Buffalo Chickpea Wraps
These Buffalo Chickpea Salad Wraps are a healthy, protein-packed spin on your favorite buffalo wings. Mashed chickpeas are tossed with buffalo sauce, creamy yogurt dressing, crunchy veggies, and fresh greens, then wrapped in a soft tortilla for the ultimate handheld meal.
Equipment
- Medium mixing bowl
- Fork or potato masher
- Cutting board + knife
- Measuring cups & spoons
- Spoon or spatula
- Tortilla wraps
Ingredients
For the Buffalo Chickpea Salad:
- 1 15 oz can chickpeas, drained and rinsed
- ¼ cup buffalo sauce more to taste
- 2 tablespoons plain Greek yogurt or vegan yogurt
- 2 tablespoons vegan mayo or regular
- 1 tablespoon finely chopped red onion
- 1 stalk celery finely diced
- 1 tablespoon chopped fresh parsley or chives
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika optional
- Salt and black pepper to taste
For Assembly:
- 4 large tortilla wraps spinach, whole wheat, or gluten-free
- 1 cup shredded romaine lettuce or mixed greens
- ½ cup sliced cucumber or shredded carrots (optional additional veggies)
- Additional buffalo sauce & ranch or blue cheese dressing optional
Instructions
- In a medium mixing bowl, add the rinsed chickpeas. Use a fork or potato masher to mash about 75% of them, leaving some chunks for texture.
- Add the buffalo sauce, yogurt, mayo, red onion, celery, parsley, garlic powder, and smoked paprika. Mix well until combined. Taste and season with salt and black pepper as needed. For extra heat, add more buffalo sauce!
- If you have time, cover and refrigerate the salad for about 10 minutes to let the flavors meld together.
- Lay out your tortilla wraps. Add a handful of greens, some shredded carrots, and a generous scoop of the buffalo chickpea salad in the center of each wrap.
- Drizzle with extra buffalo sauce or ranch/blue cheese dressing if desired. Fold in the sides and roll up tightly like a burrito. Slice in half and enjoy immediately!
Video
@herbyeater I don’t know about you, but I needed a moment of calm and peace today. A reminder to take a deep inhale, hold for a moment, and release to relax and hit reset. So, to honor this- no fancy audios. No fancy voiceovers. Just a moment of calm and a little asmr. 😌🤍 These buffalo chickpea wraps were the perfect amount of spicy and very filling. I even managed to eat a few of those Trader Joe’s pickle chips (sooo good) with it. #vegeterian #herbyeats #vegetarianrecipes #lunchideas #chickpea
♬ original sound - The Herby Eater | Miranda
Notes
Make it Vegan: Use dairy-free yogurt and mayo, and as an option, serve with vegan ranch or blue cheese.
Adjust the amount of buffalo sauce to suit your taste.
Meal Prep: The chickpea salad keeps well in an airtight container in the fridge for up to 3 days. Store wraps separately and assemble when ready to eat.
These wraps pair perfectly with celery sticks and extra dressing for dipping!