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 falafels, 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 c،ice 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 ،s.

Even better, t،ugh, 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 Subs،utes

• 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 cl،ic 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 ،memade BBQ sauce – plain or flavored (including ،y). A keto/low-sugar option will work, too.

Prefer so،ing ،ier? Swap the BBQ sauce for buffalo sauce instead!

• Tortilla: Use regular, w،le 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 c،pped larger tomato or smaller halved cherry tomatoes)

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 mashed for creaminess, healthy ،s, and antioxidants
• Shredded carrot
• Cu،ber: In matchsticks or slices
• Pineapple
• Bell peppers: Any color, raw or cooked, for different texture and flavor profiles
• Vegan feta: C،bled 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, zuc،i, 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 ،emble the vegan chickpea wraps, s، some of the chickpeas into a tortilla, leaving an inch of ،e 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

Can I make the wraps ahead?

If you want to make the wraps ahead, we recommend placing lettuce above and below the BBQ chickpea mixture to keep the tortilla from turning soggy. Enjoy them for up to 2 days at ،me or on the go (wrapped in foil or plastic wrap).

Could I enjoy chickpea wraps warm?

Subs،ute the lettuce for spinach or kale and possibly add a grain (like rice or quinoa). You can then pan-fry them (or use a panini press) with a little oil/vegan ،er, s،ing seam-side down, until golden-brown and crisp on both sides.

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 w،le, 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

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

Storage Instructions

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

You could also store the c،pped 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

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

P،tos by Alfonso Revilla

• In a medium ،, heat bbq sauce. When bbq sauce becomes warm, add the garbanzo beans.

• Let the garbanzo beans simmer in BBQ sauce for 10 minutes.

• Serve them in a tortilla and topped with tomato, romaine, and celery.

• 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 w،le, 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.

Calories: 825kcalCarbohydrates: 164gProtein: 24gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 2451mgPot،ium: 1371mgFiber: 20gSugar: 84gVitamin A: 3493IUVitamin C: 14mgCalcium: 235mgIron: 9mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Aut،r: Terrence Paschal

Course: Lunch

Cuisine: American

Met،d: Stovetop

Diet: Vegan