Tikka Masala Wraps

Vegetarian Tikka Masala Wraps start with a soft, warm pita that we load with Indian-spiced chickpeas, crunchy veggies, and the best cilantro-mint sauce. 

Tikka Masala Wraps

Over the past year, these Vegetarian Gyros have been made countless times. They’re one of my favorite lunches and the meal whips together so quickly in the air fryer (especially since I usually have a batch of Tzatziki Sauce made up in the fridge).

So, inspired by those gyros and using similar spices from our fave Chicken Tikka Masala, I present these Tikka Masala Wraps! These wraps are insanely flavorful and just as easy to make as the gyros — especially if you make the cilantro-mint sauce ahead of time. P.S. You may recognize the sauce ingredients — it’s essentially the beloved sauce on these Shrimp Tacos, but with mint added in to complement the spices of the chickpeas.

Let’s Chat Chickpeas

The base of these wraps is chickpeas– also called garbanzo beans (they’re one and the same). While it may seem like these wraps might not be as filling without meat, chickpeas are actually a great source of plant-based protein, making them very satiating.

For these Tikka Masala Wraps, we tested the process of roasting the chickpeas both in the oven and air fryer. While they turn out similarly, the air frier chickpeas were the favorite and honestly, I loved how quick it was. They roast quicker and you don’t have to wait for the oven to preheat. (By the way, here’s the exact Air Fryer I use and love).

Number 1 Tip: Make sure the chickpeas are very dry before tossing them with oil and spices. Spices won’t adhere well to wet chickpeas, and they’ll end up steaming more than roasting/frying with excess liquid.

How To Make Tikka Masala Wraps

• Use an extra-large sheet pan. The bigger the sheet pan, the more the chickpeas can space out, and the better they’ll roast. We use and recommend a 15×21-inch tray — see “quick tip” below!
• Add chickpeas in one even layer. If the chickpeas are overlapping or crowded in the air fryer basket (or sheet pan in the oven), they won’t get that nice browning and crisp exterior. Browning = flavor!
• Enjoy! Roasted chickpeas are best eaten right after they’ve roasted. They tend to get soft and change texture the longer they sit out.

Other Components Of These Tikka Masala Wraps

Beyond the deliciously-spiced chickpeas, there are a few other components to these wraps; we’ll break down the components below:

1. Pita. Small naan rounds also work great! Char or warm the bread (which takes less than a minute!) for the best possible flavor and texture.
2. Mint-cilantro sauce. This sauce is quick and easy to prepare — add everything to a blender or food processor and give it a whirl! Be sure to use good-quality, full-fat mayo (such as Hellman’s/Best Foods®) and use real limes — we rely on the zest and the juice for the best sauce flavor. Using a microplane (like this one), zest only the very outside green part of the lime.
3. Veggies. Beyond the lettuce, the other veggies you choose to add are up to you. At the least, I’d say a cucumber is a must and beyond that, add what you like best — we love red onions, cherry tomatoes, and ripe avocado.

More Vegetarian Mains:

• Vegetarian Enchiladas with black beans and corn
• Vegetarian Shepherd’s Pie with creamy mashed potato topping
• Nourish Bowls with a hot honey sauce
• Vegetarian Tikka Masala with chickpeas
• Vegetarian Chili Mac made in one pot

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5 from 2 votes

Tikka Masala Wraps

By Chelsea Lords

Vegetarian Tikka Masala Wraps feature soft pita stuffed with spiced chickpeas, crisp veggies, and a refreshing cilantro-mint sauce.

