2-Ingredient Gluten-Free, High-Protein, Vegan Wraps!

Someone once said to me that gluten-free, vegan food tastes like cardboard, and I don’t think I’ll ever forget that because there are some gluten-free meals that really do taste terrible. Sometimes it’s flavourless, stiff, too chewy and not enjoyable at all. Luckily, that is not what all gluten-free, vegan food is like, and it is certainly not what I intend to create. Yes – creating gluten-free or vegan food takes time and effort, it is not as simple as basic and traditional flour, eggs, milk, butter and meat. It is a scientific form of art that requires lots of experimentation, lots of patience and a completely new dictionary of ingredients.

So let me show you one example of a really good gluten-free and vegan meal, that is nutritious, high-protein and easy to make.

Gluten-Free, Vegan Wraps

This wrap is actually called besan chilla (सन का चीला). It is an Indian savoury pancake or flatbread. It is made with chickpea flour (besan), water and spices. It can be eaten plain, or stuffed with anything you like!

You just mix the chickpea flour and water into a thin batter, let it sit for a bit to smooth out (this is the only “secret” step), and then cook it in a skillet for a few minutes each side. What you get is a soft, flexible wrap that’s naturally high in protein and doesn’t have that weird, chalky taste some gluten-free options can have.

If you’re curious about the exact ratio and the resting time, I wrote down the simple instructions for the 2-ingredient chickpea wrap below.

How I love to fill these wraps

A good wrap needs good fillings! My absolute favorite way to stuff it is with a super fresh salad and something crunchy.

Here’s what was in my lunch today:

• Red pepper hummus or vegan gochujang mayo for the spread
• A big handful of fresh salad leaves for crunch.
• A spoonful of quick-pickled onions for a tangy kick. (They’re just red onions soaked in vinegar with a pinch of salt and chopped coriander for about 30 minutes.)
• Sun-dried tomatoes for some sweetness
• A few leftover falafel from last night’s dinner for that satisfying bite.

But the real game-changer for me is the cheese. I’ve been making my own vegan versions at home, and it’s easier than you might think. For this wrap, I’ll either crumble over some homemade vegan feta (it’s creamy and salty) or if I’m feeling fancy, I’ll add my  simple vegan mozzarella. Both are fantastic and don’t require any special equipment.

You can find my methods for that easy vegan feta here and the soft vegan mozzarella here.

Sometimes I spread fresh herby dips on these wraps using vegan yoghurt and dill. The best thing about this is that you don’t feel lethargic after you eat this. It will keep you energized, hydrated and full for longer.

How these wraps are high-protein

The nutritional perk here is a big deal. Because the main ingredient is chickpea flour, this wrap is packed with plant-based protein and fiber. A single wrap gives you a solid 7 grams of protein and about 5 grams of fiber per serving, this is excluding the falafel, hummus, and vegan feta. Altogether, one whole wrap gives you about 18g of protein. It’s also a good source of fibre, iron and magnesium. It’s not just an empty carrier for the fillings, it’s actually contributing to your meal in a meaningful way.

Baked Falafel

I have a recipe for falafel that can be adapted to baking or frying! The recipe is enough to make it in a batch to keep for the whole week. It’s flavourful and delicious!

You use these wraps on rotation!

This has become a regular in my kitchen because it solves a problem. It’s a lunch that feels thoughtful and delicious but doesn’t take a lot of effort. Knowing that the base is giving me a great protein and fiber boost means I’m not hungry an hour later, which I love.

It’s also just a great starting point. Once you get the wrap down, you can fill it with literally anything—leftover roasted veggies, some black beans and salsa, or even a tofu scramble. The whole meal comes together feeling balanced and nutritious without any complicated diet rules.

I really hope you give this one a try!

2-Ingredient Gluten-Free, High-Protein, Vegan Wraps

Divya Butani

Gluten-free, high-protein, vegan wraps that you can stuff with hummus, spinach, falafel, sun-dried tomatoes, olives and more!

