Name: Chili Lime Chickpea Cauliflower Wrap
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Vegan
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 small head cauliflower, cut into florets; 1 small red onion, thinly sliced; 1 tbsp olive oil; Juice and zest of 1 lime; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp ground coriander; ½ tsp smoked paprika; ½ tsp cumin; ½ tsp salt; ¼ tsp black pepper; 1 tbsp red wine vinegar; 1 tsp maple syrup (optional); ¼ cup chopped fresh cilantro; ½ cup unsweetened plant-based yogurt; 1 chipotle pepper in adobo sauce (or ½ tsp chili powder); Juice of ½ lime; 1 garlic clove, minced; ½ tsp maple syrup (optional); 4 whole wheat or gluten-free wraps; 1 cup shredded lettuce or spinach; 1 avocado, sliced (optional)

There’s something magical about the combination of chili, lime, and perfectly roasted chickpeas and cauliflower. The crispy, spiced chickpeas add a delightful crunch, while the cauliflower soaks up all the bold seasonings, making every bite incredibly flavorful. Topped with a creamy, smoky chipotle lime sauce and fresh, quick-pickled onions, this Chili Lime Chickpea Cauliflower Wrap is a meal you’ll want to make again and again.

The best part? This is a simple sheet pan meal that requires minimal effort but delivers maximum taste. You just roast the chickpeas and cauliflower, blend up the sauce, assemble, and enjoy. It’s a fuss-free, nutritious, and deeply satisfying wrap that’s perfect for a quick lunch, a healthy weeknight dinner, or even meal prep for the week.

I love this recipe because it’s plant-based, budget-friendly, and easy to customize. Whether you prefer more heat, a different type of sauce, or extra veggies, this wrap can be adjusted to suit your preferences. The balance of flavors—spicy, tangy, creamy, and slightly sweet—makes this dish an absolute winner. Plus, it’s packed with protein, fiber, and essential nutrients, so it’s not just delicious but also nourishing.

If you’re looking for a way to incorporate more plant-based meals into your diet, this wrap is an excellent place to start. Even if you’re not vegan, you’ll love how hearty and filling it is. The flavors are bold, the textures are satisfying, and the process is super easy. Once you make this, it will quickly become one of your go-to recipes for a healthy, delicious meal.

Why You’ll Love This Chili Lime Chickpea Cauliflower Wrap Recipe

This Chili Lime Chickpea Cauliflower Wrap is everything you could want in a plant-based meal—flavorful, nutritious, and incredibly easy to make. Here are just a few reasons why you’ll love it:

Easy One-Pan Cooking – Everything roasts on a single baking sheet, which means minimal cleanup. Just toss the chickpeas and cauliflower in spices, bake, and you’re good to go.
Budget-Friendly – The ingredients are affordable and easy to find. Chickpeas, cauliflower, and basic pantry spices make this a low-cost meal that doesn’t skimp on taste.
Nutrient-Dense – This wrap is packed with protein, fiber, vitamins, and minerals. Chickpeas provide plant-based protein, cauliflower is rich in antioxidants, and the chipotle yogurt sauce adds healthy fats and probiotics.
Perfect for Meal Prep – You can roast everything ahead of time and assemble wraps throughout the week. The components store well, making this a fantastic make-ahead meal.
Incredibly Versatile – Not a fan of cauliflower? Swap it out for roasted sweet potatoes, zucchini, or bell peppers. Prefer a different sauce? Try tahini dressing or a creamy avocado spread. The customization options are endless.
Great for All Diets – This recipe is naturally vegan and can easily be made gluten-free by using a GF wrap or serving the filling over rice or quinoa instead.

Health Benefits

Beyond being absolutely delicious, this Chili Lime Chickpea Cauliflower Wrap is also packed with nutrients that support overall health and well-being. Let’s break down the benefits of its key ingredients:

Chickpeas – A Protein and Fiber Powerhouse
Chickpeas are an excellent source of plant-based protein and fiber, which help keep you full and satisfied for longer. They also support digestion and help regulate blood sugar levels, making them a great choice for a balanced meal.
Cauliflower – A Low-Calorie Superfood
Cauliflower is loaded with vitamins and minerals, particularly vitamin C, vitamin K, and folate. It’s also high in antioxidants and contains compounds that support liver detoxification and reduce inflammation.
Lime – A Vitamin C Boost
Fresh lime juice not only enhances the flavor but also provides a significant dose of vitamin C, which strengthens the immune system and improves skin health.
Chipotle Peppers – Anti-Inflammatory and Metabolism-Boosting
Chipotle peppers contain capsaicin, which has been shown to boost metabolism, reduce appetite, and lower inflammation. If you love a little heat, these peppers are a great way to spice up your meal while reaping health benefits.
Yogurt-Based Sauce – Probiotics for Gut Health
If you’re using plant-based yogurt, you’ll get a good dose of probiotics, which help support digestion and gut health. If you’re making a tahini-based sauce instead, you’ll benefit from the healthy fats and minerals that sesame seeds provide.