Prep Time: 20 minutes minutes

Cook Time: 14 minutes minutes

Total Time: 34 minutes minutes

Servings: 4 wraps

Equipment

• large sheet pan, 15 x 21-inch
• Small food processor or blender

Ingredients 

USMetric

 

1x2x3x

• ▢ Cooking spray

Tikka Masala Chickpeas

• ▢ 2 (15.5-ounce) can chickpeas also called garbanzo beans
• ▢ 3 tablespoons olive oil
• ▢ 2 teaspoons garam masala
• ▢ 1 teaspoon paprika
• ▢ 1 teaspoon ground ginger
• ▢ 1 teaspoon chili powder
• ▢ 1 teaspoon turmeric
• ▢ 1 teaspoon salt
• ▢ 1 teaspoon cumin
• ▢ 1/2 teaspoon granulated sugar optional

Sauce

• ▢ 1/4 cup fresh cilantro
• ▢ 1/4 cup fresh mint
• ▢ 1/2 cup mayo
• ▢ 1 to 2 large limes
• ▢ 1 teaspoon minced garlic
• ▢ 1 tablespoon olive oil
• ▢ 1 tablespoon diced jalapeño

For serving

• ▢ 4 pitas or naan
• ▢ 1 head green leaf lettuce
• ▢ Cucumber
• ▢ Serving suggestions see note 1

Instructions 

• Turmeric can dye surfaces and sheet pans, so be aware when using this spice. To avoid coloring a sheet pan, line it with parchment paper. I haven’t had a problem with it dying the air fryer, but it could happen.
• See note 2 for air frying directions; otherwise, preheat oven to 400°F (200°C). Drain and rinse chickpeas and dry in a salad spinner or with paper towels (wet chickpeas won’t roast as nicely). Generously grease a sheet pan (I use a 15x21-inch pan) with cooking spray.
• Add chickpeas to the prepared sheet pan. Drizzle on oil and add all seasonings (and sugar if using). With your hands, toss everything until well coated (there are a lot of spices—this is intended). Spread chickpeas in an even layer (not overlapping) on the tray. Roast 18–22 minutes, shaking the tray halfway through. (I like them best at 20 minutes.) Roast until they’re crisp but not hard. Remove and set aside.
• Meanwhile, zest and juice lime(s) to get 1/2 teaspoon zest and 2-1/2 tablespoons juice. Add zest and juice to a small food processor or blender along with all sauce ingredients. Season to taste with salt; I add a heaping 1/4 teaspoon. Blend until smooth, then transfer to a covered container and refrigerate until ready to use.
• Char 4 pitas/naans (optional, see note 3). Chop lettuce and add to a large bowl. Toss with about 1/3 cup of the sauce until well coated. Divide saucy lettuce between the 4 charred pitas and top each with 1/4 of the chickpeas. Add any veggies you’d like (see note 1) on top. Drizzle more sauce on everything and enjoy promptly! These are messy and the chickpeas fall out—so serve with a fork to help scoop what falls out back into the pitas!

Video

Recipe Notes

Note 1: Use whatever veggies you'd like; I’d say English/Persian/mini cucumbers are a must (I love the crispness!), but the rest are optional. I add diced cherry tomatoes, diced red onion, and a thinly sliced ripe avocado—but that’s up to you.

Note 2: Air fryer chickpeas: Heat the air fryer to 390°F. Toss chickpeas, olive oil, and seasonings in a bowl until well coated. Put chickpeas in the air fryer basket in an even layer (if they’re overlapping, they won’t fry as nicely—fry in batches if needed) and cook 10–16 minutes (I like them best at 14 minutes) or until crisp, but not hard. Shake the air basket at the halfway point to ensure even frying.

Note 3: Char pita or naan: Spray both sides of the pita or naan with cooking spray and “grill” on the stovetop over an open flame (on medium heat) until slightly charred, about 10–15 seconds per side (flip with tongs). Once charred, immediately fold in half and cover with a clean towel until ready to serve. Alternatively, warm in a pan over medium heat until warmed through or (covered with a damp paper towel) in the microwave.

Nutrition Note: Nutrition information does not include toppings, as they will vary.

Storage: Store all the components of the Vegetarian Tikka Masala Wraps separately and assemble when ready to enjoy. All components will last for up to 3 days in the fridge.

Nutrition

Serving: 1serving | Calories: 289kcal | Carbohydrates: 30.5g | Protein: 11.1g | Fat: 14.9g | Sodium: 623.8mg | Fiber: 9.9g

Nutrition information is automatically calculated, so should only be used as an approximation.

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