BBQ Chickpea Wraps

Quick and easy BBQ chickpea wraps are sweet, smoky, tender, crunchy, loaded with nutrients, super versatile, and a truly irresistible, low-budget, vegan high-protein lunch or light dinner ready in 15 minutes!

Easy Peasy 15-Minute BBQ Chickpea Wraps

Are you looking for ideas for vegan wraps or an easy vegan lunch you can pull together in under 15 minutes with minimal effort but heaps of flavor and nutrients? These BBQ chickpea wraps are a must-try! Keeping cans of chickpeas on hand is a great way to never run out of quick and nutritious meal ideas loaded with plant-based protein and fiber. Between chickpea tuna salad, lentil chickpea salad, quick baked falafel, and these chickpea wraps – there’s a recipe for every mood and occasion.

In this vegan chickpea wraps recipe, chickpeas are simmered in BBQ sauce, paired with fresh, crunchy salad veg, and wrapped in your choice of tortilla for a vegan high-protein lunch (or light dinner) made with low-budget ingredients but loaded with flavor, texture, and a well-balanced combination of protein, carbs, and healthy fats.

Even better, though, these only require 6 simple, inexpensive ingredients but are practically endlessly customizable and perfect for clearing out your crisper drawer and experimenting with different veggies and add-ins. Looking for more simple wrap options? Try hummus veg wraps, collard green wraps, black bean lettuce wraps, Buffalo/BBQ cauliflower wraps.

The Ingredients and Substitutes

• Chickpeas: (aka garbanzo beans) use regular or low-sodium canned chickpeas or other white beans, drained and rinsed

This wrap is our vegan take on classic BBQ chicken wraps. Feel free to swap the protein – Try vegan BBQ jackfruit, tempeh, seitan, or tofu (pan-fried or breaded).

• BBQ sauce: Use your favorite store-bought or homemade BBQ sauce – plain or flavored (including spicy). A keto/low-sugar option will work, too.

Prefer something spicier? Swap the BBQ sauce for buffalo sauce instead!

• Tortilla: Use regular, whole wheat, gluten-free, etc. Flavored wraps like spinach on sun-dried tomato wraps will work, too – or even Pita bread/ other flatbreads.
• Other toppings: Add extra nutrients and fresh flavor and crunch with:
  • Romaine lettuce (or other lettuce leaves/spinach. Cabbage would work, too)
  • Tomato (a chopped larger tomato or smaller halved cherry tomatoes)
  • Celery (or cucumber)

What Could I Add to Chickpea Salad Wraps?

• Ranch dressing: To drizzle within or use as a dipping sauce. Vegan tzatziki would also complement the flavors of BBQ sauce well
• Cayenne pepper: to add some heat to the BBQ sauce
• Coleslaw
• Red onion: Thinly sliced
• Avocado: Sliced, diced, or avocado cream for healthy fats, and antioxidants
• Shredded carrot
• Cucumber: In matchsticks or slices
• Pineapple
• Bell peppers: Any color, raw or cooked, for different texture and flavor profiles
• Vegan feta: Crumbled into the wrap for creamy, tangy saltiness
• Vegan cheddar or smoked gouda sliced or shredded
• Fajita vegetables: Instead of or alongside the salad veggies
• Grilled vegetables Like bell peppers, zucchini, eggplant, cabbage, etc
• Nuts/seeds: For extra crunch

For a lower-carb meal, you could make BBQ chickpea lettuce wraps.

How To Make BBQ Chickpea Wraps

Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.

• First, heat the BBQ sauce in a medium saucepan over medium heat, and drain and rinse the chickpeas.
• Once warm, stir in the chickpeas, reduce the heat to a simmer, and cook for 10 minutes.

• Meanwhile, rinse the vegetables and slice the celery and tomatoes.
• To assemble the vegan chickpea wraps, spoon some of the chickpeas into a tortilla, leaving an inch of space at the bottom and top.

• Top that with tomato, romaine, and celery, then fold the bottom and both sides in towards the middle – enjoy!

FAQs

Pro Recipe Tips

• Use good-quality sauce: The BBQ sauce is a key flavor in the wraps, so use a good-quality one you like the taste of that isn’t overly sweet.
• Adjust the texture: Leave the chickpeas whole, slightly mashed, or fully mashed.
• Adjust the amount of sauce: Reduce the amount for a lighter coating. As written, the recipe is fairly generously coated.
• For crispier filling: Make crispy roasted or air-fried chickpeas and spread the BBQ sauce directly into the wrap.

Serving Recommendations

• Vegan ranch dressing or tzatziki – for dipping
• Crunchy homemade ‘slaw
• French fries or wedges
• Green bean fries
• Potato salad
• Quinoa salad
• A small portion of soup

You can add leftover BBQ chickpeas to vegan sandwiches, burritos, tacos, mac and cheese, in a salad bowl, etc.

Storage Instructions

Once assembled, we recommend eating the wraps as soon as possible to avoid the BBQ sauce turning them soggy. You can, however, store leftover BBQ chickpea mixture in an airtight container in the fridge for up to 5 days.

You could also store the chopped veggies for 2-3 days in airtight containers, ready to pull together a BBQ chickpea wrap in just a few minutes.

More Vegan Wraps and Sandwiches

• BBQ tempeh sandwich
• BBQ vegan pulled pork sandwiches
• Tofu lettuce wraps
• Southwestern lettuce wraps
• BBQ cauliflower wraps

If you love BBQ sauce, you might also enjoy BBQ cauliflower wings and vegan BBQ pizza.

Photos by Alfonso Revilla