Vegan Caesar Salad Wrap with Crispy Chickpeas & Homemade Parmesan

A Flavor-Packed, Nutrient-Dense Wrap for a Quick & Healthy Meal

If you’re looking for a satisfying yet light meal that’s plant-based, protein-rich, and packed with flavor, this Vegan Caesar Salad Wrap is your new go-to. It combines the crisp crunch of romaine lettuce, the tangy richness of a creamy homemade Caesar dressing, and crispy, smoky chickpeas in a soft whole wheat or gluten-free wrap.

Plus, we’re making easy homemade vegan parmesan cheese to sprinkle on top for that signature cheesy, umami bite—without any dairy!

Why You’ll Love This Wrap:

• High in fiber & protein from chickpeas, cashews, and whole grains
• Healthy fats from avocado & cashews
• No dairy, no eggs, no refined oils
• Customizable—add more veggies, protein, or make it gluten-free!

Let’s get into the recipe and all the good-for-you details!

🌿 Vegan Caesar Salad Wrap Recipe

⏱ Prep Time: 15 minutes
⏳ Cook Time: 20 minutes (for chickpeas)
🍽 Servings: 4 wraps

Ingredients

For the Wrap:

• 4 large whole wheat or gluten-free tortillas
• 1 head romaine lettuce, chopped
• 1/2 cup cherry tomatoes, halved (optional)
• 1 avocado, sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup vegan parmesan cheese (see recipe below)

Crispy Chickpea Croutons:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Vegan Caesar Dressing:

• 1/2 cup raw cashews (soaked in hot water for 10 minutes, then drained)
• 1/4 cup water
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 tbsp Dijon mustard
• 1 tbsp capers (or 1 tsp caper brine)
• 2 tsp nutritional yeast
• 1 clove garlic
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Vegan Parmesan Cheese:

• 1 cup raw cashews (or sunflower seeds for nut-free)
• 3 tbsp nutritional yeast
• 1/2 tsp garlic powder
• 1/2 tsp sea salt

Instructions

Make the Crispy Chickpeas

1. Preheat oven to 400°F (200°C).
2. Pat chickpeas dry and toss them with olive oil, garlic powder, smoked paprika, salt, and pepper.
3. Spread them evenly on a baking sheet and bake for 20-25 minutes, shaking halfway through, until crispy. Set aside.

Create the Vegan Caesar Dressing

1. Blend all dressing ingredients in a high-speed blender until smooth. Add more water if needed for desired consistency.

Make the Vegan Parmesan Cheese

1. Add all ingredients to a food processor and pulse until a fine, crumbly texture forms.

Assemble the Wraps

1. Lay tortillas flat and spread a spoonful of vegan Caesar dressing over each.
2. Layer with chopped romaine, cherry tomatoes, avocado, and red onion.
3. Sprinkle crispy chickpeas and vegan parmesan on top.
4. Drizzle extra dressing, then fold in the sides of the wrap and roll tightly.

Serve & Enjoy!

• Slice in half and serve immediately.
• Pair with a side of fruit, soup, or sweet potato fries for a complete meal!

🌱 Nutritional Information (Per Wrap)

Calories: ~450
Protein: ~14g
Carbs: ~50g
Fat: ~22g
Fiber: ~10g
Calcium: ~120mg
Iron: ~4mg

(Note: Nutrition values are estimated and will vary based on brands and specific ingredients used.)

Tips & Variations

🥑 Boost Healthy Fats: Add extra avocado or a drizzle of tahini for a richer flavor.
🔥 Spicy Kick: Add a pinch of cayenne or a drizzle of sriracha.
🌿 Gluten-Free Option: Use a gluten-free wrap or collard greens for a low-carb version.
💪 Extra Protein: Toss in grilled tofu or tempeh strips.

This Vegan Caesar Salad Wrap is the perfect balance of creamy, crunchy, and refreshing—ideal for meal prep, grab-and-go lunches, or light dinners.