Preparation Time, Servings, and Nutritional Information

Total Time: 40 minutes
Servings: 4 wraps
Calories per serving: ~400 kcal
Protein: 14g
Carbohydrates: 55g
Fiber: 12g
Fats: 12g

This meal is nutrient-dense, high in fiber and protein, and balanced with healthy fats, making it a great choice for a filling and energizing lunch or dinner.

Ingredients List

The wrap filling:

1 can (15 oz) chickpeas, drained and rinsed
1 small head cauliflower, cut into florets
1 small red onion, thinly sliced
1 tablespoon olive oil
Juice and zest of 1 lime
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon ground coriander
½ teaspoon smoked paprika
½ teaspoon cumin
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon red wine vinegar
1 teaspoon maple syrup (optional)
¼ cup chopped fresh cilantro

The chipotle yogurt sauce:

½ cup unsweetened plant-based yogurt
1 chipotle pepper in adobo sauce (or ½ teaspoon chili powder)
Juice of ½ lime
1 garlic clove, minced
½ teaspoon maple syrup (optional)
Salt to taste

assembling:

4 whole wheat or gluten-free wraps
1 cup shredded lettuce or spinach
1 avocado, sliced (optional)

Step-By-Step Cooking Instructions

Preheat the Oven and Prepare the Onions
- Preheat your oven to 425°F (220°C).
- In a small bowl, combine the sliced red onions, lime juice and zest, red wine vinegar, maple syrup, and cilantro. Toss well and set aside in the fridge to pickle while you prepare the rest of the ingredients.
Roast the Chickpeas
- Pat the chickpeas dry with a clean kitchen towel to remove excess moisture.
- Toss them with olive oil, salt, and half the garlic powder.
- Spread them on a baking sheet and roast for 20 minutes.
- After 20 minutes, sprinkle the roasted chickpeas with coriander, cumin, and smoked paprika and return them to the oven for another 10 minutes, until crispy.
Roast the Cauliflower
- While the chickpeas are roasting, toss the cauliflower florets with the remaining olive oil, garlic powder, onion powder, salt, and pepper.
- Spread the cauliflower out on a second baking sheet and roast for 20 minutes, stirring halfway through.
Prepare the Chipotle Yogurt Sauce
- In a blender or small bowl, mix yogurt, chipotle pepper, lime juice, minced garlic, and maple syrup. Blend until smooth. If needed, add 1-2 tablespoons of water to thin the sauce.
Assemble the Wraps
- Warm the wraps in a dry pan or microwave for a few seconds.
- Spread a generous layer of the chipotle yogurt sauce on each wrap.
- Layer with lettuce, roasted chickpeas, cauliflower, pickled onions, and avocado slices.
- Fold the sides in and roll up tightly.

How to Serve

This Chili Lime Chickpea Cauliflower Wrap is a complete meal on its own, but you can enhance it with additional sides and toppings for a more substantial and satisfying experience. Here are some delicious ways to serve this wrap:

With a Side Salad – A simple side salad made with arugula, cherry tomatoes, cucumbers, and a light lemon vinaigrette adds a refreshing contrast to the bold, smoky flavors of the wrap.
Paired with Roasted Vegetables – If you want to add even more veggies to your meal, serve the wrap with roasted sweet potatoes, zucchini, or bell peppers for extra fiber and nutrients.
Alongside a Hearty Soup – A bowl of lentil soup, tomato soup, or a creamy butternut squash soup pairs beautifully with this wrap, making for a warm and comforting meal.
With Crispy Baked Fries – If you’re in the mood for a more indulgent side, serve the wrap with crispy baked sweet potato fries or air-fried potato wedges.
As a Grain Bowl – Instead of wrapping everything in a tortilla, serve the chickpeas, cauliflower, and toppings over a bed of quinoa, rice, or couscous for a delicious and protein-packed grain bowl.

Pairing Suggestions

This dish is packed with bold, smoky, and zesty flavors, so it pairs well with light and refreshing beverages and side dishes. Here are some great pairings:

Best Beverages to Serve With This Wrap:

Fresh Lime Agua Fresca – The natural sweetness and citrusy tang of a homemade lime agua fresca complement the chili lime flavors in the wrap.
Mint and Cucumber Lemonade – A cool and refreshing lemonade infused with fresh mint and cucumber helps balance out the heat from the chipotle yogurt sauce.
Iced Hibiscus Tea – Hibiscus tea has a slightly tart and floral taste that pairs beautifully with the smoky and spicy flavors of the wrap.
Sparkling Water with Citrus Slices – If you prefer a lighter drink, a sparkling water with a splash of lime, orange, or grapefruit juice is a perfect match.

