Crispy Chickpea Caesar Wrap

This healthy vegan Caesar wrap makes the perfect quick lunch or dinner! It’s kid-friendly, ready in under 15 minutes, and high in protein. If you like Caesar salads, then you’ll love this recipe.

This crispy Caesar chickpea wrap is my go-to easy and healthy lunch! I make this all the time during the workweek when I can’t be bothered to spend more than 15 minutes in the kitchen. I never get sick of it and it’s so convenient to make. This meal requires less than 10 ingredients and chickpeas are a great option to meal prep ahead.

Crispy Caesar Chickpea Wraps

Who doesn’t love easy meals that are healthy and quick? This Caesar wrap is a win in every category. I love these Caesar Chickpea Wraps because they take no time, and it’s one of my favorite ways to use chickpeas. First, cook the chickpeas in some oil and spices, then load up your wrap with some greens, tomatoes, and any other veggies you have (green onion is awesome). Finally, pour the vegan Caesar dressing on top and enjoy!

One can of Chickpeas has 16 grams of protein, so this recipe makes a really balanced meal! The best way to make a filling meal is to have a good balance of protein, carbs, and fat.

This recipe makes enough chickpeas for 2 wraps, or you can stuff it all in 1 wrap with a really big tortilla. This is why I say it’s a great meal prep recipe, because you make one wrap, and save the remaining chickpeas for lunch tomorrow.

Ingredients for Vegan Caesar Wraps

• 1½ cups of Chickpeas (16oz can): Chickpeas are high in protein; there are 10 grams in 1 cup of chickpeas. So 16 grams total in this meal. Strain and rinse chickpeas before adding them to the pan! I highly recommend saving the liquid from the can of chickpeas; this is called Aquafaba. It’s used as a replacement for egg whites in vegan baking. I have made chocolate mousse, meringues, and vegan buttercream with it! 
• Tablespoon of Olive Oil: Or any neutral oil you have. If you don’t like cooking with oil you can coat the chickpeas in the seasoning and bake it instead.
• Seasonings: A tablespoon of Nutritional Yeast, teaspoon of Garlic Powder, teaspoon of Onion Powder, 2 teaspoons of Italian Seasoning (basil, oregano, and red pepper flakes). Switch up the recipe with the spices you already have on hand! You cant take this wrap is so many directions based on the seasonings you combine.
• 2 Large tortillas: I use flour tortillas, but you can use a gluten-free tortilla if you prefer. Sometimes I get the Ezekiel whole-grain ones for extra fiber.
• 1 cup of Romaine Lettuce, chopped: Butter lettuce would work as well.
• 1/3 cup of Vegan Caesar Dressing: I get mine from Trader Joe’s, or you can make your own. Here is a recipe by Minimalist Baker – 5 Ingredient Vegan Caesar Dressing.
• 1 tablespoon of Vegan Parmesan Cheese – Optional but highly recommend! Makes it taste more like a Caesar salad.

How to make a Crispy Chickpea Caesar Wrap

Set a large pan to medium heat and add a tablespoon of olive oil. While that heats up, open the can of chickpeas (1 ½ cups), since them, and add to the pan. Saute in the oil for a couple of minutes.

Then add 1 teaspoon of Garlic Powder, 1 teaspoon of Onion Powder, 1 tablespoon of Nutritional Yeast, and 1 teaspoon of Italian Seasoning. Use whatever seasoning you have on hand, you can switch up the flavors each time by changing the seasoning.

Adding in some chopped onion and garlic is another great way to add flavor and texture to this wrap. Cook the chickpeas for about 10-15 minutes until beans start to get slightly charred.

While the chickpeas are sauteing, slice up the vegetables you want to add to the wrap. I usually go for some sliced tomatoes, chopped lettuce, and green onion if I have some on hand. Then place large tortilla on a place and slightly heat it up in the microwave or on the stovetop. Warming it up makes the tortilla easier to fold. Then stack the lettuce, tomatoes, and any other veggies on to the tortilla.

Add the cooked chickpeas on top, and drizzle vegan caesar dressing on top. I love the vegan caesar from Trader Joe’s and the brand Follow Your Heart has a great one as well. If you don’t have access to either of those, here is a great recipe by Minimalist Baker: 5-Minute Vegan Caesar Dressing.

Optional, but I highly recommend sprinkling some vegan parmesan on top too. I love the Violife brand of parmesan cheese. It tastes just like the real thing!

Wrap the tortilla like a burrito, and enjoy!

More Vegan Wraps & Sandwiches 

• Chickpea Tuna Salad: This Vegan Chickpea Tuna Salad is my favorite quick lunch on a busy day. It’s easy to make, delicious, and it’s loaded with protein! I love to make vegan chickpea tuna salad for all my friends and family because they always enjoy it and want the recipe.

If you give these Caesar Chickpea Wraps a try, I’d love to see your recreations🥰 Don’t forget to tag me on Instagram @Marias.Munchies + #MariasMunchies!

Who doesn’t love easy meals that are healthy and quick? This chickpea Caesar wrap is the best quick lunch or dinner. In addition, this recipe is kid-friendly, so if you like Caesar dressing, you’ll love this wrap!

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