These Vegetarian Tikka Masala Wraps are a vibrant, flavor-packed meal featuring soft pita bread generously stuffed with perfectly spiced chickpeas, a refreshing array of crisp vegetables, and a zesty cilantro-mint sauce that ties everything together. A healthy, quick, and satisfying plant-based dinner!

• Cooking spray

For the Tikka Masala Chickpeas

• 2 (15.5-ounce) can chickpeas also known as garbanzo beans, drained and rinsed
• 3 tablespoons olive oil
• 2 teaspoons garam masala
• 1 teaspoon paprika
• 1 teaspoon ground ginger
• 1 teaspoon chili powder
• 1 teaspoon ground turmeric
• 1 teaspoon salt
• 1 teaspoon cumin
• 1/2 teaspoon granulated sugar optional, for balancing flavors

For the Cilantro-Mint Sauce

• 1/4 cup fresh cilantro packed
• 1/4 cup fresh mint packed
• 1/2 cup full-fat mayo
• 1 to 2 large limes for 1/2 teaspoon zest and 2-1/2 tablespoons juice
• 1 teaspoon minced garlic
• 1 tablespoon olive oil
• 1 tablespoon diced jalapeño seeds removed for less heat, optional

For Serving

• 4 pitas or naan bread, warmed or charred
• 1 head lettuce leaf such as romaine or butter lettuce, chopped
• English or Persian cucumber diced, for a refreshing crunch
• Additional fresh serving suggestions see note 1 below for ideas

1. Prepare for Chickpea Roasting: Please be aware that turmeric is a potent spice that can dye surfaces and sheet pans. To prevent any staining, it’s highly recommended to line your sheet pan with parchment paper. While I haven’t encountered issues with it dying my air fryer, it’s always best to exercise caution. Preheat your oven to 400°F (200°C) if roasting, or refer to Note 2 for air frying directions. Drain and thoroughly rinse the canned chickpeas, then pat them completely dry using a salad spinner or paper towels. This step is essential; wet chickpeas will steam rather than roast to a desired crispness. Generously grease a large sheet pan (a 15×21-inch pan is ideal for even roasting) with cooking spray.
2. Season and Roast Chickpeas: Transfer the dried chickpeas to the prepared sheet pan. Drizzle them generously with olive oil, then add all the Tikka Masala seasonings (garam masala, paprika, ground ginger, chili powder, ground turmeric, salt, and cumin), along with the optional granulated sugar if using. Using your hands, toss everything together vigorously until every chickpea is thoroughly coated with the vibrant spice mixture. This generous coating is intentional and key to the flavor. Spread the seasoned chickpeas in a single, even layer on the tray, ensuring they do not overlap. Roast in the preheated oven for 18–22 minutes, making sure to shake the tray halfway through cooking to promote even crisping. For optimal crispness without being hard, I find 20 minutes to be perfect. Once roasted, remove them from the oven and set aside.
3. Craft the Cilantro-Mint Sauce: While the chickpeas are roasting, prepare your refreshing sauce. Zest 1 to 2 large limes to yield about 1/2 teaspoon of zest, then juice them to get approximately 2-1/2 tablespoons of fresh lime juice. Add the lime zest and juice to a small food processor or blender, along with the fresh cilantro, fresh mint, full-fat mayo, minced garlic, olive oil, and diced jalapeño (if using). Blend until the sauce is completely smooth and creamy. Taste the sauce and season to your preference with salt; I typically add a heaping 1/4 teaspoon. Transfer the finished sauce to an airtight container and refrigerate until you’re ready to assemble the wraps.
4. Assemble the Wraps: If desired, char your pitas or naan bread (refer to Note 3 for instructions). Chop the lettuce and place it in a large bowl. Add about 1/3 cup of the prepared cilantro-mint sauce to the lettuce and toss until every leaf is lightly coated and glistening. Divide this saucy lettuce mixture evenly among the 4 warm or charred pitas. Next, spoon 1/4 of the roasted, spiced chickpeas onto each pita. Layer on any additional fresh veggies you’d like (see Note 1 for ideas), such as diced cucumbers, cherry tomatoes, and avocado. Finish each wrap with an extra drizzle of the remaining cilantro-mint sauce for an added burst of flavor. Serve immediately and enjoy! These wraps are wonderfully full and can be a bit messy, so a fork on the side is recommended to catch any tasty spillover.

Note 2: Air Frying Directions for Crispy Chickpeas: To make the spiced chickpeas in your air fryer, first preheat it to 390°F (195°C). In a bowl, toss the drained, rinsed, and thoroughly dried chickpeas with olive oil and all the specified seasonings until well coated. Place the seasoned chickpeas in the air fryer basket in a single, even layer. If your basket is small, fry them in batches to prevent overcrowding, as overlapping chickpeas will not crisp up as nicely. Cook for 10–16 minutes (I find 14 minutes to be ideal for maximum crispness), or until they are perfectly crisp but still tender inside. Remember to shake the air fryer basket halfway through the cooking time to ensure even frying and browning.

Note 3: How to Char or Warm Pita/Naan Bread: For charring, lightly spray both sides of your pita or naan bread with cooking spray. Place it directly over an open flame on your stovetop (set to medium heat) and “grill” for about 10–15 seconds per side, using tongs to flip, until you achieve slight char marks. Immediately after charring, fold the bread in half and cover it with a clean kitchen towel to keep it warm and pliable. Alternatively, you can warm the bread in a dry pan over medium heat until heated through, or simply microwave it for a few seconds (covered with a damp paper towel) until soft.

Nutrition Note: The nutrition information provided is an approximation and does not include additional toppings, as these will vary based on individual preferences and choices.

Storage Tips: To maintain the best quality and freshness, store all the individual components of the Vegetarian Tikka Masala Wraps separately in airtight containers. When you’re ready to enjoy a wrap, simply assemble it fresh. All prepared components – the spiced chickpeas, cilantro-mint sauce, and chopped vegetables – will stay fresh for up to 3 days when properly refrigerated.

Nutrition Information