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Easy to make all on one sheet pan, these sheet pan chickpea pesto wraps are the best lunch meal prep or quick dinner. It makes a batch of ten chickpea wraps that can be frozen and easily reheated in the microwave.
save this recipe!After the popularity of my sheet pan freezer breakfast burritos, I’ve been on a bit of a sheet pan kick. First off was sheet pan freezer falafel wraps because baked falafel is a no-brainer.
But now I’m after something a little more Italian-inspired with these pesto baked chickpea wraps. So let’s cook!
- Helloooo protein and fiber! That’s the beauty of chickpea recipes–they are nutrient-dense, making for a high-protein vegetarian wrap!
Key ingredients
Jump down to the recipe card for exact measurements.
- Chickpeas: I use canned chickpeas out of convenience, but dried works well too!
- Egg Whites: These add protein and help bind the chickpeas into a baked filling.
- Pesto: I love making a large batch of homemade pesto at the beginning of the week or when the basil is overflowing.
- Veggies: We’ll layer in bell peppers before freezing (they keep their texture well), then right before serving throw in some tomatoes and leafy greens/
- Tortillas: Low-carb wraps work best because they are the easiest to roll (sooo stretchy!). Old Extreme Wellness low-carb burrito-sized tortillas are my favorite.
How to make pesto wraps
Grab your food processor and a big sheet pan because that’s really all you need! This is an overview of the recipe. For the full printable recipe, jump to the recipe card.
- Blitz the chickpeas into a chunky puree.
- Stir together with the egg whites and spices.
- Bake on a large sheet tray until the center is set.
- Assemble the wraps with pesto and bell peppers.
- Enjoy them right away or freeze for up to 3 months.
How to reheat
When you’re ready to eat these, wrap the frozen wrap in a damp paper towel and microwave for 2 minutes. Then pop it in the air fryer for 2-3 minutes! If you add the arugula and tomatoes, though, skip the air fryer (it makes the tortilla too crunchy to open). This is perfect for a quick office lunch!
Sheet Pan Chickpea Pesto Wraps (Freezer-Friendly)
Ingredients
- 1 medium red onion
- 4 15-oz cans chickpeas, drained, 425 g each
- 4 cloves garlic
- ½ cup basil, thick stems removed
- ¼ cup flour, can sub chickpea flour for gluten-free
- 1 Tbsp Italian seasoning
- 1 tsp salt
- 1 tsp baking soda
- ½ tsp ground black pepper
- 1 cup egg whites, 236 mL
- ½ cup pesto, 100 g
- 1 medium bell pepper, finely diced
- 10 large tortilla wraps, Ole Extreme Wellness low-carb tortillas are my favorite for this recipe
- To cook: cooking spray
- To serve: arugula, sliced tomatoes, pesto yogurt*
Instructions
- Blitz Chickpeas: Preheat oven to 375°F (186°C). Add 1 medium red onion (cut into chunks) into your food processor. Drain 4 15-oz cans chickpeas, then add them. Pulse until everything is broken down.Depending on the size of your food processor, you may need to work in batches or stir a few times while blending.
- Add Basil: Either remove half of the chickpea mixture or scooch it to one side of the food processor, then add 4 cloves garlic and ½ cup basil. Pulse until blended.
- Stir: Transfer mixture to a large bowl, then stir in ¼ cup flour, 1 Tbsp Italian seasoning, 1 tsp salt, 1 tsp baking soda, ½ tsp ground black pepper, and 1 cup egg whites.
- Bake: Lightly grease a large (10 x 15 x 1-inch) nonstick rimmed baking sheet. Spread the chickpea mixture onto the sheet, using a spatula to create a smooth layer. Bake for 40 to 45 minutes, or until golden brown and firm in the center of the pan (a toothpick inserted should come out clean). Once cooled, cut into 10 rectangular pieces.
- Assemble: Evenly spread ½ cup pesto and 1 medium bell pepper (finely diced) across the 10 large tortilla wraps. Place a chickpea patty into each tortilla and wrap up.
- Freeze: Wrap each in either parchment paper, foil, or plastic wrap, then store them all in a large freezer-safe container or baggie for up to 3 months.
- Serve: When ready to eat, cover the frozen wrap in a damp paper towel. Microwave for 2 minutes, or until middle is warm. Before serving, gently open the wrap and add in some arugula and sliced tomatoes. Serve with a dipping sauce (pesto yogurt recipe in notes!).For best results, pop it in the air fryer for 2 to 3 minutes after microwaving to crisp up the outside. If serving with arugula and tomatoes, skip this step as it will become too crispy to open.
Notes
Nutrition
Nutrition information calculated by Sarah Bond, degreed nutritionist.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!more high-protein make-ahead meals
Whether it’s to have your own healthy on-the-go wrap or make a packed lunch for the kiddos, here are some other easy make-ahead ideas.
- Smashed Chickpea Wraps: These are easy to make and store in the fridge well!
- Mediterranean Meal Prep Boxes: Great for adults and kids, these lunchable-style boxes are packed with fresh ingredients.
Any ideas on an egg white replacer for plant based? Your recipes always catch my eye but we don’t do eggs or dairy.
I’ve had readers tell me that they had success using aquafaba in place of the egg white!
Gave this a trial run making about a quarter of the recipe divided into 4 servings. Pretty easy and tasty! The filling is good but I don’t care for the pesto yogurt, and calculating without it I’m only getting about 15g protein. I might go for a little more egg white next time and maybe some cheese and a higher protein wrap.
Thank you for sharing this recipe! Fiance and I have been loving them
I’m so glad to hear it, Sean! Happy eating!
This was great!! We like some heat so we added more spices to the chickpeas—cumin, paprika, and Greek seasoning. Then on the wraps we did the pesto on the tortilla and on the chickpea patty we slathered on some harissa paste—SO good!!
So glad it hit the spot, thanks for sharing!
I made the sheet pan chickpea wraps — cut the recipe in half and made in a quarter sheet pan. Used two eggs instead of the egg whites. Came out great, love them! So tasty and handy to have in the freezer. I let them defrost on the counter and add tomato and lettuce and eat — no need to crisp up for me.
Happy you enjoyed it, thanks for cooking with us!
Can you use egg substitute for vegans?
Yes! That would work. Other readers have had success using aquafaba!
Can you line an aluminum baking sheet with parchment to avoid nonstick pan? Thanks!
Yes!
Can you freeze the chickpea patty on its own?
Yes! 😀
hoping to make haf.. what size pan? 8×8?
I think that would work!
Is there a substitute for the egg whites? This sounds delicious but I don’t eat eggs.
You could try a vegan egg substitute like Just Egg!