5 from 1 vote

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Servings 2

Prep Time 30 minutes mins

Cook Time 5 minutes mins

Equipment

• Mixing Bowl
• Cast Iron Pan

Ingredients

Gluten-Free, Vegan Wrap / Besan Chilla

• ▢ 1/2 cup besan (chickpea flour)
• ▢ 1/3 cup warm water you can add a tsp or more until you reach a smoother, loose consistency
• ▢ 1/4 tsp salt
• ▢ 1/8 tsp turmeric
• ▢ 1/8 tsp Kashmiri red chilli powder
• ▢ pinch black pepper

Red Pepper Hummus

• ▢ 2.5 medium medium red bell peppers
• ▢ 1 can chickpeas, drained and rinsed (15 oz)
• ▢ 1 small white onion
• ▢ 1 red chilli
• ▢ 2 tbsp lemon juice
• ▢ 2 tbsp tahini paste
• ▢ 2 cloves garlic
• ▢ 2 tsp salt
• ▢ 1/2 tsp cumin powder
• ▢ 2 tbsp olive oil
• ▢ fresh parsley
• ▢ red pepper flakes

Salad

• ▢ 1 cup fresh salad leaves mixed with 1/2 tbsp olive oil

Picked Onions

• ▢ 1/4 red onion sliced
• ▢ 1/2 tbsp apple cider vinegar
• ▢ 1/4 tsp fresh lemon juice
• ▢ 1 tbsp freshly chopped coriander

Baked Falafel

• ▢ See recipe click here

Vegan Feta

• ▢ 1 cup soaked cashews
• ▢ 1/4 cup lemon juice
• ▢ 2 tbsp apple cider vinegar
• ▢ 2 tbsp nutritional yeast
• ▢ 1 tsp salt
• ▢ 1/2 tsp garlic powder
• ▢ 1 tbsp coconut oil

Instructions

Gluten-Free Wrap

• Whisk all the dry ingredients together, then add the water bit by bit until the mixture is a smooth, loose consistency
• In a heated cast iron or non-stick pan, add 2 tbsp of the mixture and spread it out into a circle using a wooden spatula
• Wait for 1 minute until you see small bubbles forming around the rim of the chilla/wrap
• Slowly lift the chilla/wrap off the pan and flip
• Cook the other side for another minute or two
• Take it off the pan and place on a plate to start layering with the filling!

Red Pepper Hummus

• In a foil lined baking tray, place the red peppers and garlic, and spritz some olive oil over it. Roast in the oven until charred.
• Let the garlic peppers cool by placing in tin foil, set aside for 10 mins. The steam will help it cook further.
• Once cool, dice peppers into small pieces (keep some peppers aside for garnishing). Keep garlic aside
• In a heated pan with some olive oil, saute the onion, chilli, cumin and red chilli flakes. Set aside to cool.
• In a blender, place tahini, lemon juice, chickpeas, salt, and parsley. Pulse until smooth.
• Add the olive oil, and diced roasted peppers and onion mixture. Pulse for another 2-3 pulses. If it is too thick, add some extra olive oil to thin down, and add more salt if needed.

Salad

• Mix everything together, keep aside

Pickled Onions

• Mix everything together and keep aside

Vegan Feta

• Place everything in a blender, and blend until smooth.
• You can use this as liquid feta or you can place it into a mould to freeze overnight. You can crumble this using a fork

The Entire Wrap!

• Once you make the chilla/wraps, you can place it on a plate and spread the red pepper hummus over it, then layer on with the salad leaves, falafel and then pickled onions. You can add sun-dried tomatoes or olives on the top. Drizzle or crumble the feta last and voila!
• Enjoy!!

Notes

The gluten-free, vegan wrap has about 7g protein per wrap

The falafel has about 2.5g protein per piece

The hummus has about 4g protein per serving

The vegan feta has about 4g protein per serving

Each wrap with the fillings above has about 17g of protein