Side Dishes That Complement This Wrap:

Mexican Street Corn Salad (Esquites) – A creamy and tangy street corn salad made with grilled corn, lime, and a bit of spice enhances the Latin-inspired flavors of the wrap.
Chilled Avocado Soup – A cold avocado soup with cucumber and fresh herbs provides a cooling contrast to the smoky and spicy components of the wrap.
Spicy Black Bean Dip with Tortilla Chips – A side of black bean dip and crispy tortilla chips makes for a satisfying and protein-rich addition to your meal.
Pickled Jalapeños and Carrots – If you love extra heat, serve the wrap with some homemade or store-bought pickled jalapeños and carrots.

Storage, Freezing & Reheating Instructions

This recipe is great for meal prep, and all the components can be stored separately to maintain freshness. Here’s how to store, freeze, and reheat each part of the wrap:

Storing Leftovers:

Roasted Chickpeas – Store in an airtight container at room temperature for up to 3 days. If you store them in the fridge, they will lose their crispiness, but they’re still delicious.
Roasted Cauliflower – Store in an airtight container in the fridge for up to 4 days.
Pickled Onions – These actually get better with time. Keep them in a sealed jar in the fridge for up to 2 weeks.
Chipotle Yogurt Sauce – Store in an airtight container in the fridge for up to 5 days. Stir well before using.
Assembled Wraps – If you have leftovers that are already assembled, wrap them tightly in foil or an airtight container and store them in the fridge for 1 day. The wrap may get a bit soft, but it will still be tasty.

Freezing Instructions:

While some components of this dish freeze well, others do not. Here’s what works:

Roasted Chickpeas – You can freeze them in a sealed container for up to 1 month. Reheat in the oven at 375°F (190°C) for 10 minutes to restore crispiness.
Roasted Cauliflower – Store in a freezer-safe bag for up to 2 months. Reheat in the oven at 400°F (200°C) for 15 minutes.
Chipotle Yogurt Sauce – Not recommended for freezing, as the texture may separate.

Reheating Instructions:

Chickpeas – Reheat in the oven at 375°F (190°C) for 5-7 minutes or in an air fryer at 350°F (175°C) for 4 minutes.
Cauliflower – Reheat in the oven at 400°F (200°C) for 10 minutes or in a pan on medium heat.
Tortillas – Warm them in a dry skillet over medium heat for 30 seconds per side.

Common Mistakes to Avoid

To ensure your wraps turn out perfectly every time, avoid these common mistakes:

Not Drying the Chickpeas – If your chickpeas are too wet before roasting, they won’t get crispy. Always pat them dry with a paper towel before tossing them with oil and seasoning.
Overcrowding the Baking Sheet – If the chickpeas and cauliflower are too close together, they will steam instead of roasting. Spread them in a single layer for even browning.
Skipping the Pickled Onions – These add a crucial tangy contrast to the dish. They take just 10 minutes to make and are worth the effort.
Not Warming the Tortillas – Cold tortillas can crack and tear when you try to roll them. Always warm them slightly before assembling.

Pro Tips for the Best Wraps

For Extra Crunch, Air-Fry the Chickpeas – If you want an even crispier texture, air-fry the chickpeas at 375°F (190°C) for 10-12 minutes instead of baking them.
Use a Large Tortilla for Easy Rolling – A 10-inch tortilla works best to hold all the ingredients without breaking.
Roast the Cauliflower Cut-Side Down – This gives it the best caramelization and crispy edges.
Add an Extra Drizzle of Sauce Before Serving – A little extra chipotle yogurt sauce on top enhances the flavor and makes the wrap juicier.

Frequently Asked Questions (FAQs)

Can I make this recipe gluten-free?
Yes! Simply use gluten-free tortillas or serve the filling over rice or quinoa instead.

What can I use instead of chipotle peppers?
If you don’t have chipotle peppers, you can use smoked paprika, harissa paste, or chili powder for a smoky and spicy kick.

How can I make this recipe higher in protein?
Add extra tofu, tempeh, or a sprinkle of nutritional yeast to boost the protein content.

Is this recipe spicy?
The chipotle yogurt sauce adds some heat, but you can adjust it by using less chipotle or omitting it entirely.

Conclusion & Call to Action

This Chili Lime Chickpea Cauliflower Wrap is a flavorful, nutritious, and incredibly easy meal that’s perfect for any day of the week. It’s packed with bold spices, satisfying textures, and wholesome ingredients that make every bite a delight. Try this recipe today and let me know how you customize it! I’d love to hear your feedback, so leave a comment and share your creations. Happy cooking!