If you’re a fan of bold, spicy flavors, these Buffalo Chickpea Wraps will quickly become a favorite! They’re a perfect combination of creamy, tangy, and crunchy textures, thanks to mashed chickpeas coated in buffalo sauce, crisp celery, and cool ranch dressing. Whether you’re making them for a quick lunch or meal prepping for the week, these wraps deliver flavor and satisfaction in every bite. What makes them even better? They’re incredibly easy to make! With simple ingredients and minimal prep time, these wraps come together in just 20 minutes. Plus, they’re packed with plant-based protein, making them a fantastic vegetarian or vegan-friendly meal option. Serve them fresh, warm them up, or even enjoy them as a meal on the go—either way, you’re in for a delicious treat!
Full recipe:
Ingredients:
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1/2 cup small diced celery
- 1/3 cup thinly sliced green onion
- 1/3 cup diced red onion
- 2 tablespoons chopped fresh parsley
- 1/3 cup buffalo sauce (mild or spicy, per preference)
- 2 tablespoons tahini (or mayonnaise)
- Small squeeze of fresh lemon juice
- 1/2 teaspoon granulated garlic
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4–6 large burrito-size wraps
- 2 cups shredded romaine lettuce
- Ranch dressing, as desired
- Thinly sliced avocado (optional)
Directions:
- In a large bowl, lightly mash the chickpeas with a fork, leaving some whole for texture.
- Add celery, green onion, red onion, parsley, tahini, buffalo sauce, lemon juice, garlic powder, paprika, salt, and pepper. Stir until fully combined.
- In a separate bowl, toss shredded romaine lettuce with ranch dressing until evenly coated.
- Warm tortillas slightly to make them more pliable.
- Lay tortillas flat, then layer with avocado slices (if using), followed by dressed lettuce and a generous scoop of buffalo chickpea mixture.
- Fold in the sides, then roll tightly into a wrap.
- (Optional) Heat a pan over medium heat and place the wrap seam-side down for a minute to seal.
- Slice in half and enjoy immediately!
Prep Time: 20 minutes | Cooking Time: 0 minutes | Total Time: 20 minutes
Kcal: 320 kcal per wrap | Servings: 4-6 servings
Buffalo Chickpea Wraps – A Spicy, Protein-Packed Delight
Buffalo Chickpea Wraps are an exciting, plant-based twist on the classic buffalo chicken wrap. By swapping out chicken for chickpeas, this recipe maintains all the bold, spicy flavors you love while offering a nutritious, high-protein, and fiber-rich alternative. Whether you’re a vegetarian, looking for a quick meal prep option, or simply craving a delicious and filling wrap, this recipe has you covered. In this article, we’ll dive deep into why these wraps are a must-try, explore their nutritional benefits, provide tips for customization, and offer ideas on how to pair them with other foods for a complete meal.
Why Buffalo Chickpea Wraps are the Best
Buffalo Chickpea Wraps stand out for several reasons:
Bursting with Flavor
- The combination of spicy buffalo sauce, creamy tahini (or mayo), and zesty lemon juice creates an explosion of flavors in every bite. The slight heat from the buffalo sauce is balanced by the cool, creamy ranch dressing, making this wrap perfectly satisfying.
High in Plant-Based Protein
- Chickpeas, also known as garbanzo beans, are an excellent source of plant-based protein. A single cup of chickpeas provides about 15 grams of protein, making these wraps a great choice for vegetarians, vegans, and anyone looking to add more plant protein to their diet.
Rich in Fiber for Digestion
- Fiber is essential for gut health, and chickpeas are naturally high in dietary fiber. Each serving of this wrap provides a healthy dose of fiber, helping with digestion, keeping you full for longer, and supporting overall gut health.
Quick and Easy to Prepare
- One of the biggest advantages of this recipe is how quickly it comes together. The chickpea mixture takes just 10 minutes to prepare, and assembling the wraps takes another 5 minutes. This makes it an excellent option for meal prep or a last-minute lunch or dinner.
Budget-Friendly
- Unlike expensive meat-based meals, chickpeas are one of the most affordable protein sources. With just a few simple ingredients, you can create a restaurant-quality meal at a fraction of the price.
Customizable for Different Diets
- Gluten-Free: Use gluten-free tortillas or lettuce wraps instead of regular flour tortillas.
- Vegan: Ensure the buffalo sauce and ranch dressing are vegan-friendly.
- Keto/Low-Carb: Swap the wrap for a lettuce cup or a low-carb tortilla.
