Apple Chickpea Salad Wraps: A Fresh, Flavorful, and Nightshade-Free Option

If you’re looking for a vibrant, satisfying, and wholesome meal that can feed a crowd or prep ahead for lunches, Apple Chickpea Salad Wraps are a delicious choice. This recipe balances crisp apples, hearty chickpeas, crunchy vegetables, and a creamy tahini-based dressing—all wrapped in soft lavash bread or tortillas. It’s refreshing, plant-based, and packed with both protein and fiber.

When I originally created this recipe, I included colorful bell peppers for extra crunch and sweetness. At the time, I was still eating nightshades, but I later discovered that nightshades triggered painful eczema flare-ups on my hands. If you’re sensitive to nightshades like I am, don’t worry—this recipe can easily be made completely nightshade-free without losing flavor or texture.

Why Apple Chickpea Salad Wraps Work So Well

The combination of sweet Honeycrisp apples, earthy chickpeas, chewy dried cranberries, and fresh parsley creates a mix that is both refreshing and filling. Green onions add a sharp contrast, while shredded carrots bring color and crunch. Tossed in a rich tahini dressing with apple cider vinegar, maple syrup, and Dijon mustard, the flavors come together in a creamy, tangy, and slightly nutty profile.

This recipe makes about 15 large servings, approximately a heaping 1 cup per serving, which makes it ideal for meal prepping, family gatherings, or even potlucks. The salad mix and dressing are stored separately until assembly, so the wraps stay fresh and crisp. Then, when you’re ready to enjoy, layer spinach, lettuce, or sprouts onto your lavash bread or tortilla, scoop in the salad, and roll it up.

Making It Nightshade-Free

Bell peppers are a common ingredient in wraps and salads, but they belong to the nightshade family. For people with autoimmune conditions, skin sensitivities, or food intolerances, avoiding nightshades can make a huge difference. I’ve learned this firsthand, and now I always replace the peppers with alternatives that provide a similar crunch and freshness.

Here are three great replacements for the red, yellow, and green peppers in this recipe:

1. Celery – Crisp, refreshing, and hydrating, celery adds the same crunch that peppers do while pairing perfectly with apples and chickpeas.
2. Cucumber – Offers a cool, light bite that complements the tahini dressing.
3. Radish – Slightly peppery and sharp, radish adds a bold kick without introducing nightshades.

By swapping out the peppers, you can keep this recipe eczema-friendly, autoimmune-friendly, and still just as flavorful.

Health Benefits Packed Into Every Bite

These Apple Chickpea Salad Wraps aren’t just delicious—they’re also incredibly nourishing:

• Chickpeas provide plant-based protein, fiber, and minerals like magnesium and folate.
• Apples bring natural sweetness along with antioxidants and gut-friendly fiber.
• Tahini offers healthy fats and calcium.
• Hemp seeds add extra protein and omega-3 fatty acids.
• Leafy greens and sprouts support digestion, detoxification, and overall vitality.

Together, these ingredients create a balanced wrap that fuels your body with energy, supports your immune system, and satisfies your taste buds.

How to Serve and Store

For best results, prepare the salad mix and dressing separately. This allows you to store both in the refrigerator for up to 3–4 days without the wraps getting soggy. When ready to serve, assemble each wrap with spinach, lettuce, or sprouts for extra freshness. These wraps also travel well for work lunches or picnics.

If you’re making them for a gathering, consider setting up a “wrap station” with the salad, dressing, greens, and lavash bread so guests can build their own. It’s fun, customizable, and ensures everyone gets their wrap just the way they like it.

Final Thoughts

Apple Chickpea Salad Wraps are a versatile, wholesome meal that can be enjoyed by anyone, whether you’re plant-based, looking for meal prep ideas, or avoiding nightshades. They showcase how easy it is to adapt recipes to your body’s needs without compromising taste. With apples, chickpeas, and a creamy tahini dressing at the heart of this dish, you’ll have a wrap that’s both satisfying and nourishing—perfect for fueling body, mind, and spirit.

If you enjoyed this Apple Chickpea Salad Wraps recipe and want to explore even more plant-based inspiration, be sure to check out my Healthy in Heart Store. There you’ll find cookbooks (coming soon), journals, and helpful kitchen resources designed to make healthy, vibrant eating simple and fun. Every purchase supports the work I do to share free recipes and wellness tools with the community—so thank you for being part of it!

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Apple Chickpea Salad Wraps

These refreshing wraps combine protein-packed chickpeas with crisp apples, colorful bell peppers, carrots, cranberries, and fresh parsley for a vibrant salad mix. A creamy tahini-based dressing flavored with maple syrup, Dijon, apple cider vinegar, garlic, and hemp seeds ties it all together. To serve, spread the chickpea-apple mixture onto lavash or large tortillas, then layer with spinach, lettuce, or sprouts for extra crunch and greens. Perfect for parties, meal prep, or a healthy grab-and-go lunch, these wraps are both hearty and fresh.

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Servings 15 People

Calories 353 kcal

Ingredients

  

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Salad Mix

• 5 Honeycrisp apples diced and tossed in juice of one lemon
• 5 cans chickpeas drained and rinsed
• 1 red bell pepper diced
• 1 yellow bell pepper diced
• 1 green bell pepper diced
• 2 cups dried cranberries
• 10 green onions thinly sliced
• 3 cups shredded carrots
• 1 bunch of parsley thinly sliced

Dressing

• ¾ cup tahini
• 4 Tablespoons maple syrup
• 3 Tablespoons hemp seeds
• 2 Tablespoons apple cider vinegar
• 2 Tablespoons Dijon mustard
• 1 ¼ teaspoon garlic powder
• ½ cup – ¾ cup warm water
• Black pepper to taste
• Salt to taste

Instructions

 

• Combine all the salad mixing together in a bowl and mix well. Make dressing in a separate bowl. Keep dressing and salad mix in separate containers. Assemble your wraps and add spinach, lettuce, and/or alfalfa sprouts to the wrap.

Notes

**Nutrition information does not include lavash wraps or tortillas.

Make Ahead: Store the salad mix and dressing separately for up to 3 days in the refrigerator. Assemble wraps just before serving to prevent sogginess.

Adjust Creaminess: Start with ½ cup warm water in the dressing and add more gradually until it reaches your desired consistency.

Apple Tips: Toss diced apples in lemon juice right away to prevent browning and keep them fresh-looking.

Wrap Options: Use lavash, whole wheat tortillas, collard greens, or lettuce wraps depending on your preference.

Protein Boost: Add quinoa, edamame, or extra hemp seeds if you’d like even more protein.

Variations: Swap cranberries for raisins or chopped dates, or add chopped walnuts or pecans for crunch.

Serving Size: If you’re not feeding 15, you can easily halve the recipe.

Nutrition

Serving: 1heaping cupCalories: 353kcalCarbohydrates: 59.8gProtein: 11.1gFat: 10.1gSaturated Fat: 1.23gPolyunsaturated Fat: 4.43gMonounsaturated Fat: 3.1gTrans Fat: 0gCholesterol: 0mgSodium: 101mgPotassium: 619mgFiber: 11.7gSugar: 32gVitamin A: 5086IUVitamin C: 40mgCalcium: 132mgIron: 4.47mg

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