If you’re hunting for a lunch that’s bursting with smoky flavor, creamy goodness, and a rainbow of fresh veggies, look no further than this BBQ Chickpea Wraps with Ranch Dressing Recipe. This quick and easy wrap is a vegetarian lunch superstar, bringing together saucy BBQ chickpeas, crisp lettuce, crunchy carrots, juicy cucumbers, and a drizzle of ranch—each bite is downright craveable. Whether you’re meal-prepping for the week, whipping up dinner in a flash, or just want a wrap that packs a punch, this recipe checks every box. Let’s dive in!

BBQ Chickpea Wraps with Ranch Dressing Recipe - Recipe Image

Ingredients You’ll Need

These simple ingredients transform into something truly special when combined. Each one plays a key role—whether it’s in delivering that signature BBQ tang, a burst of color, or adding the perfect crunch to every bite.

Chickpeas: The star of the show, chickpeas bring a hearty bite and soak up all the delicious barbecue flavor.
BBQ Sauce: Adds smoky, sweet, and tangy notes to the wraps—pick your favorite brand or spice it up with a spicy version!
Flour Tortillas: These make the perfect vessel for all the tasty fillings; choose large, soft wraps for easy rolling.
Romaine Lettuce: Crisp and refreshing, it balances the richness of the BBQ chickpeas and ranch.
Shredded Carrots: Sweet, vibrant, and crunchy—they add beautiful color and freshness.
Diced Cucumber: Juicy bites of cucumber brighten up each wrap and keep things light.
Ranch Dressing: Creamy ranch is the cool complement to the smoky BBQ flavors; try homemade or store-bought.
Shredded Cheddar Cheese (optional): Adds a melty, savory lift—skip or sub with vegan cheese for a plant-based meal.
Salt and Black Pepper: Enhances all the other ingredients; season to your taste preference.

How to Make BBQ Chickpea Wraps with Ranch Dressing Recipe

Step 1: Simmer the BBQ Chickpeas

Start by draining and rinsing your chickpeas thoroughly. Grab a skillet and set it over medium heat. Pour in your favorite BBQ sauce and chickpeas, then let them cook together for about 5 to 6 minutes. Give it a stir every now and then—what you’re looking for is a beautifully thickened, glossy sauce that clings to each chickpea, filling your kitchen with mouth-watering aroma. Taste and season with a pinch of salt and black pepper if you like. Set aside to cool slightly.

Step 2: Prep Your Wrap Fillings

While the chickpeas are working their magic, prep the fresh fillings. Chop the romaine lettuce into nice, bite-sized pieces, shred your carrots if you haven’t already, and dice up a crisp cucumber. This is also the time to shred your cheddar cheese if you’re adding it. Having all your ingredients laid out makes assembling the wraps easy and fun.

Step 3: Assemble Your Wraps

Lay out each flour tortilla on a clean surface. Down the center of each, start with a fluffy bed of lettuce, scatter over some shredded carrots, and add a handful of diced cucumber. Spoon over the warm BBQ chickpeas, and top with cheddar if you’d like that cheesy touch. Finally, drizzle everything with a generous ribbon of ranch dressing—it ties the whole BBQ Chickpea Wraps with Ranch Dressing Recipe together.

Step 4: Wrap Things Up

Fold in the short sides of the tortilla, then roll tightly from one end to the other into a snug wrap. The key is not to overfill (though it’s tempting!) so that everything stays put. If you’re feeling fancy, slice each wrap in half on the diagonal for that café-style finish. Serve immediately so every bite is at its freshest.

How to Serve BBQ Chickpea Wraps with Ranch Dressing Recipe

Garnishes

Sprinkle your wraps with fresh chopped herbs like parsley or chives for a finishing touch. A few extra dollops of ranch or a dusting of smoked paprika send the BBQ Chickpea Wraps with Ranch Dressing Recipe over the top. If you’re a heat lover, toss on some sliced jalapeños for a gentle kick.

Side Dishes

These wraps pair perfectly with crunchy kettle chips, a side of sweet potato fries, or a fresh fruit salad. For a lighter pairing, try a crisp coleslaw or a tangy pickle on the side—anything refreshing balances the richness of the BBQ and ranch combo.

