These healthy wraps are a quick, portable, and vegan-friendly meal—perfect for lunchboxes!
A little “honey” with the honey. A little crispy with all the crispy. Trust me, it’s just good food math. And by math, I mean the kind of magic that happens when roasted chickpeas, garlicky cauliflower rice, and a thick, sweet, and tangy sauce all pile into one wrap that’s got texture for days.
This whole thing started because I used to sit there, watching my meat-eating friends dive into honey-garlic chicken like it was some kind of life-changing experience. Crispy, sticky, savory, sweet—it looked like a life-changing experience. But, minor detail: I don’t do chicken. So I did what any food-obsessed person would do and figured out how to make it happen without the meat. Spoiler alert: Crunchy roasted chickpeas totally get the job done. They soak up the sauce, bring the perfect bite, and when you wrap them up with zesty onion, crispy cabbage, and garlicky cauliflower rice, it’s definitely a life-changing experience.
And let’s talk about that “honey” ginger sauce for a second. Thick, sweet, just the right amount of tang—it’s everything that makes honey-garlic chicken so good, minus the actual honey. Drizzle it over everything, sprinkle on some extra cilantro (because always cilantro), and roll it all up in a warm flatbread that somehow holds everything together. It’s sweet, spicy, garlicky, crunchy, and honestly, I might need to make another one before I even finish this sentence.
Are “Honey” Garlic-Roasted Chickpea Wraps Healthy?
This wrap is a flavor-packed way to sneak a bunch of nutrients into your lunch without feeling like you’re compromising on flavor. Chickpeas are full of protein and fiber to keep you full and satiated, while the riced cauliflower loads you up with vitamin C, more fiber, and other antioxidants. The gorgeous greens—spinach, cabbage, and cilantro—are also packed with vitamins, minerals, and all the fresh crunch that makes this wrap extra satisfying.
Of the ingredients to be mindful of, vegetable broth, soy sauce, and agave are all things that should be consumed in moderation. The former two can contain high amounts of sodium (I always recommend buying low-sodium versions), and agave, though it has a low glycemic index, is very high in fructose—higher even than white sugar. If you’re concerned about that, you can swap out maple syrup or date syrup for a sweetener with less fructose and/or more nutritional value.
These wraps are also totally vegan, and can be made gluten-free by subbing out the soy sauce for tamari or coconut aminos and buying gluten-free wraps.
A Sweet Honey Alternative
The sauce I made for these wraps tastes just like the classic honey-garlic glaze you’d get poured over crispy chicken at your favorite takeout spot. The difference is I don’t use any actual honey. Instead, agave is what gives the sauce its sticky-sweet quality, balancing out the soy sauce, vinegar, and fresh ginger for that perfect blend of sweet, savory, and tangy.
Honey isn’t vegan, but agave is. It’s made from the nectar of the agave plant, a type of succulent that grows in the Southern U.S. and Latin America. Interestingly enough, it’s also a type of agave plant—blue agave, in particular—that is used in the production of tequila. The more you know!
How Do I Store Leftovers?
Try to keep everything in separate, airtight containers in the fridge. The chickpeas last about 3-4 days (but are best in the first 24 hours), the sauce stays fresh for up to 1 week, and the cauliflower rice is good for 3-4 days. If you’ve already assembled a wrap, eat it within a few hours—otherwise, the wrap will get pretty soggy.
Serving Suggestions
Since these wraps are such a perfect light lunch, I like to keep all accompaniments equally light and healthy. Serve your chickpea wraps with a hearty side of Air-Fryer Sweet Potato Wedges or a refreshing Cucumber Radish Salad. If you want a little more sweetness in the mix, this Watermelon Salad would be delicious, too.
Recipe
Ingredients
For The Chickpeas:
- 3/4 cup canned chickpeas drained and rinsed
- 1/2 tablespoon extra virgin olive oil
- 1 teaspoon garlic powder
- salt and pepper
For The Sauce:
- 2 tablespoons agave
- 1 1/2 tablespoons reduced-sodium vegetable broth
- 1/2 tablespoon reduced-sodium soy sauce
- 1/2 teaspoon white vinegar
- 1/2 teaspoon fresh ginger minced
- 1/8 teaspoon sesame oil
For The Cauliflower Rice:
- 2 cups cauliflower cut into bite-sized pieces
- 1/2 teaspoon extra virgin olive oil
- 1/2 teaspoon fresh garlic minced
For The Salad/Wraps:
- 1 cup classic coleslaw mix with no dressing
- 2 tablespoons water chestnuts diced
- 2 tablespoons cilantro roughly chopped
- 1 tablespoon green onion sliced
- 2 flatbread wraps use gluten-free wrap if needed
- 1 cup spinach packed
Instructions
- Preheat your oven to 400 degrees Fahrenheit. Spread your chickpeas on a paper towel and dry them off.
- Add the chickpeas into a medium bowl and toss with the olive oil and garlic powder until evenly coated. Spread onto a small baking sheet, sprinkle with salt and pepper, and bake for 15 minutes. Stir and then bake for another 15-20 minutes, until golden brown and crunchy.
- While the chickpeas cook, combine all the sauce ingredients in a small saucepan set over high heat and bring to a boil, stirring constantly, until the sauce just begins to reduce and thicken, about 2 minutes. Transfer to a small bowl and place into the refrigerator to let cool and thicken more while you make the cauliflower rice.
- Place the cauliflower into a small food processor (mine is 3 cups) and process until broken down and “rice-like.”
- Heat the oil in a small pan on medium heat and cook the garlic just until fragrant, about 1 minute. Add in the cauliflower rice, cover, and cook, stirring occasionally, until lightly golden brown, about 5-7 minutes.
- In a separate, medium bowl, toss together the coleslaw mix, water chestnuts, cilantro, and green onion. Add in the thickened sauce and stir until evenly coated.
- Place the wraps on two plates, dividing the spinach between each. Then, divide the cauliflower rice, the coleslaw mix and, finally, divide the roasted chickpeas.
- Roll up and enjoy.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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