This post contains affiliate links.
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!
Thank you for sharing this recipe! Everything worked except that I had to add some liquid to the chickpea mix in the food processor to make it more spreadable. It was a new technique to fry a tortilla with the spread side down but the mix stayed on the tortilla and it cooked quickly and did not stick. Tasted very good, too!
Thanks for making it and sharing!
Winner winner chickpea dinner! I love me some garbanzos and was looking for something different to try. These smashed chickpea wraps were chef’s kiss! Thank you so much for creating it and sharing it with all of us. (Loving your cookbook too btw. Found so many favorites since ordering it last year!)
Nothing better than hearing this, thank you! And so glad you’ve been loving the cookbook. 😊
These are perfection! Love how easy and tasty they are, and easy to be made vegan with dressing and cheese choice. A hit for the whole family!
Happy you enjoyed it, thanks for cooking with us!
So good. I could eat this daily. I added red bell pepper and heirloom tom. And used onion powder instead of onion because im sensitive to it. Delish! My young kids love it too.
You just made my day, enjoy!
Love the flavours in this! Having a hard time to crisp up the chickpeas. Have tried different types of oil.. diff thickness. Any tips?
Try reducing the heat and letting it cook for a bit longer!
Made this for a light dinner when my mother in law was visiting and it was a huge hit! I made your vegetarian caesar dressing and added a little fish sauce to boost the flavor. SO GOOD. I had a little trouble with my chickpea mixture being a little dry but they were beans I cooked from dried so I just added a little olive oil and it helped stick together.
We put some in season cherry tomatoes and avocados into the wrap, and we happily had it again for lunch today. This was the first recipe I’ve cooked of yours and looking forward to more! Thank you!
Big smiles over here, thanks for trying it!
Wow! This was awesome! So easy too. The smoked paprika really takes it up a level on flavor. This will be on our regular rotation of meals.
So glad to hear it, Karen! Happy eating!
This instructions were a little confusing. It makes it seen like the olive oil should be added to the mix that goes into the food processor. I had to throw everything out :/
Thanks for pointing that out, MK! I’ll clarify the instructions better!
It’s a keeper! I found a fish-free bottled Caesar that makes this extra quick and easy. I added a bit of hot sauce too for fun but it had enough flavor without it.
It took more like 4-5 minutes to brown which was nice since I was making 4 and was worried it would take forever.
I’m thrilled to hear you loved it, Angela! Happy eating!
Is the flour necessary? Thanks Pat
The flower is important for helping to bind everything together so the chickpeas don’t just fall out of the wrap!