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Take a classic Caesar salad and turn it on its head with this crunchy and portable smashed chickpea Caesar wrap. The flavorful chickpea mixture is smashed onto the wrap and then cooked into a deliciously thin and crispy layer. Every bite will be packed with flavor!
save this recipe!Caesar wraps are a love language all on their own. Crispy, salty, creamy, and portable – what’s not to love? While I love making this tahini tofu Caesar wrap, I wanted to develop a recipe that was a little bit faster, a little less fussy, and that used our community’s beloved chickpeas!
To achieve the crispy notes that usually come from croutons in a Caesar salad, we’re going to mash chickpeas. Then, we’ll spread them inside the tortilla and pan-fry them to perfection.
Reader rating
“This recipe is incredible! I made it even easier by purchasing a Caesar salad kit. RUN don’t walk to make this recipe. You will not be disappointed !” —Karen
You’ll want to take this wrap and run
- Ready in 30 minutes, this wrap is easy to make and fuss-free. Spread, fry, wrap – easy peasy!
- Crispy all around. Since the chickpeas are spread across the entire tortilla and fried, you will get crispy smashed chickpeas in every bite.
- Take it on the go to the lake, on a hike, or on the road. The chickpeas act as a barrier to keep the dressing from making the tortilla soggy while you travel with it.
You don’t need much
The ingredients for this Caesar wrap are all pretty standard to a traditional Caesar salad.
- Chickpeas: Chickpeas are the star of our show! You can use canned chickpeas or cook them yourself.
- White Onion: Brings flavor. You could also use red onion here.
- Flour: Flour is especially important if you’re using canned chickpeas, which tend to be softer. This will bind the mixture so it doesn’t crumble once rolled.
- Seasonings: Garlic powder, salt, and smoked paprika.
- Wrap Basics: Tortillas, romaine lettuce, Caesar dressing, and parmesan cheese make up the Caesar filling and wrap. You can use a store-bought dressing or this vegan tahini Caesar dressing.
My Favorite Wraps
The tortillas you pick need to be pliable enough to roll because there’s nothing more frustrating than the tortilla breaking. I’ve found using a low-carb tortilla is more flexible because of its higher fiber content!
Rolling Tip
Rolling wraps can be tricky. The best way I’ve found is to fold the sides over the fillings, then roll up your wrap, tucking the side closest to you over the fillings and rolling away from you. Firmly squeeze the wrap to contain everything, and then slice it in half.
Customize these protein-packed wraps with a schmear of avocado, mix in red onion for a bite, add some extra black pepper, swap the lettuce for kale, and more! Caesar wraps make a great lunch or a quick dinner. For a full meal, I like to pair mine with:
- Crispy Truffle Fries: These are easy to pop in the air fryer while the wrap is pan frying.
- Homemade Hummus: And if you have chips, you need some dip. Hummus is the perfect option because you can also have it with fresh veggies.
And for another fun way of using chickpeas, try my Jalapeno Popper Chickpea Pinwheels next!
Smashed Chickpea Caesar Wraps
Ingredients
Smashed Chickpeas
- 1 15-oz can chickpeas, drained and patted dry with paper towels, 425 g
- ¼ medium white onion
- 1 Tbsp flour
- ½ tsp each garlic powder, salt, and smoked paprika
- 2 Tbsp olive oil, 30 mL
Caesar Wraps
- 2 tortilla wraps
- 2 handfuls chopped romaine
- 2 to 4 Tbsp Caesar dressing
- 2 Tbsp parmesan cheese
Instructions
- Blend: Add 1 15-oz can chickpeas (drained and dried) , ¼ medium white onion, 1 Tbsp flour, and ½ tsp each garlic powder, salt, and smoked paprika to a food processor. Blitz until it forms a thick dough.
- Scoop: Scoop mixture evenly onto 2 tortilla wraps.
- Spread: Spread evenly over the entire wrap, leaving a small border around the edges.
- Cook: Working in batches, heat 2 Tbsp olive oil in a large pan over medium heat. Carefully transfer your wrap to the pan, laying it chickpea-side down. Cook for 8 to 10 minutes or until the chickpea layer is golden brown.
- Assemble: Flip the chickpea wrap out of the pan (if the chickpea layer seems fragile, you can hold a plate or cutting board over the pan like a lid, then flip the whole contraption over so the wrap lands smoothly on the plate, no spatula required).Arrange 2 handfuls chopped romaine, 2 to 4 Tbsp Caesar dressing, and 2 Tbsp parmesan cheese in mounds on the wraps.
- Serve: Fold the sides over the fillings, then roll up your wrap, tucking the side closet to you over the fillings and rolling away from you. Firmly squeeze the wrap to contain everything, then slice in half and enjoy!
Notes
Nutrition
Nutrition information is calculated by Sarah Bond, degreed nutritionist, and should be taken as an estimate. For the most accurate nutritional information, calculate it using the actual ingredients in your recipe.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!
Hello
I really like your recipes and would like to buy both your cookbooks. I live in Canada (your friendly neighbour) and would like to ask you if you could put PayPal down as a method of payment. I will not use my credit card on the internet- too dangerous. Please let me know when you are able.
Thank u for your recipes👍- they are wonderful !
Sue
Hi Sue! We actually do offer PayPal as an option. If you go into your cart, there should be an option to see PayPal! I just checked on my end, and it’s there, so if you’re not seeing it, it could be due to different country restrictions. Please feel free to email me if you’re still having issues! sarah@liveeatlearn.com
Hello Sarah
I would like to know that when making pesto can I substitute the pine nuts for another kind of nut. I really dislike pine nuts!! I want to make different pestos though. Please advise when able.
Thank you
Sue
Yes! You can actually use most mild flavors of nuts here. I’ve used almonds and walnuts before, and both work well.