Mashed chickpea wrap kids lunch is an easy idea for busy weekdays. It's healthy, easy on the budget, and delicious.
This wrap is high in protein, all thanks to the chickpeas. If your kids like tuna sandwiches then you'll have to give this one a try.
I love this recipe because it's simple and doable. There's not a lot of fuss here. No cooking necessary, and the wrap can be put together in 5 minutes with leftovers for later in the fridge.
Mashed Chickpea Wrap Kids Lunch
Ever feel like you're in a food slump? It's easy to feel like this with lunches and snacks, especially for kids.
My daughter is on a "this is boring" kick lately. I hear that sentence come out of her mouth with the most random things - including her lunches - so I'm trying to come up with ideas that feel new to her but are also easy for me.
Also, this recipe isn't just for kids! You can eat this one too, mama. I like to eat this wrap with homemade soup.
Health Benefits Of Chickpeas
There's a common misconception that you can only get protein from eating meat. It's simply not true. Chickpeas are a wonderful source of protein, folate, fiber, and iron (source).
In fact, one cup of chickpeas provides almost ⅓ of an adults daily protein needs.
I love adding chickpeas to my daughters lunches and dinners because she'll happily eat them and I know they're nutritious and healthy.
Not only that, but they're also inexpensive and so easy to prep. Aside from making mashed chickpea wraps, you can also add them straight to the lunchbox with a sprinkle of salt on top. Just be sure to pack a spoon.
You can also make roasted parmesan chickpeas and eat them as a crunchy snack or on top of homemade tomato soup.
Mashed Chickpea Wrap Ingredients
- CHICKPEAS - Today I'm using one can of chickpeas to make life easier. You could also use dried chickpeas and prepare them yourself. I've never gone that route, it's an extra step that I don't feel the need to do at this stage of life. Maybe someday!
- MAYONNAISE - You'll need ⅓ cup of mayonnaise. We use a vegan mayo in our house due to my husband's egg allergy.
- DIJON MUSTARD - Dijon mustard adds a great kick to the chickpeas. If your kids are picky, then you can easily omit this.
- CUMIN - I'm using 1 teaspoon of cumin in this recipe, but you could easily omit this as well.
- SALT AND PEPPER - You can add as much or as little of salt and pepper as you'd like. I used 1 teaspoon of salt and freshly ground pepper.
How To Make Mashed Chickpea Wraps
- Drain and rinse the canned chickpeas in a strainer. Add them to a bowl and use a potato masher or fork to squish and mash the chickpeas. Add in the mayonnaise, cumin, salt and pepper. Stir everything together. Give a quick taste to see if you need more or less salt and pepper.
- Add 1 cup of the mashed chickpeas to the center of a flour tortilla. Fold the wrap and cut in half. Seal in plastic wrap and store in the fridge until it's time for kiddos to go to school.
What Can You Serve Chickpea Wraps With?
These wraps can be served with anything. Here are a few ideas:
- Serve with homemade tomato soup: I have an easy tomato soup recipe that's perfect for kids. This is a great option for kids to bring to school in a thermos.
- Serve with chopped vegetables: This is probably the easiest option. Any raw veggies are great to add to kid's lunches. Cucumbers, bell peppers, carrots, and celery are all easy and fast to prep.
- Serve with a salad: For any moms feeling ambitious out there, a homemade salad is a great side option to add to kid's lunches. I like to make a big batch of salad and store the rest in the fridge for easy meal prep. Honey-dijon quinoa salad and my garden salad would be great recipes to use.
More Kids Recipes:
- Pizza Lunchables - Basically the coolest snack that kids can bring to school.
- Chicken Bacon Ranch Wraps - This is another great wrap recipe that's loaded with flavor and an easy way to feed the family.
- Healthy Banana Splits - These are healthy, full of nutritious ingredients AND totally delicious.
- Baked Eggs In A Hole - A super easy breakfast idea for kids.
Mashed Chickpea Wraps
Ingredients
- 1 can chickpeas - drained and rinsed (14 oz)
- ⅓ cup mayonnaise - or vegenaise
- 1 tablespoon dijon mustard
- 1 teaspoon cumin
- ½ teaspoon salt
- ground black pepper - to taste
Instructions
- Drain and rinse the chickpeas in a strainer.
- Add them to a bowl and mask with a fork, potato masher or bottom of a glass. Keep a few unmashed.
- Add in mayonnaise, dijon mustard, cumin, salt and pepper. Stir everything together.
- Add 1 cup of the chickpea mixture to the center of a flour tortilla wrap. Add any extra toppings if desired (ex. spinach, chopped carrots, celery etc)
- Wrap the tortilla, folding in the edges. Slice in half. Seal the wrap in plastic wrap to keep fresh and prevent sogginess. Add to the fridge before kids take to school.
- Store the extra mashed chickpeas in an airtight container for up to one week in the fridge.
Recipe Notes:
- Serve the mashed chickpea wrap with any fruits or vegetables. Sliced carrots, celery, cucumber, bell pepper, strawberries, blackberries, blueberries, oranges, and kiwi are all great options.
- I have an easy tomato soup recipe that's perfect for kids. This is a great option for kids to bring to school in a thermos.
Nutrition Info
The nutritional information provided is an estimate and is per serving.
