Chili Lime Chickpea Cauliflower Wrap

This Chili Lime Chickpea Cauliflower Wrap is a simple veggie packed sheet pan meal that comes together quick in the oven. Served dressed in a creamy umami rich chipotle lime sauce.

This one is for my veggie lovers, but this is also for you, yes you, the ones that might find it hard to get those veggies in. If you feel like you are struggling to meet the recommended 5 a day, I have good news that comes in wrap form. Yes, wrap up your veggies!

I feel like anything stuffed in a wrap instantly peeks my interest. And if you too are wrap motivated, use it as a way to load up on those veggies. Best, yet, use this Chili Lime Chickpea Cauliflower Wrap to help you get excited about eating those veggies.

Why You’ll Love This Chili Lime Chickpea Cauliflower Wrap

• An easy sheet pan meal. Just season and bake the cauliflower and chickpeas while you prep the accompanying sauce. Then all you have to do is assemble. It’s that easy.
• Budget-friendly ingredients. Chickpeas and cauliflower remain very budget friendly right now in the winter. So if you need a way to jazz them up, this recipe is for you!
• Load it up with nutrition. Wraps are such a good way to get additional veggies in, so stuff this one with your favorites.

Key Ingredients and Substitutions

• Chickpeas: I find chickpeas my preferred roasting bean, but don’t feel like this is the only option for roasting! You can roast a lot of different beans. Just make sure that you dry the beans off well from the can before adding to the tray to roast. Smaller pulses like lentils require less roasting time than bigger beans like butter beans, so adjust roasting time as needed.
• Cauliflower: If you want to save chopping time, buy pre-cut cauliflower instead.
• Onions: I used red onions for pickling. This also works well with shallots and white onions.
• Lime: Fresh is best. If lime is not available, lemon can work as well.
• Red Wine Vinegar: In a pinch you can also use white wine vinegar or rice wine vinegar.
• Seasonings: I used a combination of garlic powder, onion powder, thyme and coriander. Feel free to add additional spices as desired!
• Herbs: I used cilantro, but you can swap in for parsley or chives based on your preference.
• Chipotle Peppers: I used canned chipotle peppers in adobo sauce. A great alternative is harissa paste! Not a fan of spicy? Feel free to swap the chipotle peppers for 2-3 tsp of chili pepper or mild salsa.
• Yogurt: I love to use dairy-free soy yogurt as it is thicker in consistency and has more protein than regular nut based brands. There are also higher protein nut-based options like Kite Hill’s Greek Style Yogurt. Opt for plain unsweetened varieties. If yogurt is not an option, please see notes below for a seed based option.

How to Make a Chickpea Cauliflower Wrap

Preheat the oven to 425F. As the oven warms up, prep the onions. Add the onions to a bowl with garlic, lime zest and juice, red wine vinegar, maple syrup, cilantro and a pinch of salt. Toss together to coat then place in the fridge while prepping everything else.

Add the chickpeas to a clean kitchen towel, then pat dry. Transfer the chickpeas to a baking tray with 1 tbsp of oil and a pinch of salt. Toss to coat, then spread them out into a single layer and place on the top rack to bake for 20 minutes. Allow the pan to cool for 5-10 minutes then add 1 tsp garlic powder and 1/2 coriander. Toss to coat and return to the oven for 10 minutes or until mostly crispy.

To a separate tray add the cauliflower along with the remaining seasonings, a generous pinch of salt and 1-2 tbsp of oil. Toss to evenly coat then spread the cauliflower out on the tray, placing the florets cut side down on the tray. Bake in the oven for 20 minutes, give them a toss then return to bake for 10-15 minutes until browned around the edges.

For the sauce, place all the sauce ingredients in a small blender cup with a generous pinch of salt and blend to combine. Alternatively, you can mince the peppers very fine and add to a bowl with the remaining ingredients and whisk together until smooth. If the sauce is too thick, stir in 1-2 tbsp of water to adjust consistency to your liking.

Once everything is done roasting, transfer the chickpeas to the tray of cauliflower. Drizzle with a few spoons of the chipotle sauce then toss together with some tongs to coat.

To assemble a wrap, warm your pita according to package instructions then spread 1-2 spoons of the chipotle sauce on top. Top with some lettuce, the chickpea mixture and some of the pickled onions. Wrap then enjoy!

Expert Tips

• If you feel that raw onion tastes very strong, you can give it a quick water soak. Place the onion slices in a cold water bath and allow to sit for 10 minutes. This will draw out some of the properties that make it taste astringent and give it more of a mellow flavor.
• Place the cauliflower cut side down. Doing this will allow the cauliflower to sear on the pan as it bakes, which results in even browning and caramelization of your cauliflower.
• Use tahini instead of yogurt. If you are not a fan of yogurt or don’t have access to a yogurt you like, consider swapping it for some tahini (or sunflower butter if you are allergic to sesame). Instead of 3/4 cup, use 1/4 cup tahini and thin out with an equal amount of water (or more as needed) to help thin out the sauce to your liking.
• Pick out a good quality lime. For an extra juicy lime, pick one that has a thin skin. With thin skinned limes, you can usually feel how plump and juicy they are with more ease. In my experience, thicker skin limes tend to be drier in the center.
• Change up the sauce. Not a fan of chipotles? Just change the sauce. Try this with a tahini sauce or even a fresh herby sauce. You can also pick out your favorite sauce from the store and use it here.

Frequently Asked Questions

How to Build a Complete Meal

The chickpeas and cauliflower can be served in a variety of ways. My favorite way to serve is in a wrap with extra yogurt sauce. However, feel free to serve it over quinoa, rice or greens based on your own nutrition needs and goals.

If you need more protein, consider roasting some additional tempeh or tofu along with the chickpeas. You may also find it helpful to serve the chickpeas and quinoa over a bed of quinoa or farro. And to add protein to the sauce, consider adding some nutritional yeast or using a high protein dairy-free yogurt.

More Bean Recipes to Try

• Roasted Cabbage Salad with Maple Miso Dressing
• Chipotle Lime Black Bean Bowls
• Charred Cauliflower Sweet Potato Soup
• Crispy Rice Bowl with Hummus and Roasted Lentils
• Mango Chickpea Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

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