Description
Spicy Buffalo Chickpea Wraps are a bold, plant-based meal loaded with chickpeas tossed in tangy buffalo sauce, fresh lettuce, tomatoes, and creamy ranch dressing. These wraps are quick, healthy, and packed with flavor—perfect for lunch, dinner, or meal prep!
Ingredients
For the Buffalo Chickpeas:
– 1 can (15 oz) chickpeas, drained and rinsed
– 1/4 cup buffalo sauce (your favorite brand)
– 1 tbsp olive oil or melted butter
– 1/2 tsp garlic powder
– 1/2 tsp smoked paprika
– 1/4 tsp black pepper
For the Wraps:
– 4 large tortillas or wraps (flour, whole wheat, or gluten-free)
– 1 cup chopped romaine or iceberg lettuce
– 1/2 cup diced tomatoes
– 1/4 cup chopped cilantro or parsley (optional)
– 1/4 cup ranch dressing or dairy-free yogurt sauce
Optional Additions:
– Diced celery
– Shredded carrots
– Avocado slices
Instructions
1. In a medium bowl, mix the chickpeas, buffalo sauce, olive oil or butter, garlic powder, smoked paprika, and black pepper. Stir until the chickpeas are fully coated.
2. (Optional) Heat the chickpeas in a skillet over medium heat for 3-4 minutes, stirring occasionally.
3. Lay out the tortillas. Layer with lettuce, buffalo chickpeas, diced tomatoes, and cilantro or parsley.
4. Drizzle ranch dressing or yogurt sauce over the filling. Add any optional extras like celery, carrots, or avocado.
5. Roll the wraps tightly, folding in the sides first, then rolling from the bottom up. Slice in half if desired.
6. Serve immediately, or wrap in foil for later. Store in the fridge for up to 1 day.
Notes
– For less spice, use mild buffalo sauce or add a bit of honey.
– To make it vegan, choose dairy-free buffalo sauce and plant-based ranch.
– Keep components separate if meal prepping, and assemble wraps just before eating.
– Chickpeas can be made ahead and stored in the fridge for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 5 minutes (optional for warming chickpeas)
- Category: Lunch
- Method: No-Cook or Light Sauté
- Cuisine: American
Keywords: spicy buffalo chickpea wraps, buffalo chickpea wrap, vegetarian buffalo wrap, healthy wraps, easy plant-based lunch, meatless buffalo recipe