Transform a classic Caesar salad into a protein-packed, fiber-rich wrap that’s both satisfying and nutritious.
These Chickpea Caesar Wraps combine hearty smashed chickpeas with crisp romaine, creamy Caesar dressing, and a sprinkle of Parmesan for a meal that’s high in plant-based protein, rich in good fats, and low in saturated fat.
Quick, easy, and perfect for everyday lunches or meal prep.
Chickpea Caesar Wraps
Equipment
- 1 Food processor
- 1 Large Pan
- 1 Spatula
- Measuring Spoons and Cups
Ingredients
Smashed Chickpeas
- 425 g 15 oz canned chickpeas, drained and patted dry
- ¼ medium white onion
- 1 Tbsp all-purpose flour
- ½ tsp garlic powder
- ½ tsp salt
- ½ tsp smoked paprika
- 2 Tbsp olive oil
Caesar Wraps
- 2 large tortilla wraps
- 2 handfuls chopped romaine lettuce
- 2 –4 Tbsp Caesar dressing
- 2 Tbsp grated Parmesan cheese
Instructions
- Prepare the Chickpeas: Begin by draining your canned chickpeas thoroughly. Pat them completely dry using paper towels to remove any excess moisture. Dry chickpeas are essential for achieving the perfect texture in your wrap, as excess liquid can make the chickpea mixture too soft to hold together.
- Chop the Onion: Take ¼ of a medium white onion and chop it roughly. The onion will add a subtle, savory flavor to your chickpea mixture, balancing the spices and dressing.
- Blend the Chickpea Mixture: Add the drained chickpeas and chopped onion to a food processor. Sprinkle in 1 tablespoon of flour, ½ teaspoon of garlic powder, ½ teaspoon of salt, and ½ teaspoon of smoked paprika. Blitz the mixture until it forms a thick, slightly sticky dough. Stop and scrape down the sides as needed to ensure even blending. The mixture should be thick enough to hold its shape on the wrap but still soft enough to spread easily.
- Scoop the Chickpea Mixture onto Tortillas: Lay your tortilla wraps flat on a clean surface. Divide the chickpea mixture evenly between the two wraps. Scoop each portion onto the center of the tortilla, forming a rough rectangle or circle depending on your preference.
- Spread the Chickpea Layer: Using a spatula or the back of a spoon, gently spread the chickpea mixture across the tortilla. Leave a small border around the edges (about 1–2 cm) to make folding easier later. This even layer ensures that each bite has a balanced chickpea-to-wrap ratio.
- Heat the Pan: Place a large pan on the stove over medium heat. Add 2 tablespoons of olive oil and let it warm until shimmering. This will give the chickpea layer a golden, crispy exterior without sticking to the pan.
- Cook the Chickpea Side: Carefully transfer one wrap, chickpea-side down, into the pan. Press lightly with a spatula to ensure even contact with the pan surface. Cook for 8–10 minutes, checking occasionally to prevent burning, until the chickpea layer turns golden brown and slightly crisp.
- Flip the Wrap: Once the chickpea layer is cooked, it’s time to flip the wrap. If it feels fragile, place a plate or cutting board over the pan, hold it securely, and invert the wrap so it lands smoothly on the plate. This technique helps the chickpea layer remain intact.
- Add the Fresh Ingredients: Arrange 2 handfuls of chopped romaine lettuce over the cooked chickpea layer. Drizzle 2–4 tablespoons of Caesar dressing evenly over the greens. Sprinkle 2 tablespoons of grated Parmesan cheese on top. These fresh ingredients add crunch, creaminess, and that classic Caesar flavor we all love.
- Fold and Roll the Wrap: Fold the sides of the tortilla over the filling.Starting from the side closest to you, roll the wrap away firmly but gently to contain all the ingredients. Press lightly as you roll to ensure nothing falls out.
- Slice and Serve: Use a sharp knife to cut the wrap in half diagonally. Serve immediately while the chickpea layer is warm and slightly crispy. For meal prep, wrap each portion in parchment or foil and store separately from any additional dressing to prevent the lettuce from wilting.
- Storage Notes: These wraps are best enjoyed fresh, but if storing, keep the dressing separate and add it just before eating. The chickpea mixture holds well for up to 24 hours in the fridge, making it ideal for quick lunches or on-the-go meals.
Notes
- These wraps are best eaten fresh for maximum crunch, but the chickpea mixture can be prepared in advance.
- To make this recipe vegan, use plant-based Caesar dressing and vegan Parmesan cheese.
- Adjust the amount of Caesar dressing to your taste; less dressing keeps the wrap lighter.
- For extra crunch, lightly toast the tortilla before spreading the chickpea mixture.
- Leftover chickpea mixture can be used as a salad topper or sandwich filling.
Chef’s Secrets For Best Flavor
For the perfect chickpea layer, make sure your chickpeas are well-drained and patted completely dry.
Moisture is the enemy of crispiness. Using smoked paprika adds a subtle depth that mimics roasted flavors without extra cooking time.
When cooking in the pan, press the mixture gently with a spatula to ensure even browning.
Finally, flipping the wrap carefully with a plate or cutting board prevents the layer from breaking, giving you a professional-looking result every time.
Serving Suggestions To Enjoy
Serve these wraps as a satisfying lunch, light dinner, or even a hearty snack.
Pair them with a side of roasted sweet potato wedges, a simple cucumber salad, or a small bowl of fresh fruit to balance the flavors.
For a more indulgent experience, drizzle a little extra Caesar dressing or sprinkle some crushed toasted nuts over the top.
These wraps are also perfect for picnics or packed lunches, as they travel well and stay intact if wrapped securely.
Storage Tips For Later Use
If you need to store these wraps, separate the chickpea mixture and dressing from the lettuce.
Refrigerate the chickpea mixture in an airtight container for up to 24 hours. Tortillas can be kept wrapped in foil or plastic to prevent drying out.
Assemble the wrap just before eating to maintain the crunchiness of the romaine.
For meal prep, consider storing each half-wrap individually in parchment paper; this keeps them fresh and makes them easy to grab on busy mornings.
Frequently Asked Questions
1. Can I use canned chickpeas without rinsing?
Rinsing and draining canned chickpeas is highly recommended. It removes excess sodium and liquid, which helps achieve the right texture for the chickpea layer. Patting them dry ensures a thicker, crispier spread.
2. How can I make this wrap vegan?
Simply substitute regular Caesar dressing with a vegan version and use vegan Parmesan. Double-check that your tortillas are also plant-based. The flavor remains rich, creamy, and satisfying without animal products.
3. Can I prepare this recipe ahead of time?
Yes! You can prepare the chickpea mixture up to 24 hours in advance and store it in the fridge. Assemble the wraps and add dressing just before eating to prevent the lettuce from wilting.
4. Can I freeze the chickpea mixture?
The chickpea mixture can be frozen for up to 2 months. Defrost in the refrigerator overnight and reheat gently in a pan before assembling the wrap. Avoid freezing the full wrap with lettuce or dressing, as the texture will suffer.
5. Can I use other greens instead of romaine?
Absolutely! Kale, spinach, or mixed salad greens can replace romaine. Just note that sturdier greens like kale may require a gentle massage or light dressing beforehand to soften them and prevent chewiness.
