tuna, add this to your lunch rotation! Pop it into a container, add a wrap and fruit, and you have yourself a well-rounded lunch…no veggie burger required.

Amy, I’ll see you on Wednesday.


Chickpea Salad Wrap

Vegan, fat-free, gluten-free, nut-free, oil-free, refined sugar-free, soy-free


4.3 from 3 reviews

Eric asked me if it really tastes like tuna. “Umm…no…” I said after careful thought, “but it actually tastes better!” Who needs tuna when it tastes this good? It’s fresh, crunchy, filling, and has a great pop of dill. If you’ve had a jar of dill pickles sitting in your fridge for years, now is the time to use them.

3 servings
Prep Time
Cook time
0 Minutes
Total Time


  • 1 (15-oz) can chickpeas (or 1.5 cups cooked chickpeas)
  • 1/2 cup chopped celery
  • 2 tbsp chopped red onion
  • 3 tbsp chopped dill pickle (~1 pickle)
  • 1 tbsp minced fresh dill
  • 1 garlic clove, minced
  • 1/2 tsp regular mustard
  • 2 tbsp fresh lemon juice
  • 1/4 cup toasted sunflower seeds (or pecans/walnuts)
  • salt/herbamare and pepper, to taste


  1. Preheat oven to 325F and toast the sunflower seeds for about 11 minutes.
  2. Mix everything into a bowl, mashing up the chickpeas slightly with a fork, and season with salt (I used Herbamare) and pepper, to taste. Stuff into a wrap or pita, or enjoy with crackers or rice cakes.
222 calories8 grams7 grams8 grams

Ok, so I didn’t make this “the night before”, but I did make this at 10am on Saturday morning! Bonus points, right?


(Note: I didn’t end up using the paprika as shown in the photo)…and yes, that’s a dill pickle leaning up against the mustard. The jar of pickles has been in our fridge for a year? Amazingly, I’m not dead after ingesting it. Love pickles.

Chop, mix, and serve. Easy.


Veggies burgers certainly have their time and place in my work week, but thankfully now does this wrap! I hope you enjoy it too!


and a link to share for you today…

In case you haven’t seen it already, check out this thought-provoking NYT’s article by Mark Bittman – “We’re eating less meat. Why?” which talks about the 12% drop in US meat consumption in the last 5 years.

“We still eat way more meat than is good for us or the environment, not to mention the animals. But a 12 percent reduction in just five years is significant, and if that decline were to continue for the next five years — well, that’s something few would have imagined five years ago. It’s something only the industry could get upset about. The rest of us should celebrate. Rice and beans, anyone?” ~Bittman

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{ 215 comments… read them below or add one }

Rachel January 16, 2012

I used to be a tuna addict too, and though I don’t miss eating the actually fish I do miss the simplicity of tuna salad sandwiches. I’m going to have to try this asap! Looks delicious.


Meaghan January 16, 2012

This looks great, but I hate mustard! Can you suggest a substitution?


Angela (Oh She Glows) January 17, 2012

It’s probably optional!


Chelsea @ One Healthy Munchkin January 16, 2012

I’m pretty sure I have the same hummus sandwich 3-4 times per week for lunch. I’m definitely in need of some new lunch ideas. :P This chickpea salad wrap looks perfect! Thanks for the recipe.


A January 16, 2012

looks tasty! I am definitley going to have to try this!

I want to say thank you so much for focusing on whole, balanced, vegan meals. I find that bloggers often get tangeld up in cleansing, detoxing, etc… and its really nice to be able to trust that you will give us readers some awesome meals that we can rely on at all times. You are so real, and your blog is truly a blessing.

Thank you Angela


Angela (Oh She Glows) January 17, 2012

Thank you, I’m happy that you are enjoying the blog!


Lindsay @ The Reluctant Runner January 16, 2012

This looks great! I’m bookmarking this to make for lunches next week.


Katrina January 16, 2012

This salad sounds lovely! I really need a new wrap in my life!


Ellen Clifford January 16, 2012

Oh wow, I want to skip the wrap part and just eat that chickpea salad with a spoon, it looks great!


Angela @ Happy Fit Mama January 16, 2012

All the ingredients for the Chickpea Salad Wraps are staples in our house. Why didn’t I think of this? I’m making this for lunch tomorrow! Lunches are hard to come up with especially when you are “brown bagging” it to work.


