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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 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!
These are wonderful! I like the wide variety of chickpea recipes on this site. They have become our go to.
I’m so happy to hear you’re loving all the chickpea recipes! 😀
Perfection in every bite! My taste buds were screaming yummm! I added a touch of cayenne pepper because I like things spicy!
I’m so happy to hear it, Jacki! Enjoy! 😀
Add shredded chicken?
Sure! 🙂
Easy and delicious! I’ve been trying to make more protein-packed quick meals after work, and this fits the bill. Took less than 10 minutes to be able to sit down and eat, and it had a delicious flavor with the onion and the garlic powder (I also used cayenne instead of paprika because that’s what I had, tasted great still!), plus the freshness of the salad inside. I’m not the best at folding burritos, so I ate it as a taco, but the chickpea dough stayed on the tortilla surprisingly well, and the extra chickpea-tortilla I made reheated great for a meal the next day at work, just popped in my salad when it was time to eat. I’ll be adding this to my rotation for sure!
I”m so happy to hear it was a hit, Dani! Thanks so much for dropping back in to let us know how it went 😀
I don’t see a recipe, nor link anywhere, to the Caesar dressing….? Like, not all of us are americans with such things on hand. Any substitute? Or a recipe will do.
Hi Ania! If you can’t find it bottled my homemade tahini caesar would be good!
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 !
I’m so happy to hear you loved it, Karen!! Thanks so much for dropping back in to leave such a great review! 🙂
Such a great way to get some more protein in an easy vegetarian lunch wrap!
So happy you loved it, Elizabeth! Enjoy!
I just made this and it was so easy and so good. I shared one with my husband and he just looked at me like can you make another??!! 😉
I make my own vegan dressing with cashews, lemon juice, capers, and garlic so it was perfect with mixed greens. I also had some trouble rolling it so we ate it more like a quesadilla. So tasty!
Made this for dinner tonight. I doubled the recipe for next day lunch. This recipe is incredibly simple, healthy, quick to make and omg so TASTY!! Definitely adding it to my weekly rotation. Thank you for sharing delicious vegetarian-friendly recipes!
I’m so happy to hear you loved it, Shae!!
So good! I can use this with any salad. My son and I loved it. I’m not vegetarian but I’m trying to eat healthier and add more protein to my diet.
It’s true, this recipe is AMAZING and unique. Definitely give it a try! I’m not a huge onion fan so I cut back on it a bit. Turned out great.
I’m so happy to hear you loved it, Alek! Enjoy! 😀