Save These spicy and creamy Buffalo chickpea salad wraps are my go-to solution for a fast lunch or dinner when everyone is craving something bold and satisfying. With just a handful of everyday ingredients, you can serve up a meal that is protein-packed, fresh, and full of flavor in only 15 minutes. Perfect for busy days or easy meal prepping.
I first made these on a rushed afternoon between meetings and now they are a request almost every week My family loves the bite of Buffalo sauce and the fresh crunch from the veggies
Ingredients
- Chickpeas from a can: affordable and give a hearty protein in every bite Look for firm beans with no mushy spots
- Vegan mayo or Greek yogurt: adds creaminess plus a little tang Opt for thick Greek yogurt for extra richness or snag the best vegan mayo you can find for a plant-based meal
- Buffalo hot sauce: brings that classic spicy kick Frank’s or another medium-heat Buffalo sauce works well
- Fresh lemon juice: brightens the mix and balances the heat
- Celery finely diced: gives an essential crunch and keeps the filling fresh Pick crisp stalks with firm ribs
- Carrot grated: for color subtle sweetness and extra nutrients Go for plump carrots with a deep orange hue
- Red onion diced: for sharpness and a little zing Choose onions that are firm and glossy
- Fresh parsley: adds herby brightness and a pop of green
- Garlic powder: deepens the savory flavor without overpowering
- Smoked paprika: brings subtle warmth and a touch of smokiness Try to use Spanish smoked paprika for more depth
- Salt and pepper: for balancing flavors Always taste before serving
- Large flour tortillas or whole wheat wraps: are soft and easy to roll Choose flexible wraps that will not crack
- Shredded lettuce: for a crisp fresh crunch Use romaine or iceberg for extra bite
- Diced tomatoes: add juiciness and a burst of mild sweetness Pick ripe red tomatoes that feel heavy for their size
- Shredded cheddar or vegan cheese: for extra richness and flavor Choose your favorite or skip for a lighter wrap
- Ranch or blue cheese dressing for drizzling: gives that cool classic Buffalo pairing Go dairy-free or use traditional
Instructions
- Prepare the Chickpeas:
- Mash the drained chickpeas in a medium bowl using a fork They should still have some texture for a more satisfying bite The goal is halfway between whole chickpeas and a paste
- Mix in the Chickpea Salad Ingredients:
- Stir in the vegan mayo or Greek yogurt Buffalo hot sauce lemon juice celery carrot red onion parsley garlic powder smoked paprika salt and pepper Mix until everything is well combined Taste and adjust Buffalo heat or salt if needed
- Prep the Wraps and Add Fillings:
- Lay each wrap onto a clean surface Evenly distribute the shredded lettuce diced tomatoes and shredded cheese if using over the wraps
- Assemble the Chickpea Mixture:
- Spoon the Buffalo chickpea salad evenly over the fillings in each wrap Make sure to spread the mixture for a bit in every bite
- Add the Dressing:
- Drizzle ranch or blue cheese dressing on top if desired This adds cooling creaminess to balance the heat
- Roll and Slice the Wraps:
- Tightly roll up each wrap folding in the sides as you go for the classic burrito-like shape Slice each wrap in half with a sharp knife Serve immediately or wrap tightly in foil for later
Save I adore the smoked paprika in this recipe It turns a simple chickpea mix into something irresistible The first time I served these at a family game night my brother nearly finished an entire batch himself
Storage Tips
Keep any leftover Buffalo chickpea salad in an airtight container in the fridge for up to three days Store wraps unassembled and roll fresh to keep the tortillas from turning soggy If you want to pack these for lunch just wrap them in foil for easy grab-and-go
Ingredient Substitutions
You can use canned white beans or cooked lentils if chickpeas are not on hand Try vegan ranch or dairy-free blue cheese if you are avoiding dairy Greek yogurt and regular mayo work just as well if not plant based Whole wheat or spinach wraps add extra nutrition and flavor
Serving Suggestions
Serve with crunchy vegetable sticks like celery or bell pepper and a side of sweet potato fries for a more filling meal Cut into pinwheels for a party snack These wraps are excellent with extra hot sauce on the side
Save These wraps are delicious fresh and stay vibrant and satisfying even after a few hours. Try them once and they might become a meal prep favorite too.
Recipe Questions
- → How spicy are Buffalo chickpea wraps?
The heat level depends on the Buffalo sauce used. Adjust the amount for milder or spicier wraps.
- → Can I make these wraps ahead of time?
Yes, prepare the filling in advance and assemble wraps just before serving for best texture.
- → Are there gluten-free options?
Absolutely! Use your favorite gluten-free tortillas to keep the wraps suitable for gluten-free diets.
- → What can I use instead of vegan mayo?
Greek yogurt or regular mayo both work well. Choose the option that fits your dietary needs and taste.
- → What vegetables work best with these wraps?
Lettuce, tomatoes, celery, carrots, and onion add great crunch and flavor. Add bell peppers or cucumbers for variety.
- → Can I make these wraps dairy-free?
Yes, use vegan mayo, vegan cheese, and a dairy-free dressing for a fully plant-based result.