Looking for a delicious vegetarian lunch recipe that’s anything but boring? These Buffalo Chickpea Wraps are packed with protein and tangy buffalo flavor. You can make the chickpea salad ahead of time, then quickly throw it all together in the morning for a healthy and filling lunch.
Why You’ll Love These Easy Buffalo Chickpea Wraps
- Packed with flavor – If you love buffalo sauce, you will adore these chickpea wraps. They’re a little spicy, but the ranch and avocado cool it down nicely.
- Great for lunch – Packed lunches can get boring, but these wraps are so delicious, they will have you looking forward to lunch all morning.
- Easy to make – Chickpea salad comes together super quickly and the wrap assembly takes just a minute or so. You can have these healthy wraps on the table in about 15 minutes from start to finish.
Buffalo Chickpea Wrap Recipe Ingredients
- Chickpeas – I used two cans of chickpeas for this recipe. I often buy the generic-brand canned beans, but I have noticed that generic-brand chickpeas can be a little hard sometimes, so I like to pay a bit extra and get some that I know will be easily mashable for great texture. White beans canbe substituted for chickpeas, if needed.
- Veggies – I like to add celery, green onion, red onion, and parsley to the chickpea salad. They add crunch and freshness. Carrots would also be a great addition.
- Tahini – I used tahini as a sauce for the chickpea salad, but mayonnaise can also be used. The tahini adds extra flavor and compliments the buffalo sauce well.
- Buffalo Sauce – I like to use Sweet Baby Ray’s Mild buffalo sauce from Walmart. You can use whatever kind of buffalo sauce you prefer.
- Lemon Juice – A little lemon juice adds a tangy kick that goes well with the buffalo sauce. You can omit it if desired.
- Spices – The buffalo chickpea salad gets seasoned with garlic powder, paprika, salt, and pepper.
- Wraps – I just used large burrito-size flour tortillas, but any kind of wrap will work. I warm my wrap a bit first so it rolls up easily.
- Optional Fillings – I also like to add creamy avocado and shredded romaine lettuce that I toss with ranch dressing. Feel free to add other toppings.
How To Make Buffalo Chickpea Salad
- Add the chickpeas to a large bowl and lightly mash them with a fork. I like to mash most of them while leaving a few whole. Next, add celery, green onion, red onion, parsley, tahini, buffalo sauce, lemon juice, spices, salt, and pepper. Mix everything together well until completely combined.
- Add the shredded lettuce to a bowl, along with the desired amount of ranch dressing, and toss until the lettuce is coated.
- Warm tortilla on the stovetop with a bit of cooking spray or in the microwave. Lay tortilla on a flat surface. Assemble your wraps by laying down a few slices of avocado in the center, next add a few scoops of the lettuce, followed by a few big scoops of the buffalo chickpea mixture. Carefully use your hands to fold the sides in and then tightly roll the wrap up.
- If desired, place the wrap seam-side down in a hot pan to help seal everything in. Cut wrap in half and enjoy!
Recipe Frequently Asked Questions
- Are these wraps vegan? They are vegan if you use a vegan buffalo sauce and ranch dressing.
- Can these wraps be made gluten free? You can make them gluten-free by using gluten-free tortillas. Gluten-free tortillas don’t always fold well, so make sure to warm them first so they don’t fall apart.
- Can these wraps be made ahead of time? These wraps can definitely be made ahead of time, although aim for a few hours rather than a few days. However, the buffalo chickpea salad can be made up to 4 days in advance and wraps can be assembled daily.
- How should these wraps be stored? I like to wrap in foil or plastic wrap to store.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP.
Looking For More Easy Vegetarian Wrap Recipes?
Roasted Sweet Potato Hummus Wraps with Honey Mustard
Roasted Vegetable Hummus Wraps with Feta
Black Bean Wraps with Chipotle Tahini Sauce
Peanut Butter Hummus Veggie Wraps with Tofu
PrintBuffalo Chickpea Wraps
- Total Time: 20 minutes
- Yield: 4-6 1x
- Diet: Vegetarian
Description
Looking for a delicious vegetarian lunch recipe that’s anything but boring? These Buffalo Chickpea Wraps are packed with protein and tangy buffalo flavor. You can make the chickpea salad ahead of time so these wraps can be quickly assembled in the morning for a healthy and filling lunch.
Ingredients
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1/2 cup small diced celery
- 1/3 cup thinly sliced green onion, scallions
- 1/3 cup diced red onion
- 2 tablespoons chopped fresh parsley
- 1/3 cup buffalo sauce, I like the Sweet Baby Ray’s brand that is mild in flavor
- 2 tablespoons tahini
- Small squeeze fresh lemon juice
- 1/2 teaspoon granulated garlic
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4–6 large wraps
- 2 cups shredded romaine lettuce
- Ranch dressing, as much as desired
- Thinly sliced avocado, optional
Instructions
- To a large bowl, add the chickpeas and give them a light mash with a fork. I like to mash most of them, while leaving a few of them whole. Next, add in celery, green onion, red onion, parsley, tahini, buffalo sauce, lemon juice, spices, salt and pepper. Mix everything together well until completely combined.
- Add the shredded lettuce to a bowl, along with desired amount of ranch dressing and toss together until lettuce is coated.
- Warm tortilla on the stovetop with a little bit of cooking spray or in the microwave. Lay tortilla on a flat surface. Assemble your wraps by laying down a few slices of avocado in the center, next add a few scoops of the lettuce, followed by a few big scoops of the buffalo chickpea mixture. Carefully use your hands to fold the sides in and then tightly roll the wrap up.
- If desired, you can place the wrap seam side down in a hot pan to help seal everything in. Cut wrap in half and enjoy!
- Prep Time: 20 mins
- Cook Time: 0 mins
- Category: Lunch, Vegetarian
- Method: No Cook
- Cuisine: American
Laura says
I the nutritional information based on 4 servings or 6? If I plug the info into my calculator based on 4 servings, it is double what you are showing.
She Likes Food says
Hi Laura, it is based on 4 servings. I apologize, I’ve been having issues with my nutrition program lately and it’s been giving inaccurate info at times. I will look into it!
Kelsey says
I made 5 of these for meal prep lunches for the week and they are delicious! I didn’t have tahini so I used crushed cannelloni beans – yummy. My 1 year old is running around eating part of it and even with the little buffalo sauce kick he’s still going!
Thank you 🙂
She Likes Food says
That’s so nice to hear!! Glad you, and your 1 year old, enjoyed! 🙂
Sue says
Use low sodium chickpeas to cut down on it.
Ann Marie says
Hi, just curious, how is the sodium content that high? Is that countng the full amount from the cans of chickpeas? Thanks!
She Likes Food says
Hi Ann Marie, good question! I use a program to automatically calculate the nutrition info so I will double check to see if anything is off.