Vegan Tortilla Wrap Recipe

This vegan tortilla wrap is a quick, nutritious, and flavor-packed meal filled with mashed chickpeas, crunchy veggies, creamy avocado, and a tangy tahini dressing. Perfect for lunch, meal prep, or a no-cook dinner!

Why You’ll Love This Recipe

• Completely plant-based and dairy-free

• Customizable with many substitution options

• Ready in just 15 minutes, no cooking required

• Great for on-the-go lunches or easy dinners

• Nutritious and filling with protein and fiber

Ingredients

For the Chickpea Filling & Dressing:

• 1 (15 oz) can chickpeas, drained and rinsed

• 1 tablespoon tahini

• 1 teaspoon olive oil

• 1 tablespoon lemon juice

• 1 teaspoon Dijon mustard

• 1/4 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1/4 teaspoon salt

Wrap Fillings:

• 1 avocado, sliced

• 1/2 cup shredded carrots

• 1/2 cup shredded cabbage

• 2 (8-inch) burrito-size tortillas (check they’re vegan)

Directions

1. Make the Dressing: In a large bowl, whisk together olive oil, tahini, lemon juice, Dijon mustard, garlic powder, onion powder, and salt.

2. Mash Chickpeas: Add the chickpeas to the bowl and mash them with a fork until partially smooth and well coated in the dressing.

3. Assemble Wraps: Lay out tortillas. Divide the mashed chickpeas, avocado slices, shredded carrots, and cabbage evenly between them.

4. Wrap & Serve: Roll the wraps tightly, slice in half, and enjoy immediately!

Servings and Timing

Yield: 2 large wraps
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes

Variations & Substitutions

• Beans: Use white beans, edamame, or crispy tofu instead of chickpeas

• Veggies: Try romaine, bell peppers, sweet potatoes, red onions, or spinach

• Spread: Use hummus or vegan mayo instead of tahini

• Dressing: Try vegan ranch, Caesar, or quesadilla sauce

• Gluten-Free: Use GF tortillas or serve as a salad

Storage Tips

• Best assembled just before eating

• Store the mashed chickpeas and chopped veggies separately in airtight containers in the fridge for up to 3 days

• If needed, you can assemble in the morning and enjoy at lunch

FAQs

Are tortillas vegan?
Not all! Some are made with lard. Always check the label or try homemade vegan tortillas.

Can I make these ahead?
Yes! Store components separately and wrap just before eating. Wrapped rolls can last a few hours in a lunchbox.

Can I use other dressings?
Absolutely. Tahini is classic, but any vegan dressing works well here.

How can I reduce sodium?
Use low-sodium canned beans or cook chickpeas from scratch, and adjust the salt/dressing amounts.

Can I warm the wrap?
Yes. Microwave the tortilla with a damp paper towel for 15–20 seconds to make it easier to roll.

Conclusion

This vegan tortilla wrap is a go-to for quick, healthy meals without sacrificing flavor. With creamy, savory chickpeas and fresh crunchy veggies, it’s versatile, satisfying, and easy to personalize based on what’s in your fridge. Ideal for beginners or anyone looking for a meat-free lunch upgrade!