Crispy Chickpea Tenders Wrap

Name: Crispy Chickpea Tenders Wrap
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 cup breadcrumbs; 1 tsp garlic powder; 1 tsp paprika; Salt and pepper to taste; 1/4 cup flour; 1/2 cup water; 4 large tortillas; 1 cup lettuce, shredded; 1 tomato, diced; 1 cucumber, sliced; Your favorite dressing or sauce

Highlighted under: Light Eating Recipes

Crispy Chickpea Tenders Wrap is a delightful fusion of flavor and texture, perfect for a quick lunch or a light dinner.

Created by

Anna

Last updated on 2026-01-04T15:06:29.396Z

Crispy Chickpea Tenders Wrap is a delicious vegetarian option that satisfies your cravings for something crunchy and filling. The chickpeas are seasoned to perfection and wrapped in a soft tortilla, making it an ideal meal for any time of the day.

        Why You'll Love This Recipe
        Crispy texture that contrasts beautifully with fresh veggies
Packed with protein and fiber, keeping you full longer
Versatile and can be customized with your favorite sauces and toppings

      

A Healthy Alternative

If you're looking for a nutritious meal option, the Crispy Chickpea Tenders Wrap is an excellent choice. Chickpeas are not only high in protein but also rich in fiber, which can help in maintaining a healthy digestive system. Incorporating chickpeas into your diet can lead to a stronger immune system and improved heart health. This wrap gives you a delicious way to enjoy these benefits without sacrificing flavor.

Additionally, this recipe is naturally plant-based, making it suitable for vegetarians and vegans alike. It's a fantastic way to introduce more plant-based meals into your diet without feeling deprived. The crispy texture of the chickpea tenders adds a satisfying crunch that balances well with the fresh vegetables, making each bite a delightful experience.

Customization Options

One of the best aspects of the Crispy Chickpea Tenders Wrap is its versatility. You can easily customize it according to your personal taste preferences or dietary needs. For a spicy kick, consider adding jalapeños or a drizzle of hot sauce. If you prefer a milder flavor, opt for a tangy yogurt-based dressing or a creamy avocado spread to complement the crispy tenders.

Feel free to experiment with different vegetables as well. Bell peppers, shredded carrots, or even sliced radishes can add more color and crunch to your wrap. The endless possibilities mean you can reinvent this dish each time you make it, ensuring it never gets boring.

Perfect for Meal Prep

The Crispy Chickpea Tenders Wrap is not only quick to prepare but also ideal for meal prepping. You can make a batch of chickpea tenders ahead of time and store them in the refrigerator for up to four days. This means you can enjoy a healthy, homemade lunch or dinner throughout the week with minimal effort on busy days.

Simply reheat the tenders in the oven for a few minutes to regain their crispiness, and assemble your wraps with fresh ingredients just before eating. This way, you can enjoy a nutritious meal that fits your schedule without resorting to takeout.

Ingredients

For the Chickpea Tenders

1 can (15 oz) chickpeas, drained and rinsed
1 cup breadcrumbs
1 tsp garlic powder
1 tsp paprika
Salt and pepper to taste
1/4 cup flour
1/2 cup water

For the Wrap

4 large tortillas
1 cup lettuce, shredded
1 tomato, diced
1 cucumber, sliced
Your favorite dressing or sauce

Make sure to have all your ingredients prepped before you start cooking!

Instructions

Prepare the Chickpea Tenders

Preheat your oven to 400°F (200°C). In a bowl, mash the chickpeas until almost smooth. Add breadcrumbs, garlic powder, paprika, salt, and pepper. Mix well.

Shape and Bake

Form the mixture into tender shapes and dip each into flour, then into the water, and back into breadcrumbs. Place on a baking sheet lined with parchment paper. Bake for 20 minutes, flipping halfway through.

Assemble the Wrap

Warm the tortillas in a pan or microwave. Fill each tortilla with shredded lettuce, diced tomato, sliced cucumber, and 3-4 chickpea tenders. Drizzle with your favorite dressing.

Serve

Roll up the tortilla tightly and serve immediately. Enjoy your crispy chickpea tenders wrap!

Feel free to customize your wrap with additional toppings!

Storage Tips

To store leftover chickpea tenders, let them cool completely before placing them in an airtight container. They can be kept in the refrigerator for up to four days. If you want to extend their shelf life, consider freezing them. Just make sure to place them in a freezer-safe bag or container, separating layers with parchment paper to prevent sticking.

When you're ready to enjoy your frozen tenders, simply bake them directly from frozen for a few extra minutes. This way, you'll always have a quick meal option ready whenever you need it.

Nutritional Information

Each Crispy Chickpea Tenders Wrap packs a punch with approximately 300-400 calories, depending on your choice of toppings and dressing. The chickpeas provide around 15 grams of protein per serving, making this wrap a satisfying option that helps curb hunger.

Additionally, the fresh vegetables contribute essential vitamins and minerals, making each wrap not only filling but also nutrient-dense. It's a great way to fuel your body with wholesome ingredients while still enjoying a delicious meal.

Serving Suggestions

These wraps can be served with a side of baked sweet potato fries or a light salad for a complete meal. For an added layer of flavor, consider pairing your wraps with a homemade dipping sauce, such as tahini or a zesty lemon vinaigrette.

If you're serving these at a gathering, consider setting up a wrap bar with various toppings and sauces, allowing guests to create their own custom versions. This not only makes for a fun presentation but also caters to different tastes and dietary preferences.

Questions About Recipes

→ Can I make the chickpea tenders ahead of time?

Yes, you can prepare the tenders and refrigerate them before baking. Just bake them when you're ready to serve.

→ What can I substitute for chickpeas?

You can use white beans or lentils as an alternative, but the texture will differ.

→ Are these wraps gluten-free?

To make them gluten-free, use gluten-free breadcrumbs and tortillas.

→ Can I add more veggies?

Absolutely! Feel free to add bell peppers, avocado, or any other favorite vegetables.