Recipe description
June 7, 2026
Sauerkraut Chickpea Wrap
Crisp sauerkraut and chickpeas in a gut friendly wrap
Fermented Foods
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: mustard, sulfites, egg
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, sauerkraut, and vegetables.
- Includes fermented sauerkraut for gut-friendly microbes and polyphenols.
- Plant-based protein with fiber supports satiety and balanced blood sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sauerkraut
0.5
cup
Chickpea
12
tablespoon
Wrap
1
piece
Instructions
1
Warm the tortillas in a dry skillet over medium heat for about 30 seconds on each side.
2
Spread a layer of chickpeas on each tortilla.
3
Add a generous amount of sauerkraut on top of the chickpeas.
4
Add any additional raw vegetables you prefer.
5
Drizzle olive oil over the top for extra flavor.
6
Fold the tortillas over the filling and serve immediately.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this wrap vegan?
Yes. All ingredients are plant-based (chickpeas, sauerkraut, tortilla). Check that the tortilla is dairy-free if needed.
Is it gluten-free?
Not automatically. It depends on the tortilla. Use gluten-free or corn tortillas and verify that the sauerkraut and fillings are gluten-free and avoid cross-contact.
How much protein does one wrap provide?
Protein comes mainly from chickpeas. With a standard 8–10 inch tortilla and about 1/2 cup chickpeas, you can expect roughly 12–18 g of protein, depending on the tortilla and fillings.
Can I customize the fillings?
Yes. Try adding avocado, tomato, and cucumber; swap chickpeas for lentils or black beans; add hummus or tahini for extra flavor.
How should I store leftovers?
Best eaten fresh. If needed, refrigerate the fillings in an airtight container and keep the tortilla separate; consume within 1–2 days and reheat gently.
Do sauerkraut and this wrap have probiotic benefits?
Sauerkraut provides fiber and may contain live cultures if kept refrigerated; heating kills live cultures, so enjoy cold or only lightly heated.
Is this good for meal prep?
Yes. You can prepare the fillings in advance and assemble the wrap quickly for lunch or dinner.
What allergens should I watch for?
Chickpeas are a legume; tortillas may contain wheat/gluten or corn. Check labels and avoid cross-contact if you have allergies.
How tangy is it and how can I adjust?
The tang comes from sauerkraut. To soften it, rinse the sauerkraut briefly or choose a milder variety; you can also add extra veggies or a mild sauce.
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