Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt

Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt is a fresh, satisfying Mediterranean-inspired wrap packed with flavour and texture. Smoky grilled zucchini, crispy spiced chickpeas, creamy feta, and crisp vegetables are wrapped in soft flatbread and finished with a cool, tangy herbed yogurt sauce.

Perfect for a quick lunch, light dinner, or meal prep, this wholesome wrap is ready in just 25 minutes and delivers a balanced mix of protein, fibre, and vibrant flavours in every bite.

Why You’ll Love This Recipe

• Ready in just 25 minutes.
• High in plant-based protein and fibre.
• Fresh, creamy, smoky, and crunchy textures.
• Perfect for meal prep or on-the-go meals.
• Customisable with your favourite toppings.
• Great vegetarian option.

Recipe Information

• Servings: 4
• Preparation Time: 15 minutes
• Cooking Time: 10 minutes
• Total Time: 25 minutes
• Calories: Approximately 420 per serving
• Protein: Approximately 16 g per serving

Ingredients

For the Wraps

• 4 large tortillas or flatbreads
• 1 medium zucchini (200 g), sliced lengthwise
• 1 can (15 oz / 425 g) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• ½ teaspoon ground cumin
• ½ teaspoon garlic powder
• Salt and black pepper, to taste
• ½ cup feta cheese, crumbled
• ½ cup cucumber, diced
• ¼ cup red onion, thinly sliced
• 2 tablespoons fresh parsley, chopped

For the Herbed Yogurt

• ¾ cup plain Greek yogurt
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 1 garlic clove, minced
• 1 tablespoon fresh dill or mint, chopped
• Salt and black pepper, to taste

Kitchen Equipment

• Large skillet or pan
• Grill pan or frying pan
• Mixing bowls
• Spoon
• Knife
• Cutting board

Instructions

Step 1: Prepare the Chickpeas

1. Heat olive oil in a pan over medium heat.
2. Add the chickpeas and season with smoked paprika, cumin, garlic powder, salt, and black pepper.
3. Cook for 6–8 minutes, stirring occasionally, until lightly crispy and golden.
4. Remove from heat and set aside.

Step 2: Grill the Zucchini

5. Heat a grill pan or skillet over medium-high heat.
6. Grill the zucchini slices for 2–3 minutes per side until tender with light char marks.
7. Set aside.

Step 3: Make the Herbed Yogurt

8. In a bowl, combine the Greek yogurt, olive oil, lemon juice, garlic, chopped herbs, salt, and black pepper.
9. Mix until smooth and creamy.

Step 4: Assemble the Wraps

10. Spread a generous layer of herbed yogurt over each tortilla or flatbread.
11. Add grilled zucchini, crispy chickpeas, feta cheese, cucumber, red onion, and parsley.

Step 5: Wrap and Serve

12. Fold the wraps tightly.
13. Serve immediately, or toast lightly in a pan for extra crispness.

Serving Suggestions

• Serve with a side of roasted vegetables.
• Pair with a fresh green salad.
• Enjoy with hummus or tzatziki.
• Serve with sweet potato fries.
• Add a squeeze of fresh lemon before serving.

Chef’s Tips

• Dry chickpeas well before cooking to achieve crispiness.
• Do not overcrowd the pan when cooking chickpeas.
• Slice zucchini evenly for consistent grilling.
• Use warm flatbread for easier wrapping.
• Adjust spices to taste.

Recipe Variations

• Add grilled chicken for extra protein.
• Use whole wheat or gluten-free wraps.
• Swap feta for goat cheese or halloumi.
• Add shredded lettuce or spinach.
• Include avocado slices for extra creaminess.

Storage

Store components separately in the refrigerator for up to 2 days. Assemble just before serving for best texture. Reheat chickpeas and zucchini if desired.

Nutritional Information (Approximate Per Serving)

• Calories: 420
• Protein: 16 g
• Carbohydrates: 38 g
• Fat: 22 g
• Fiber: 7 g
• Sodium: 360 mg

Health Benefits

• Chickpeas provide plant-based protein and fibre.
• Zucchini is low in calories and rich in vitamins.
• Greek yogurt adds protein and probiotics.
• Olive oil supports heart health.
• Fresh vegetables offer essential nutrients and antioxidants.

Frequently Asked Questions

Can I make this wrap vegan?

Yes. Replace feta and yogurt with plant-based alternatives for a fully vegan version.

Can I prepare this ahead of time?

Yes. Prepare all components in advance and assemble just before serving.

Can I use canned chickpeas?

Yes. Canned chickpeas work perfectly once drained and rinsed.

What herbs work best?

Dill and mint both pair beautifully with the yogurt sauce, but parsley or basil also work well.

Final Thoughts

Grilled Zucchini & Feta Chickpea Wrap with Herbed Yogurt is a fresh, flavour-packed meal that brings together simple ingredients with bold Mediterranean flavours. Perfect for quick meals or meal prep, this wrap is satisfying, wholesome, and incredibly delicious.

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