When it comes to bold, spicy, and satisfying meals, buffalo sauce is always a winner. But what if you could enjoy that crave-worthy buffalo flavor without the heavy fried wings? That’s exactly what you get with these Spicy Buffalo Chickpea Wraps—a fresh, plant-based meal that’s loaded with protein, packed with crunch, and dripping with tangy buffalo sauce.

These wraps are the perfect solution for anyone who loves the zesty kick of buffalo chicken but wants a healthier, meatless alternative. They’re quick to make, ridiculously flavorful, and perfect for lunch, dinner, or meal prep. The chickpeas provide a hearty bite, the buffalo sauce adds fiery zest, and cool ranch or dairy-free dressing balances everything out. Wrapped in a soft tortilla with crisp lettuce and fresh veggies, each bite is packed with texture and flavor.

Whether you’re a full-time vegetarian, a Meatless Monday kind of person, or just someone who loves a good spicy wrap, this recipe is one you’ll come back to again and again.

What Are Spicy Buffalo Chickpea Wraps?

Spicy Buffalo Chickpea Wraps are a plant-powered version of your favorite buffalo-style dish. Instead of chicken, protein-rich chickpeas are tossed in spicy buffalo sauce, creating a savory filling that’s satisfying but lighter. The wraps are stuffed with lettuce, tomatoes, and herbs, then drizzled with ranch dressing or dairy-free yogurt sauce to cool down the heat.

The balance of flavors is what makes this meal shine: spicy, creamy, tangy, and fresh, all in one bite. Plus, they’re ready in under 20 minutes and require no complicated cooking steps.

Why You’ll Love This Recipe

Meatless but hearty – Chickpeas bring protein and fiber, keeping you full and satisfied.
Bold flavor – Buffalo sauce gives these wraps a spicy kick that’s anything but bland.

Quick and easy – Perfect for busy weeknights or fast lunches.
Customizable – Make it mild or spicy, vegan or vegetarian, and load it up with your favorite veggies.
Meal-prep friendly – Prepare the buffalo chickpeas ahead of time for easy grab-and-go meals all week.

What Do Buffalo Chickpea Wraps Taste Like?

These wraps deliver the same addictive flavors you’d expect from classic buffalo wings but in a fresh, plant-based form. The chickpeas soak up the tangy, spicy buffalo sauce perfectly, giving you a bold punch of flavor in every bite. The cool, creamy dressing (ranch or dairy-free yogurt sauce) balances the heat, while crisp lettuce and fresh tomatoes add texture and brightness.

It’s like eating a buffalo wing, a fresh salad, and a satisfying wrap all in one. No frying, no guilt—just crave-worthy flavor in a handheld meal.

Benefits of Making Spicy Buffalo Chickpea Wraps

Plant-based protein – Chickpeas are packed with protein and fiber.

Healthier than wings – No deep frying or greasy sauces needed.
Great for on-the-go – Wraps are portable and easy to pack for lunch.
Budget-friendly – Canned chickpeas are inexpensive and shelf-stable.

Easy to adjust spice level – Make it kid-friendly or turn up the heat for spice lovers.

Ingredients You’ll Need

For the Buffalo Chickpeas:

1 can (15 oz) chickpeas, drained and rinsed
¼ cup buffalo sauce (use your favorite brand)

1 tbsp olive oil or melted butter (for richness)
½ tsp garlic powder
½ tsp smoked paprika

¼ tsp black pepper

For the Wraps:

4 large tortillas or wraps (flour, whole wheat, or gluten-free)
1 cup chopped romaine or iceberg lettuce

½ cup diced tomatoes
¼ cup chopped cilantro or parsley (optional, for freshness)
¼ cup ranch dressing or dairy-free yogurt sauce

Optional toppings: diced celery, shredded carrots, avocado slices

Tools You’ll Need

Medium mixing bowl
Spoon or spatula

Skillet (optional for warming tortillas)
Knife and cutting board

Ingredient Swaps & Additions

Make it vegan – Use dairy-free buffalo sauce and vegan ranch dressing.

