A colorful and nutrient-rich wrap, these Roasted Beet & Chickpea Wraps bring together sweet, earthy roasted beets, warmly spiced chickpeas, and a zesty garlic-yogurt sauce. Packed with texture and flavor, they make a refreshing and satisfying lunch or light dinner. Whether I’m meal prepping for the week or throwing together a quick, wholesome bite, this wrap hits the spot every time.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
2 medium beets, peeled and cubed
1 tablespoon olive oil
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1 can (15 oz) chickpeas, drained and rinsed
2 cups baby spinach or mixed greens
1/2 cup shredded carrots
4 large tortillas or wraps
For the Garlic Yogurt Sauce:
1/2 cup plain Greek yogurt
1 tablespoon lemon juice
1 garlic clove, minced
1 tablespoon olive oil
Salt and pepper to taste
Directions
I preheat the oven to 400°F (200°C).
I toss the cubed beets with half the olive oil, cumin, smoked paprika, and salt, then spread them on a baking sheet. They roast for 25–30 minutes until tender.
While the beets roast, I heat the remaining olive oil in a skillet and sauté the chickpeas for 5–7 minutes, adding a pinch of salt and a little extra paprika for more depth.
I whisk together all the sauce ingredients in a bowl until smooth and creamy.
I warm the tortillas slightly to make rolling easier.
To assemble, I layer spinach, shredded carrots, roasted beets, and chickpeas on each wrap. Then I drizzle generously with the garlic yogurt sauce.
I roll them up tightly, slice in half, and serve them fresh—or wrap them in foil for a grab-and-go meal.
Servings and timing
This recipe makes 4 wraps.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Calories: Approximately 310 kcal per wrap
Variations
Make it vegan: I swap the Greek yogurt for a dairy-free yogurt or tahini-based sauce.
Add grains: I sometimes add quinoa or brown rice to bulk it up further.
Use different greens: Kale, arugula, or even romaine add different textures and flavors.
Spice it up: A dash of hot sauce or a pinch of chili flakes in the yogurt sauce gives it a kick.
Wrap alternatives: I go gluten-free by using gluten-free tortillas or even collard green leaves.
Storage/Reheating
I store assembled wraps in the fridge, tightly wrapped in foil or a container, for up to 3 days. For best texture, I keep the sauce separate and drizzle just before eating. These wraps aren’t meant for reheating, as the fresh veggies can wilt, but they taste great cold or at room temperature.
FAQs
How do I keep the wraps from getting soggy?
I let the roasted beets cool completely and store the sauce separately until I’m ready to eat. That way, everything stays fresh and crisp.
Can I roast the beets ahead of time?
Yes, I often roast the beets up to 3 days in advance and store them in the fridge. It makes assembly super quick.
Are these wraps gluten-free?
They can be. I just make sure to use certified gluten-free tortillas or wrap the filling in lettuce or collard greens.
Can I use canned beets instead of fresh?
Fresh roasted beets give the best texture and flavor, but if I’m short on time, canned beets can work. I make sure to drain them well and skip roasting.
What can I use instead of chickpeas?
I like substituting with black beans, white beans, or even lentils. Tofu or tempeh are great protein-packed options too.
Conclusion
These Roasted Beet & Chickpea Wraps are a vibrant, nourishing, and flavorful choice for a fast lunch or a light dinner. They’re easy to prep, full of plant-based protein, and completely customizable to suit any dietary need or taste preference. Whether I’m making them fresh or as part of a meal prep plan, they always satisfy.
📖 Recipe:
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Roasted Beet & Chickpea Wraps
- Total Time: 40 minutes
- Yield: 4 wraps
- Diet: Vegetarian
Description
These Roasted Beet & Chickpea Wraps are a vibrant and wholesome meal featuring earthy roasted beets, spiced chickpeas, and a creamy garlic-yogurt sauce. Perfect for a nutritious lunch or light dinner, they’re easy to prepare and ideal for meal prepping.
Ingredients
2 medium beets, peeled and cubed
1 tablespoon olive oil (divided)
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon salt
1 can (15 oz) chickpeas, drained and rinsed
2 cups baby spinach or mixed greens
1/2 cup shredded carrots
4 large tortillas or wraps
For the Garlic Yogurt Sauce:
1/2 cup plain Greek yogurt
1 tablespoon lemon juice
1 garlic clove, minced
1 tablespoon olive oil
Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Toss the cubed beets with half the olive oil, cumin, smoked paprika, and salt. Spread on a baking sheet and roast for 25–30 minutes, until tender.
- While the beets roast, heat the remaining olive oil in a skillet over medium heat. Sauté the chickpeas for 5–7 minutes with a pinch of salt and a little extra paprika, if desired.
- In a bowl, whisk together the Greek yogurt, lemon juice, minced garlic, olive oil, salt, and pepper to make the garlic yogurt sauce.
- Warm the tortillas slightly to make them easier to roll.
- To assemble the wraps, layer baby spinach, shredded carrots, roasted beets, and sautéed chickpeas onto each tortilla.
- Drizzle generously with the garlic yogurt sauce.
- Roll the wraps tightly, slice in half, and serve immediately or wrap in foil for a portable meal.
Notes
Let roasted beets cool before assembling to avoid sogginess.
Store sauce separately if prepping ahead for best texture.
Wraps taste great cold—no need to reheat.
Roasted beets can be made up to 3 days in advance.
Substitute Greek yogurt with dairy-free yogurt or tahini to make it vegan.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 wrap
- Calories: 310
- Sugar: 5g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 11g
- Cholesterol: 5mg