Kilee January 16, 2012

I 100% agree, making lunch is no fun. I love making dinner and even enjoy prepping my breakfast the night before. Lunches, for some reason, don’t excite me. This wrap could turn things around though…


adrienne January 16, 2012

I am so excited to try this! Thanks for sharing :) and thanks for being such an inspiration. things have been challenging lately and i always appreciate your humor, your recipes, and your candid self reflections <3!


Lindsay @ Fuel My Family January 16, 2012

I need to get chickpeas back in my life! They bothered my baby’s belly since I breastfeed but i haven’t tried them in a while. I am buying some from the grocery store tomorrow! Homemade hummus and chickpea salads this week!


lena January 16, 2012

I haven’t eaten this a whole meal yet, but putting together the recipe for tomorrow, I tried a bit, and it was fantastic! I think this may be my go-to lunch, thanks a million!


Sophie January 17, 2012

YUMMMM I love chickpeas :)
And wraps… Chickpeas in wrap sounds so good.

Oh, and I loved that link!


Amelia January 17, 2012

Chickpeas are such a staple for me! I always have at least 2 cans in my cupboard. I’ve been wanting to make a mock tuna for a while now… going to do something similar to this with some kelp powder!


Meg January 17, 2012

This looks amazing! I am definitely making it tomorrow. Think some tahini would be good addition?


Angela (Oh She Glows) January 17, 2012

Yea I was wondering about tahini too, but wanted to keep the ingredients fairly short. Let me know if you try it!


Meg January 17, 2012

I tried it earlier and it was delicious! The tahini made it creamy & balanced out the flavors really well for me. Thanks for the recipe!
I also wanted to say thank you for creating such a wonderful blog! It has really helped me get past my overwhelming first few months of being vegan and has given me a positive outlook. Reading your blog and making the amazing food has finally made me feel confident and proud of my decision :)


Katie January 17, 2012

This looks great! I make a chickpea salad sandwich which is sort of supposed to mimic egg salad sandwich, with the chickpeas a little more mashed up. I’ll have to give this wrap version a try. My husband and I prep our lunches for the entire week on Sunday afternoon, including veggie sandwiches. We’ve got a system which prevents them from going soggy – it works, I swear! There is no way I’d get up and make myself something nutritious to pack for lunch each day, so bulk prep in advance is the way to go!


Angela (Oh She Glows) January 17, 2012

Care to share your system?


Anji January 18, 2012

Yes, please do tell! We need to bulk prep at our house, but it never seems to work well for us. I would love some tips.


Tasha January 23, 2012

I pack my sandwich filling separate from my bread until I get to work. Makes for more tupperware and ziplocks in the lunchbag but I HATE soggy bread!


Em (Wine and Butter) January 17, 2012

Yum! I love chickpeas and am obsessed with hummus. Im also TOTALLY obsessed with dill pickles (those jars last me 5 days or less, no exaggeration) so this would be perfect for me. ANd I’m OCD enough to love, love, love chopping.

I posted a recipe yesterday for my favourite lunch – which is a baked aubergine (eggplant!) spread with hummus. Its like a breadless sandwich – only loads more filling and nutritious! Totally try it – like no prep required :)


hannah alehandra January 17, 2012

Oh my, Angela! They look wonderful. I love the herb dill, I bet it’s an interesting addition to these wraps. Fantastic recipe. Hope you’re well, much love from England.


Jennifer @ Peanut Butter and Peppers January 17, 2012

I never had a wrap with chickpea’s, but I know I would love it! Going to bookmark this recipe and try it out this week!! I can’t wait!!


Leanne @ Healthful Pursuit January 17, 2012

Very nice! I’m the same way on weekends (that’s when I do most of my blog recipe prep). I’ll get through the whole day and realized all I’ve eaten is pieces and chunks of the stuff I’m baking or cooking. A little spoonful there, a bite there… I’m horrible! This sandwich filling looks soooo good! Sometimes when I’m super busy I’ll mix chickpeas with avocado, cumin and a bit of olive oil. Makes for another great sandwich filler!


Rebecca @ Naturally Healthy and Gorgeous January 17, 2012

What a great looking wrap and great for taking to work for lunch!


