Chickpea & Spinach Protein Wrap Gym Meal

This Chickpea & Spinach Protein Wrap is a nutrient-packed, post-workout meal designed for gym enthusiasts. Combining protein-rich chickpeas, fresh spinach, and creamy hummus in a whole-grain wrap, it’s flavorful, filling, and supports muscle recovery. Perfect for a quick, healthy lunch or dinner, it’s customizable and meal-prep friendly.

Why You’ll Love This Recipe

This Chickpea & Spinach Protein Wrap is a game-changer for anyone seeking a wholesome, protein-packed meal that doesn’t skimp on flavor. Ideal for gym-goers, it delivers a satisfying blend of complex carbs, plant-based protein, and vibrant veggies to fuel your body and aid recovery. The wrap is quick to prepare, making it perfect for busy schedules, and its versatility allows you to tweak ingredients to suit your taste. Whether you’re meal-prepping for the week or grabbing a quick lunch, this recipe is easy, portable, and bursting with fresh, zesty flavors that keep you energized and satisfied.

Recipe Tips and Tricks

• Mash Chickpeas Lightly: For better texture, mash chickpeas partially to create a chunky spread that holds together in the wrap.
• Warm the Wrap: Heat the tortilla briefly in a pan or microwave to make it pliable and prevent tearing.
• Layer Strategically: Place spinach and other greens in the center to avoid a soggy wrap; spread hummus on the edges for even flavor.
• Toast Spices: Lightly toast cumin and paprika in a dry pan for 30 seconds to enhance their aroma before adding to chickpeas.
• Use Fresh Lemon: Freshly squeezed lemon juice adds a brighter, more vibrant flavor than bottled juice.
• Meal Prep Tip: Assemble wraps without wet ingredients (like tomatoes) to keep them fresh longer; add those just before eating.

Yield: 4 wraps

Chickpea & Spinach Protein Wrap Gym Meal

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Chickpea & Spinach Protein Wrap: a healthy, protein-packed gym meal with chickpeas, spinach, and hummus in a whole-grain tortilla.

Prep Time 10 minutes

Cook Time 5 minutes

Additional Time 5 minutes

Total Time 20 minutes

Ingredients

• 1 (15 oz) can chickpeas, rinsed and drained
• 1 medium tomato, diced
• 1 small red onion, finely diced
• 1 tbsp fresh lemon juice
• 1 tsp ground cumin
• ½ cup hummus (plain or flavored)
• ½ tsp smoked paprika
• ¼ cup plain Greek yogurt
• 2 cups fresh baby spinach, washed
• 4 whole-grain tortillas (8-inch)
• Optional: ¼ cup crumbled feta cheese or avocado slices
• Salt and pepper to taste

Instructions

1. Prepare the Chickpeas: In a medium bowl, mash the rinsed chickpeas with a fork until slightly chunky, leaving some texture for a hearty filling.
2. Season the Mixture: Add cumin, smoked paprika, lemon juice, salt, and pepper to the chickpeas. Mix well to coat evenly, enhancing the flavor.
3. Warm the Tortillas: Heat each tortilla in a dry skillet over medium heat for 15-20 seconds per side to make them soft and pliable.
4. Spread the Hummus: Lay a tortilla flat and spread 2 tablespoons of hummus evenly across the surface, leaving a 1-inch border.
5. Add Greek Yogurt: Spoon 1 tablespoon of Greek yogurt over the hummus, spreading gently for a creamy, tangy layer.
6. Layer the Spinach: Place ½ cup of fresh spinach leaves in the center of the tortilla, creating a base for the other ingredients.
7. Add Chickpea Mixture: Spoon about ¼ of the seasoned chickpea mixture over the spinach, spreading it evenly for consistent bites.
8. Top with Veggies: Sprinkle diced red onion and tomato over the chickpeas, adding crunch and juiciness to each wrap.
9. Optional Add-Ins: For extra flavor, add crumbled feta or avocado slices, if desired, for a Mediterranean or creamy twist.
10. Wrap and Serve: Fold the bottom of the tortilla up, then fold in the sides and roll tightly. Slice in half and enjoy immediately or store for later.

Notes

• For meal prep, assemble wraps without tomatoes and store in the fridge to maintain freshness.
• Adjust spices to taste; add cayenne for heat or fresh herbs like parsley for brightness.
• Use a high-quality hummus for better flavor; roasted red pepper or garlic varieties work wonderfully.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 410Total Fat 17gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 12gCholesterol 9mgSodium 536mgCarbohydrates 52gFiber 11gSugar 5gProtein 15g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

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Ingredients Notes

• Chickpeas: Canned chickpeas are convenient and packed with protein and fiber, but rinse thoroughly to remove excess sodium. Opt for low-sodium versions if possible.
• Spinach: Fresh baby spinach provides a mild flavor and nutrient boost, including iron and vitamins. Wash thoroughly to remove any grit.
• Whole-Grain Tortilla: Choose a high-fiber, whole-grain wrap for sustained energy and better nutrition compared to refined flour tortillas.
• Hummus: Acts as a creamy, protein-rich spread. Use store-bought for convenience or homemade for customized flavor (try roasted garlic or spicy variations).
• Greek Yogurt: Adds a tangy, protein-packed element. Opt for plain, non-fat Greek yogurt to keep it healthy and versatile.
• Spices (Cumin, Paprika): These add warmth and depth. Smoked paprika can elevate the flavor with a subtle smokiness.
• Lemon Juice: Freshly squeezed lemon juice brightens the dish, balancing the richness of chickpeas and hummus.
• Red Onion and Tomato: Provide crunch and juiciness. Dice finely to ensure even distribution in every bite.

Variations and Substitutions

For a gluten-free option, swap the whole-grain tortilla for a gluten-free wrap or lettuce leaves for a low-carb alternative. If chickpeas aren’t your favorite, try mashed white beans or lentils for a similar protein punch. Swap spinach for arugula or kale for a different green vibe—kale holds up better in meal prep. For a vegan version, replace Greek yogurt with a plant-based yogurt or extra hummus. Add roasted red peppers or avocado for extra flavor and healthy fats. If you prefer a spicier kick, incorporate cayenne pepper or a drizzle of hot sauce. For a Mediterranean twist, include feta cheese (or a vegan alternative) and olives.

Storage Options

Store assembled wraps in an airtight container in the refrigerator for up to 3 days; wrap individually in foil or parchment to prevent sogginess. For meal prep, keep wet ingredients (tomatoes, yogurt) separate until ready to eat. The chickpea mixture can be refrigerated for up to 5 days in a sealed container. Freezing is not recommended, as the spinach and tortilla may become soggy upon thawing.

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