The History of Buffalo Sauce
Buffalo sauce originated in Buffalo, New York, in 1964 when Teressa Bellissimo, owner of the Anchor Bar, created the famous Buffalo Wings. She coated crispy fried chicken wings in a mixture of hot sauce and butter, and the rest is history. Since then, buffalo sauce has become a staple flavor for many dishes, including sandwiches, dips, salads, and wraps. With the rise of plant-based diets, creative food lovers have adapted buffalo sauce into vegan-friendly versions, using ingredients like cauliflower, tofu, and chickpeas to replace traditional meat while still maintaining the iconic spicy and tangy flavor.
Health Benefits of Key Ingredients
This recipe isn’t just delicious—it’s packed with nutrients that promote overall health.
Chickpeas (Garbanzo Beans)
- Rich in protein: Supports muscle repair and growth.
- High in fiber: Aids digestion and promotes a healthy gut.
- Low glycemic index: Helps regulate blood sugar levels.
- Loaded with vitamins and minerals: Provides iron, magnesium, folate, and potassium.
Buffalo Sauce
- Contains capsaicin: The active compound in hot peppers that boosts metabolism and may reduce inflammation.
- Enhances flavor without excess calories: Unlike creamy dressings, buffalo sauce adds bold taste without too many added fats.
Tahini (or Mayonnaise)
- A great source of healthy fats: Supports heart health and brain function.
- Adds creaminess without dairy: Ideal for those who are lactose intolerant.
Fresh Vegetables (Celery, Onion, Lettuce, Avocado)
- Provide crunch and freshness to balance the spiciness.
- Rich in vitamins A and C to support immune function.
- Avocado adds heart-healthy monounsaturated fats that help absorb fat-soluble vitamins.
How to Serve Buffalo Chickpea Wraps
Buffalo Chickpea Wraps are incredibly versatile and can be served in different ways depending on your preference. Here are some ideas:
Classic Wrap Style
- Serve as is, wrapped in a soft tortilla, for an easy grab-and-go meal.
- Warm the wrap slightly before rolling for a softer texture.
As a Lettuce Wrap (Low-Carb Option)
- Use large romaine or butter lettuce leaves instead of a tortilla for a fresh, low-carb alternative.
As a Buffalo Chickpea Salad
- Skip the wrap entirely and serve the buffalo chickpea mixture over a bed of greens, such as kale, spinach, or mixed greens.
Open-Faced on Toast
- Spread the buffalo chickpea mixture onto toasted sourdough or whole-grain bread for a fun twist.
Stuffed in a Pita Pocket
- Instead of a wrap, use whole wheat pita pockets for a different texture and presentation.
Meal Prep & Storage Tips
Buffalo Chickpea Wraps are great for meal prepping because they can be prepared in advance and stored easily.
Make Ahead:
- Prepare the buffalo chickpea mixture up to 4 days in advance and store it in an airtight container in the refrigerator.
- Assemble wraps just before eating to prevent the tortillas from becoming soggy.
Storage:
- Unassembled: Keep the chickpea mixture, lettuce, and wraps separate. Store the lettuce in a container with a paper towel to absorb excess moisture.
- Assembled Wraps: If you need to store them, wrap tightly in foil or plastic wrap and refrigerate for up to 24 hours.
Freezing:
- The chickpea mixture can be frozen for up to 3 months. Simply thaw overnight in the refrigerator and stir before using.
Best Side Dishes to Pair with Buffalo Chickpea Wraps
Looking to make it a full meal? Here are some delicious side dishes that pair well with these wraps:
- Sweet Potato Fries – A slightly sweet contrast to the spicy wrap.
- Cucumber and Tomato Salad – A refreshing, cooling side.
- Carrot and Celery Sticks with Ranch Dip – A classic buffalo pairing.
- Quinoa Salad – Adds extra protein and fiber to your meal.
- Roasted Brussels Sprouts – A hearty, crispy side.
Conclusion
Buffalo Chickpea Wraps are the perfect combination of bold flavor, plant-based nutrition, and ease of preparation. Whether you’re looking for a quick weekday lunch, a high-protein vegetarian meal, or a meal prep-friendly recipe, these wraps check all the boxes. By using simple, wholesome ingredients, this recipe proves that healthy eating doesn’t have to be boring. The creamy, spicy, and crunchy textures make every bite satisfying, and the customization options ensure that it fits a variety of diets and preferences. If you’re ready to enjoy a delicious, satisfying, and nutritious wrap, try these Buffalo Chickpea Wraps today! Your taste buds (and your body) will thank you.
