Name: Buffalo Chickpea Wraps
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Ingredients: 2 15 oz cans chickpeas, drained and rinsed; ½ cup diced celery; ⅓ cup thinly sliced green onion; ⅓ cup diced red onion; 2 tbsp chopped parsley; ⅓ cup buffalo sauce mild recommended; 2 tbsp tahini; Small squeeze of lemon juice; ½ tsp garlic powder; ½ tsp paprika; ½ tsp salt; ¼ tsp black pepper; 4 –6 large wraps; 2 cups shredded romaine lettuce; Ranch dressing to taste; Thinly sliced avocado optional

These Buffalo Chickpea Wraps are bold, flavorful, and loaded with plant-based goodness.

Made with creamy mashed chickpeas, tangy buffalo sauce, crunchy veggies, and a touch of ranch, they’re wrapped up in a soft tortilla for a quick and filling vegetarian meal.

Perfect for weekday lunches, meal prep, or game-day eats—these wraps pack a punch and come together in under 30 minutes.

Why You’ll Love This Recipe

Bold flavor – Buffalo sauce, tahini, lemon, and spice

Quick and easy – Made in 25 minutes or less

Meal prep friendly – Great cold or warm

Healthy and hearty – High-protein and fiber-rich

Customizable – Add avocado, veggies, or extra heat

What You’ll Need (Ingredient Highlights)

Chickpeas – Creamy, protein-packed base

Celery, red onion & scallions – Crunchy, fresh texture

Tahini – Rich, creamy, and dairy-free

Buffalo sauce – Brings tangy heat (try Sweet Baby Ray’s mild)

Lemon juice – Adds brightness

Paprika & garlic – Boost savory flavor

Romaine lettuce – Fresh, crisp filler

Ranch dressing – Optional but delicious

Avocado & wraps – To build the perfect roll-up

Pro Tips Before You Start

Mash most of the chickpeas – Leave some whole for texture

Use mild or spicy buffalo sauce – Depending on your heat level

Warm tortillas – Makes wrapping easier and prevents tearing

Don’t overfill – To make clean, tight rolls

Sear wraps in a pan – Optional step for extra hold and crisp

How to Make Buffalo Chickpea Wraps

Step 1: Make the Filling
Lightly mash 2 cans of chickpeas in a large bowl.

Stir in celery, green onion, red onion, parsley, tahini, buffalo sauce, a squeeze of lemon juice, garlic, paprika, salt, and pepper.

Mix until combined.

Step 2: Toss the Lettuce
In a separate bowl, toss romaine lettuce with your desired amount of ranch dressing.

Step 3: Assemble the Wraps
Warm tortillas.

Layer with sliced avocado (optional), a scoop of dressed lettuce, and a generous spoonful of the buffalo chickpea mixture.

Roll tightly, folding in the sides.

Step 4: Optional Sear & Serve
Place wraps seam-side down in a hot pan to seal.

Slice in half and serve immediately.

What to Serve With Buffalo Chickpea Wraps

Sweet potato fries – Great contrast to the spice

Carrot sticks & ranch – Classic buffalo pairing

Side salad or slaw – Adds crunch and freshness

Fruit or smoothie – Balances the heat

Variations / Substitutions

Use hummus instead of tahini – For a shortcut

Make it spicier – Add cayenne or hot sauce

Swap tortillas for lettuce wraps – For a low-carb version

Add shredded carrots or cucumber – For extra crunch

Make it vegan – Use dairy-free ranch and wraps

Storage & Make-Ahead Tips

Filling lasts 3–4 days – Store in an airtight container

Assemble wraps fresh – To avoid sogginess

Meal prep tip – Pack ingredients separately and build before eating

Freezing not recommended – Texture of chickpeas changes

FAQs

Is buffalo sauce vegan?
Most are, but double-check labels.

Sweet Baby Ray’s Buffalo Sauce is vegan-friendly.

Can I make this gluten-free?
Yes! Use certified GF wraps or serve in lettuce cups.

Is it spicy?
Mild buffalo sauce keeps heat low, but adjust to taste.

Can I prep these ahead?
Yes—just store the chickpea filling and lettuce separately. Wrap fresh.

What’s a good ranch alternative?
Try vegan ranch, avocado crema, or plain Greek yogurt for a tangy twist.

Final Thoughts

These Buffalo Chickpea Wraps are everything: bold, tangy, creamy, and fresh.

Whether you’re feeding a crowd, meal prepping for the week, or craving a meatless lunch that actually satisfies, this recipe delivers every time.