Lower the heat – Use mild buffalo sauce or add a bit of honey to soften the spice.
Add crunch – Toss in shredded carrots or diced celery for a classic buffalo pairing.
More protein? – Add grilled tofu or tempeh strips alongside the chickpeas for extra protein.

Wrap variations – Use pita pockets, lettuce wraps, or collard green leaves for a low-carb option.

How to Make Spicy Buffalo Chickpea Wraps

Step 1: Prepare the Buffalo Chickpeas

In a medium bowl, combine the chickpeas, buffalo sauce, olive oil or butter, garlic powder, smoked paprika, and black pepper. Stir until the chickpeas are evenly coated in the sauce.

If you like a warm filling, you can heat the chickpeas in a skillet over medium heat for 3-4 minutes, stirring occasionally, until heated through. Otherwise, they’re delicious served cold or at room temperature.

Step 2: Assemble the Wraps

Lay each tortilla flat on a clean surface. Start by adding a layer of lettuce in the center of the wrap. Top with buffalo chickpeas, then sprinkle on diced tomatoes and chopped cilantro or parsley.

Drizzle with ranch dressing or your preferred sauce. If you’re using any extras like celery, carrots, or avocado, add them now.

Step 3: Wrap It Up

Fold the sides of the tortilla inward, then roll tightly from the bottom up to create a wrap. Slice in half if desired.

Step 4: Serve

Serve the wraps immediately, or wrap them in foil or parchment paper for later. They store well in the fridge for a day, making them great for meal prep.

What to Serve with Spicy Buffalo Chickpea Wraps

These wraps are hearty enough to be a meal on their own, but you can easily round out your plate with:

A side of sweet potato fries

Crisp cucumber slices or carrot sticks
A simple green salad
Pickles or pickled onions for extra zing

A cool glass of lemonade or iced tea

Tips for the Perfect Wraps

Warm the tortillas slightly – This makes them easier to roll without tearing.
Use fresh, crisp lettuce – It adds a nice crunch and balances the spicy chickpeas.

Drain the chickpeas well – Removing excess liquid helps the buffalo sauce stick better.
Customize to taste – If you love extra spice, add a few dashes of hot sauce before wrapping.
Make it ahead – Prep the buffalo chickpeas in advance and store them in the fridge for up to 4 days.

Storage Instructions

Fridge: Store leftover buffalo chickpeas separately in an airtight container for up to 4 days.
Wrap storage: If pre-assembled, wraps can be kept in the fridge for up to 1 day (best if you don’t add too much sauce when storing).
Freezing: Not recommended for this recipe, as fresh vegetables and tortillas don’t freeze well once assembled.

General Information

Prep Time: 10 minutes
Cook Time: 5 minutes (optional)
Total Time: 15 minutes

Serves: 4 wraps

Frequently Asked Questions

Can I use homemade buffalo sauce?

Yes! If you prefer to make your own, mix hot sauce (like Frank’s Red Hot) with melted butter or olive oil, plus a dash of vinegar for tang. Adjust the spice level to taste.

Are these wraps gluten-free?

They can be! Just use gluten-free tortillas or wraps. Most buffalo sauces are naturally gluten-free, but check your labels to be sure.

Can I use other beans?

Chickpeas work best for texture, but you can try white beans or black beans in a pinch. Keep in mind the texture will be softer.

Are these wraps good for meal prep?

Yes! Store the buffalo chickpeas separately and assemble the wraps just before eating to keep everything fresh.

Conclusion

These Spicy Buffalo Chickpea Wraps are proof that plant-based meals can be just as bold and satisfying as their meaty counterparts. Whether you’re eating them for lunch, dinner, or a quick bite on the go, they deliver the perfect balance of heat, crunch, creaminess, and freshness in every bite.

With simple ingredients, easy prep, and loads of customizable options, this recipe is bound to become a staple in your weekly rotation.

July 16, 2025 by Melissa

Spicy Buffalo Chickpea Wraps: A Bold, Plant-Based Twist on Classic Buffalo Flavor