Vegetarian Tikka Masala Wrap starts with a soft, warm pita filled with Indian-spiced chickpeas, crisp veggies, and a flavorful cilantro-mint sauce.

Overhead image of the Tikka Masala Wraps
chelsea

author’s note

You Won’t Miss The Meat In This Dish!

Over the past year, these Vegetarian Gyros have become a go-to lunch. I’ve made them countless times, and they come together quickly in the air fryer, especially since I usually have a batch of Tzatziki Sauce in the fridge.

Inspired by those gyros and the spices in my favorite Chicken Tikka Masala, I created these Tikka Masala Wraps. They’re packed with flavor and just as easy to make as the gyros, especially if you prep the cilantro-mint sauce ahead of time. You might recognize the sauce ingredients because it’s the same as the one on my Shrimp Tacos, but with mint added to pair with the spiced chickpeas.

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Process shots-- images of the chickpeas and spices being combined and then cooked in the air fryer

Tikka Masala Wrap Ingredients

  • Chickpeas: Air fryer gives the best texture and is quickest but they can be roasted in the oven. Pat dry before adding oil and spices so they roast, not steam.
  • Pita or Naan: Use small rounds or full size and warm or lightly char for better flavor and texture.
  • Mint-Cilantro Sauce: Blend everything together. Use full-fat mayo, fresh lime juice, and zest (just the green part).
  • Veggies: Start with lettuce and cucumber. Add what you like—red onion, cherry tomatoes, and avocado work great.

Quick Tip

Grab English cucumber or Persian cucumbers for these Tikka Masala Wraps. Regular cucumbers are too watery and lack flavor and the crisp/crunchy texture we’re going for.

Process shots of Tikka Masala Wraps-- making the sauce

How To Make Tikka Masala Wrap Tips

  1. Roast chickpeas in the oven or air fryer with oil and spices until crisp.
  2. Blend the sauce by adding all ingredients to a food processor or blender until smooth.
  3. Warm or char the pita/naan for better texture and flavor.
  4. Toss lettuce with some sauce, then layer onto warm pita with roasted chickpeas.
  5. Top with your favorite veggies, drizzle more sauce, and serve with a fork for the tasty spillover.

Quick Tip

I LOVE this 15×21-inch sheet pan – it gives the chickpeas so much room to get evenly roasted. Also, note that cook time changes quite a bit (it’s much longer) when the chickpeas are overlapping or don’t have enough space. They also roast unevenly — some become overly crispy while others never develop the crisp exterior.

The chickpeas, veggies, and sauce being added to a pita and it being wrapped together to be enjoyed

More Vegetarian Mains:

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5 from 1 vote

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
Cook Time: 14 minutes
Total Time: 34 minutes
Servings: 4 wraps

Equipment

  • Large sheet pan (15" x 21") 15 x 21-inch
  • Small food processor or blender

Ingredients

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 ground 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 lettuce leaf
  • 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 15×21-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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Meet Chelsea

Hello, and welcome to Chelsea’s Messy Apron! I’m Chelsea, the recipe developer, food photographer, and writer behind the site. I’m passionate about creating simple, reliable, and delicious recipes that anyone can make.

Thanks for stopping by—I hope you find something delicious to make!

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2 Comments

  1. Ramya says:

    cant wait to make this soon for me can i use vegan mayo i never had tikka masala wraps before am indian and i approved this perfect for my after office mealslove your recipes as always brightens up my day everyday after worek

    Reply
    1. Chelsea Lords says:

      I hope you love it! Thanks Ramya! 🙂

      Reply