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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!
WOW!! This recipe solved a problem I’ve been trying to solve for a few years. I used to make “chicken” ranch wraps with frozen meatless chicken patties, but then I found out I have Celiac, and they don’t make gluten free meatless chicken patties. I tried this chickpea technique today and it was DELICIOUS! I can finally enjoy my ranch wraps again!! Thank you for this, I will be making it over and over again. And I will try it with caesar dressing too 🙂
Thrilled to hear you loved it, Laura! Happy eating! 😀
I wasn’t exactly sure what I expected, as far as taste and flavor, but this was really good! I definitely want to make it again. Thanks!
These are delicious 2nd time I made them. My husband loves them too!
I crave these wraps often! I used the Caesar dressing from the Vegetarian Caesar Salad recipe on this site. Once I had the chickpea mixture made and stored in my fridge, it was super easy to whip up a wrap each time I wanted one.
Such a great idea! Happy eating, Beth! 😀
My husband and I love these! We made them up with whatever we have on hand and use different beans, dressings and veggies. Great meal, especially accompanied with a bowl of soup! Thank you for all of your wonderful recipes!
I’m so happy to hear these were a hit, Christy! Happy eating! 😀
Could you save the mixture once by putting it in the fridge it’s made if you’re only making one for yourself and have extra?
Yes! The chickpea mixture stores well in the fridge for a few days 🙂
Thank you for sharing this recipe
So happy you loved it!
Be warned, flour is not safe to consume raw so this recipe is probably ok without any flour ! Very irresponsible to not specify that in recipes.
The flour is cooked in this recipe 🙂 You cook the chickpea mixture onto the tortilla then roll it up hot. Enjoy!
Caesar dressing and Parmesan cheese are not suitable for vegetarians
There are many vegetarian versions of both available now 🙂
Really tasty! So easy & quick to make. I used Trader Joe’s vegan Caesar dressing & Violife vegan Parmesan. My nonveg guy also really liked these (& he can be picky!). Thanks!
Love hearing that, thanks for trying it!