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Buffalo Chickpea Wrap Recipe

Buffalo Chickpea Wrap

The Buffalo Chickpea Wrap combines protein-rich chickpeas tossed in spicy buffalo sauce with cool, crisp vegetables and a creamy ranch or blue cheese drizzle, all wrapped in a soft tortilla for a satisfying plant-based meal with that classic buffalo kick.
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Total Time 20 minutes
Course Dinner, Lunch
Cuisine American
Servings 4 wraps

Ingredients
  

  • 2 cans 15 oz each chickpeas, drained and rinsed
  • 1/3 cup buffalo sauce like Frank’s RedHot
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 4 large flour tortillas or wraps
  • 1 cup shredded lettuce
  • 1 medium carrot shredded
  • 2 stalks celery thinly sliced
  • 1/4 red onion thinly sliced
  • 1/2 cup vegan ranch dressing or regular ranch if not vegan
  • Optional: 1/4 cup crumbled blue cheese omit for vegan version
  • Salt and pepper to taste

Instructions
 

  • Prepare the chickpeas: After draining and rinsing the chickpeas, pat them dry with a paper towel. Removing excess moisture helps them get slightly crispy when cooked.
  • Heat your skillet: Place a medium skillet over medium heat and add the olive oil. Allow it to get hot but not smoking.
  • Season and cook the chickpeas: Add chickpeas to the hot skillet along with garlic powder, smoked paprika, salt, and pepper. Cook for 5-7 minutes, stirring occasionally, until they begin to get slightly golden and crispy on the outside.
  • Add the buffalo sauce: Pour the buffalo sauce over the chickpeas and stir to coat evenly. Reduce heat to low and simmer for 2-3 minutes until the sauce thickens slightly and clings to the chickpeas.
  • Warm the tortillas: While the chickpeas finish cooking, briefly warm your tortillas either in the microwave for 10-15 seconds, in a dry skillet, or wrapped in foil in a 300°F oven for a few minutes.
  • Assemble your wraps: Lay each tortilla flat and spread about 2 tablespoons of ranch dressing down the center. Add a generous portion of the buffalo chickpeas, then top with lettuce, carrots, celery, red onion, and blue cheese if using.
  • Roll the wraps: Fold in the sides of each tortilla, then roll from the bottom up, tucking in the ingredients as you go to create a tight wrap. If needed, secure with toothpicks.
  • Serve immediately: Cut each wrap in half diagonally and serve with additional ranch dressing on the side for dipping.

Notes

  • For extra crispy chickpeas, you can roast them in the oven at 400°F for 20-25 minutes before tossing with buffalo sauce.
  • The buffalo mixture can be made ahead and stored in the refrigerator for up to 3 days—simply reheat before assembling wraps.
  • If you prefer a less spicy version, mix the buffalo sauce with equal parts melted butter or coconut oil to temper the heat.
  • These wraps travel well for lunch boxes—just wrap tightly in foil or parchment paper.
  • For a lower-carb option, serve the buffalo chickpea mixture in lettuce cups instead of tortillas.