Can I make BBQ Chickpea Wraps ahead of time?

Yes! To prevent soggy wraps, layer lettuce above and below the chickpea mixture before rolling. Wrap in foil or plastic wrap and store in the fridge for up to 2 days. Keep the chickpeas separate if you plan to assemble later.

Can I heat the wraps before eating?

Absolutely. You can pan-fry or grill your BBQ Chickpea Wraps using a panini press or skillet with a little oil or vegan butter. Heat until the wrap is golden and crispy while keeping the filling warm.

What are some healthy variations for this wrap?

For a lower-carb option, use large lettuce leaves instead of tortillas. You can also add grilled vegetables, shredded carrots, or avocado to boost nutrition and flavor. Swapping chickpeas for tofu, tempeh, or jackfruit is another tasty alternative.

Easy and Delicious BBQ Chickpea Wrap Recipe

Name: BBQ Chickpea Wrap
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: Vegan
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed: Protein-rich base; ½ cup BBQ sauce: Smoky, sweet flavor; 4 large tortillas (8-inch, regular, whole wheat, or gluten-free): Soft wrap for filling; 1 cup romaine lettuce, chopped (about 2 leaves): Adds crunch and freshness; 1 medium tomato, diced (about ½ cup): Juicy sweetness and color; 2 celery stalks, sliced (about ½ cup): Crisp texture; Optional toppings: ½ avocado sliced, ¼ cup shredded carrots, ¼ cup diced bell peppers, 2 tbsp vegan cheese

Description

This BBQ Chickpea Wrap is a quick, flavorful, and protein-packed vegan wrap. Tender chickpeas simmered in smoky BBQ sauce are paired with fresh, crunchy vegetables and wrapped in a soft tortilla. Perfect for lunch, dinner, or meal prep, it’s a healthy, satisfying, and versatile plant-based meal ready in just 15 minutes.

Ingredients

Scale

1 can (15 oz) chickpeas, drained and rinsed: Protein-rich base
½ cup BBQ sauce: Smoky, sweet flavor
4 large tortillas (8-inch, regular, whole wheat, or gluten-free): Soft wrap for filling
1 cup romaine lettuce, chopped (about 2 leaves): Adds crunch and freshness
1 medium tomato, diced (about ½ cup): Juicy sweetness and color
2 celery stalks, sliced (about ½ cup): Crisp texture
Optional toppings: ½ avocado sliced, ¼ cup shredded carrots, ¼ cup diced bell peppers, 2 tbsp vegan cheese

Cook Mode Prevent your screen from going dark

Instructions

Heat the BBQ sauce in a medium saucepan over medium heat.
Add the drained and rinsed chickpeas to the sauce.
Reduce heat to a simmer and cook for 10 minutes, stirring occasionally.
While the chickpeas cook, rinse and slice lettuce, tomato, and celery.
Lay a tortilla flat and spoon chickpeas onto the center, leaving space at the top and bottom.
Layer fresh vegetables and optional toppings on top of the chickpeas.
Fold the bottom and sides of the tortilla inward and roll tightly to form a wrap.
Serve immediately or wrap in foil/plastic wrap for later consumption.

Notes

Use high-quality BBQ sauce for best flavor.
For a crispier texture, lightly mash chickpeas or roast them before adding BBQ sauce.
Store cooked chickpeas in an airtight container in the fridge for up to 5 days.
Pre-chopped vegetables can be stored for 2-3 days to assemble wraps quickly.
Layer lettuce above and below chickpeas to prevent soggy wraps when storing.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Lunch, Dinner
Method: Stovetop, Wrap Assembly
Cuisine: Vegan, American

Nutrition

Serving Size: 1 wrap
Calories: 320
Sugar: 7g
Sodium: 450mg
Fat: 8g
Saturated Fat: 1g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 50g
Fiber: 9g
Protein: 12g
Cholesterol: 0mg