Lauren @ Oatmeal after Spinning January 17, 2012

I love making tofu-salad in the style of tuna, but it’s kind of getting old. I would have never thought to use the mighty chickpea as a sub for tofu. Great idea!


Jasper Naomi January 17, 2012

shakalaka! I love the wrap idea! I wanted to make a big one today and eat half for lunch then half for dinner but I ran out of time!

my FAVORITE is that cute little pickle standing up in the ingredients photo! Angela, were you talking for that pickle while you were styling the food, saying: “hello, little pickle, you’re gunna stand up like this!” … I know I am weird but I could imagine that, for some reason! :)


Dena @ 40 Fit in the Mitt January 17, 2012

Looks like I’m gonna have a new lunch favorite! That looks taste and filling


elise January 17, 2012

evidently we are on the same wavelength…i linked to that article yesterday too and today i posted a tempeh salad recipe. great minds…


Melanie January 17, 2012

Made this for lunch today and it was just delicious! I ate mine on crackers and it totally hit the spot. Tuna salad is one thing I’ve really missed since going vegetarian 2 years ago and now I dont have to miss it anymore! Thanks for the recipe :)


Kristyn January 18, 2012

I have been following your blog since summer and I absolutely love all your recipes you post. I made this one for lunch tomorrow (yes, BEFORE going to bed and having to be at work for 730am!…go me!) Had to have a taste test and WOWWW! Absolute heaven. Im a huge fan of chick peas, and this meal is making me reallly excited for lunch!


Angela (Oh She Glows) January 18, 2012

So happy to hear that!


Dee January 18, 2012

This was sooo good! Reminded me of tuna which I don’t miss at all. Thanks for the good recipes!


Ashley January 18, 2012

I’ve wanted to try a faux-tuna chickpea salad mix before. This one looks really yummy!


donna January 18, 2012

i’m planning to make this, but not being a pickle eater, i didn’t have any so i went to the store to get some, and while reading the label, i discovered a yellow color was added to all the jars i saw. I decided not to buy them and will make these wraps without the pickles but just wondering: do pickles always have artifical color added? is it possible to find some that don’t?


Jenny Baldwin January 18, 2012

I made this for lunch today and it was so yummy…wish I’d doubled it cuz I ate the whole batch over spinach!


Stefanie January 19, 2012

Hi Ange,
I love chickpeas but unfortunately they cause me stomach pains. I will try this recipe, nevertheless and have a cup of fennel-tea ready LOL!

I always cook lunch for the Hubs and myself for 2 days in advance – so we have the same meal twice but that’s OK. It’s the dinners that always presented a bit of a problem since I did not want to spend EVERY night in the kitchen. I have now invested in a slow-cooker and it really helps me save some time and dinner is ready whe we get home.

We’re having your red lentil and butternut squash stew for lunch today, btw!!



Glenna January 19, 2012

So I didn’t see this until this morning. Made me so hungry, I made it for breakfast! :) Absolutely wonderful! Thanks so much for being an inspiration to me and my family.


Angela (Oh She Glows) January 19, 2012

Thank you, so happy you enjoyed it!!


Amy @ purewellnessamy January 19, 2012

I just made this for lunch – it’s been on my mind since you posted it! It was really good; I actually pulsed the salad with my immersion blender to make it stick to my bread a little better and lessen the chance of all the whole peas jumping out the back end of my sandwich (I’m out of wraps). And, sorry to rock the vegan boat, I may mix in a dollop of plain yogurt next time! Thanks for the recipe!


Melissa January 20, 2012

Wow. Just got done making & eating this and it was everything I hoped it would be. Delicious!


Sarah January 20, 2012

Woot woot! THANKS! Love me some chick peas…and something new for lunch. Lunch gets boring around my house.


Lexi @ Cura Personalis Foodie January 20, 2012

I swear chickpeas are the little black dress of cooking/baking :)


Tasha - The Clean Eating Mama January 22, 2012

I am making this tomorrow for lunch – it looks amazing!!


Christine @ Merf In Progress January 22, 2012

Made this today and it was outstanding. Thanks for the recipe.


Robyn January 22, 2012

This is SO good! Instead of dill pickle I used relish and I actually didn’t feel the need to add any salt. I used pecans instead of sunflower seeds (they smelled amazing while toasting in the oven). Definitely making a double batch next time :) Thanks Angela!


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