10-Minute Chickpea Avocado Tomato Wrap (CAT Wrap)
This quick Chickpea Avocado Tomato Wrap combines protein-rich mashed chickpeas with creamy avocado and fresh tomatoes for a satisfying plant-based meal ready in just 10 minutes. Perfect for lunch boxes, busy workdays, or quick dinners, this nutritious wrap delivers fiber, healthy fats, and plant protein in a delicious hand-held format that's both filling and energizing.
Course Lunch, Main Course
Cuisine Mediterranean, Plant-based, Vegan
Fork or potato masher
Mixing bowl
Knife
Cutting board
Measuring spoons
- 2 cups cooked or canned chickpeas rinsed and drained
- 2 tablespoons fresh lemon juice
- 1 ripe avocado
- 1 medium tomato about ½ cup chopped
- 2 whole grain pitas or 4 slices of whole grain bread
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- ⅛ teaspoon garlic powder
In a medium bowl, combine chickpeas, lemon juice, salt, pepper, and garlic powder.
Using a fork or potato masher, mash the chickpeas to a rough consistency, leaving some texture.
Slice the tomato into thin pieces.
Peel the avocado and slice it into thin strips.
Warm the pitas slightly if desired (optional).
Spread the mashed chickpea mixture onto each pita or toast.
Layer with avocado slices, tomato pieces, and optional fresh greens.
Fold or roll pitas to form a wrap, or make into sandwiches if using bread.
Slice in half and serve immediately.
- For a gluten-free option, use gluten-free wraps or serve as a salad over mixed greens.
- Add a sprinkle of red pepper flakes or cayenne powder for a spicy kick.
- This mixture keeps well in the refrigerator for up to 2 days (without the avocado).
- For meal prep, prepare the chickpea mixture ahead of time and add fresh avocado and tomato just before serving.
- Try adding thinly sliced red onion, cucumber, or pickles for extra crunch and flavor.
- Optional: add fresh greens such as spinach, arugula, or lettuce to your wrap
Keyword avocado chickpea sandwich, chickpea avocado spread, chickpea Wrap, dairy-free sandwich, high fiber wrap, meal prep lunch, plant protein sandwitch, portable vegan meal, quick lunch recipe, vegan lunch wrap