Save These Cajun BBQ chickpea wraps are my favorite answer to busy nights when I crave something bold and hearty yet quick and wholly plant-based. Smoky tender chickpeas shine with a douse of sticky BBQ sauce tucked alongside crisp veggies and creamy avocado in soft tortillas for the perfect handheld meal.
This recipe first came together one summer weekend when I wanted to fire up the grill but a thunderstorm rolled in instead. My family loved the smoky spicy kick and now we make these wraps for everything from casual dinners to picnic lunches.
Ingredients
- Chickpeas: Canned chickpeas keep things weeknight easy and lend a hearty bite. Look for cans with minimal added salt.
- Olive oil: Helps crisp up the chickpeas and gives richness. Choose a fruity extra virgin oil if you can.
- Cajun seasoning: Brings just the right balance of heat and herby flavor. Try to use a blend with no added sugar for the best texture.
- Smoked paprika: Deepens the smokiness and plays up BBQ notes. Spanish smoked paprika is especially aromatic.
- Salt and black pepper: Lets the main flavors pop. Use fresh cracked pepper for more bite.
- Vegan BBQ sauce: A tangy sweet BBQ sauce ties it all together. Pick one without high fructose corn syrup for tastier wraps.
- Flour tortillas: Look for fresh soft tortillas that bend easily. Gluten free wraps work great too.
- Lettuce: Shredded romaine or iceberg lends essential crunch and juiciness.
- Carrots: Julienned carrots add color and a subtle sweetness. Buy whole carrots and slice for the freshest flavor.
- Red bell pepper: Sliced thin for a juicy sweet bite.
- Cucumber: Adds cooling freshness that balances the smoky spice.
- Red onion: Thinly sliced for a bit of zip. Soak slices in ice water if you want less bite.
- Avocado: Sliced creamy avocado makes these wraps extra satisfying. Choose ripe but not mushy fruit.
- Vegan ranch or creamy dressing (optional): Adds another layer of flavor if you like things saucy.
- Fresh herbs: Fresh cilantro or parsley spark up the finished wraps with color and a fresh note.
Instructions
- Prepare the Chickpeas:
- Heat olive oil in a large skillet over medium heat. Once hot add your rinsed chickpeas and sauté for about two to three minutes until they start to turn golden and the oil sizzles around them.
- Add Cajun Spices and Paprika:
- Sprinkle over the Cajun seasoning smoked paprika salt and pepper. Stir the chickpeas so they are well coated and cook another two minutes as the spices become extra fragrant.
- BBQ the Chickpeas:
- Pour in your BBQ sauce and stir well. Let this cook for three to four minutes stirring often until the sauce thickens and coats the chickpeas in a sticky shiny glaze. You will notice little caramelized spots sticking to the pan which means deep flavor.
- Warm the Tortillas:
- While the chickpeas cook warm each tortilla in a dry skillet for about thirty seconds per side or microwave under a damp towel for twenty seconds. You want them soft and easy to fold.
- Layer the Fillings:
- Lay a warm tortilla flat on a plate. Add a line of lettuce carrots bell pepper cucumber and red onion down the center leaving room at the edges so you can fold the wrap.
- Top with Chickpeas and Avocado:
- Pile a generous spoonful of BBQ chickpeas over the veggies then nestle in avocado slices so each bite gets a creamy touch.
- Finish and Roll:
- If using drizzle with vegan ranch or your favorite creamy dressing then scatter over fresh herbs. Fold in both sides first then roll up the tortilla tightly from the bottom to enclose all the fillings. Slice in half before serving.
Save I never get tired of how smoked paprika creates such a genuine BBQ taste without ever needing an actual grill. My partner calls this their favorite way to eat chickpeas and my kids love assembling their own wraps at the table.
Storage Tips
Store the spicy BBQ chickpeas separately from veggies and tortillas in airtight containers in the fridge. Everything will keep fresh up to three days. Assemble wraps just before eating to keep them crisp and avoid sogginess. If you do have leftover assembled wraps tightly wrap in foil and reheat in a skillet or low oven to revive.
Ingredient Substitutions
No chickpeas on hand Try black beans or white beans for a mellow twist. Any crisp veggies work like shredded cabbage sliced radishes or baby spinach instead of lettuce. Tortillas can be swapped for sturdy collard green leaves for a gluten free and lower carb alternative. If you are out of BBQ sauce a blend of ketchup a splash of vinegar and a hint of liquid smoke makes a quick stand in.
Serving Suggestions
These wraps are super satisfying on their own but I like to set out bowls of extra veggies or a big green salad as a side. A handful of sweet potato fries completes the meal and makes it feel like your favorite BBQ joint. For a picnic or packed lunch just wrap each tightly in parchment so they stay neat.
Cultural and Historical Context
This wrap channels those bold complex Cajun flavors found in Louisiana cuisine. Dishes like jambalaya and blackened proteins often star smoky paprika and spicy seasoning. By bringing in BBQ sauce you get a fusion of classic Southern BBQ with Cajun zing all tucked up in a vegan wrap for modern everyday eating.
Seasonal Adaptations
Swap in seasonal veggies like shredded Brussels sprouts or cabbage in winter Use grilled corn sliced fresh tomatoes or even peaches in summer Adjust the spice level easily with a pinch more or less Cajun seasoning depending on your taste
Success Stories
My friend Sarah served these at a casual rooftop dinner and everyone wanted the recipe even the meat eaters. They have quickly become a regular in our meal lineup especially because the filling is so easy to prepare in advance for weeknight dinners or easy lunches.
Freezer Meal Conversion
Make a double batch of the BBQ chickpeas and freeze them in a freezer bag or airtight container up to one month. Defrost overnight in the fridge then reheat gently before assembling fresh wraps with veggies and tortillas.
Save These wraps deliver bold Cajun BBQ flavor in every bite and are endlessly adaptable for weeknight dinners or summer picnics. Enjoy the satisfying crunch and smoky richness that make this recipe truly irresistible.
Recipe Guide
- → How do I keep the wraps from getting soggy?
Assemble the wraps just before serving and avoid excess moisture from veggies or dressings to maintain freshness.
- → Can I use a different type of bean?
Yes, black beans or white beans can be swapped in, maintaining the plant-based nature and hearty texture.
- → What can I use instead of flour tortillas?
Gluten-free wraps or large lettuce leaves work well for those avoiding wheat or seeking a lighter option.
- → Is this dish spicy?
It has a mild kick from Cajun seasoning and BBQ sauce, but heat can be increased with hot sauce or jalapeños.
- → Can these wraps be made ahead?
It's best to keep components separate and assemble just before eating to preserve texture and freshness.
- → What sides pair well with these wraps?
They go well with a fresh side salad, sweet potato fries, or a crunchy slaw for added color and nutrition.