5.0 from 48 votes
Smashed Chickpea Caesar Wraps
Take a classic Caesar salad and turn it on its head with this crunchy and portable smashed chickpea Caesar wrap. With a few simple ingredients, the texture and flavors of this wrap come together with just 15 minutes of work.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 2 wraps
Calories: 535 kcal
Course:
Main Course , Lunch
Cuisine:
Italian , American
Ingredients
Smashed Chickpeas
- 1 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 drained and dried chickpeas, ¼ medium white onion, 1 Tbsp flour, ½ tsp each garlic powder, salt, and smoked paprikato 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 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 chopped romaine, Caesar, and parmesan in a mound on the wrap.
- 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!
Cup of Yum
Notes
- Can these be made in advance? They can, but because the lettuce has dressing on it, it will only last a few hours before becoming wilted. The best way to prep the wraps (because they do make stellar meal prep!) is to keep the dressing stored separately and pour some on with each bite you take.
- Easy to make vegan. Simply use a vegan Caesar dressing and vegan parmesan, and double-check that the tortillas are vegan.
Nutrition Information
Serving
1wrap
Calories
535kcal
(27%)
Carbohydrates
29.7g
(10%)
Protein
17.6g
(35%)
Fat
29.7g
(46%)
Saturated Fat
4.7g
(24%)
Cholesterol
14mg
(5%)
Sodium
1598mg
(67%)
Potassium
415mg
(12%)
Fiber
11.6g
(46%)
Sugar
1g
(2%)
Calcium
227mg
(23%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2wraps
Amount Per Serving
Calories 535
% Daily Value*
| Serving | 1wrap | |
| Calories | 535kcal | 27% |
| Carbohydrates | 29.7g | 10% |
| Protein | 17.6g | 35% |
| Fat | 29.7g | 46% |
| Saturated Fat | 4.7g | 24% |
| Cholesterol | 14mg | 5% |
| Sodium | 1598mg | 67% |
| Potassium | 415mg | 9% |
| Fiber | 11.6g | 46% |
| Sugar | 1g | 2% |
| Calcium | 227mg | 23% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.