Creative Ways to Present

Want to put a twist on your BBQ Chickpea Wraps with Ranch Dressing Recipe? Try slicing them into pinwheels and serving as party appetizers, or pack the fillings into lettuce cups for a low-carb option. You can even serve the filling burrito-bowl style with rice for a fork-and-knife meal.

Make Ahead and Storage

Storing Leftovers

If you have extras, store the chickpea filling and chopped veggies in separate airtight containers in the fridge. Keep the tortillas and ranch dressing separate until you’re ready to assemble—the wraps taste best freshly made!

Freezing

While the fresh veggies don’t freeze well, you can freeze just the BBQ chickpea filling! Cool it completely and store in a freezer-safe container for up to 2 months. When you’re ready to enjoy, thaw in the fridge and reheat before building your wraps.

Reheating

To rewarm the BBQ chickpea mixture, simply pop it in the microwave or heat gently on the stovetop. Keep the veggies and ranch chilled, and only combine everything when you’re set to eat. This keeps each layer crisp, fresh, and flavorful.

FAQs

Can I make the BBQ Chickpea Wraps with Ranch Dressing Recipe vegan?

Absolutely! Just swap in your favorite vegan ranch dressing and skip the cheese, or use a plant-based alternative. The wraps stay totally delicious and satisfying.

What’s the best type Main Course, Lunch

This comes down to personal preference—try classic smoky, sweet and spicy, or even a Carolina-style mustard BBQ if you want to play with flavors. Each one brings something unique to the BBQ Chickpea Wraps with Ranch Dressing Recipe.

Can I meal prep these wraps?

Yes! For best results, store the cooked chickpea mixture and veggies separately in the fridge, and build your wraps right before serving to keep everything crisp and fresh.

What other veggies can I add?

Get creative! Try sliced avocado, thinly cut bell peppers, pickled onions, or a handful of baby spinach. The BBQ Chickpea Wraps with Ranch Dressing Recipe is super versatile for whatever you have on hand.

How do I prevent my wrap from getting soggy?

Layering the lettuce first helps create a barrier between the saucy chickpeas and tortilla. Also, drizzle ranch just before eating and avoid overfilling the wrap for the best texture.

Final Thoughts

Give the BBQ Chickpea Wraps with Ranch Dressing Recipe a try—you’ll be amazed at how something so simple can bring so much flavor and excitement to your lunch routine. Whether you keep it classic or add your own flair, this wrap is bound to become a staple in your kitchen. Happy wrapping!

BBQ Chickpea Wraps with Ranch Dressing Recipe

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4.7 from 8 reviews

Author: Emma
Total Time: 15 minutes
Yield: 4 wraps 1x
Diet: Vegetarian

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Description

Enjoy these delicious BBQ Chickpea Wraps with Ranch Dressing for a flavorful and satisfying meal. These wraps are easy to make and perfect for a quick lunch or dinner.

Ingredients

Scale

BBQ Chickpeas:

1 (15-ounce) can chickpeas, drained and rinsed
1/2 cup barbecue sauce

Wraps:

4 large flour tortillas
2 cups chopped romaine lettuce
1 cup shredded carrots
1 cup diced cucumber
1/2 cup ranch dressing
1/2 cup shredded cheddar cheese (optional)
Salt and black pepper to taste

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Instructions

Prepare BBQ Chickpeas: In a skillet over medium heat, add chickpeas and barbecue sauce. Cook for 5 to 6 minutes, stirring occasionally, until heated through and sauce thickens slightly. Season with salt and pepper if needed.
Assemble Wraps: Lay tortillas flat and layer each with romaine lettuce, carrots, cucumber, BBQ chickpeas, and cheddar cheese if using. Drizzle with ranch dressing.
Wrap It Up: Fold in the sides of each tortilla and roll tightly into a wrap. Slice in half and serve immediately.

Notes

For a vegan version, use vegan ranch and omit the cheese.
You can also add avocado slices or pickled onions for extra flavor.
These wraps make a great meal prep lunch—store filling separately and assemble when ready to eat.

Prep Time: 10 minutes
Cook Time: 5 minutes
Category: Main Course, Lunch
Method: Stovetop, No-Cook
Cuisine: American