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    Home » Lunch

    Buffalo Chickpea Wraps

    Nov 24, 2022 · 7 Comments

    123 shares
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    Jump to Recipe Print Recipe

    These Flavorful buffalo chickpea wraps combine savory, spicy chickpeas in buffalo sauce, topped with crunchy salad veggies, all wrapped in a soft tortilla for a quick, cheap, & easy flavor and protein-packed vegan meal ready in under 30 minutes!

    completed Buffalo Chickpea Wraps on a white surface

    Why You’ll Love Buffalo Chickpea Wraps

    Wraps are one of my favorite quick and easy meals for low-effort/lazy weeknights, and this easy buffalo chickpea recipe is no different. In fact, this buffalo chickpea wrap recipe is:

    • Quick and easy to prepare - ready in under 30 minutes & four low-fuss steps.
    • Low-budget - Using simple, inexpensive, everyday ingredients.
    • Packed with flavor & texture - Even with just 6 ingredients, this easy chickpea buffalo wrap recipe contains a wonderful mixture of savory, spicy, 'buttery', fresh, crunchy, and tender elements.
    • Adjustable - Love spice or prefer things mild? No problem. This vegan chickpea wrap is easy to adapt its spice levels, the veggies used, etc.
    • Healthy & Nourishing - Chickpeas contain plenty of fiber and plant-based protein, which will keep you full for longer. Combine them with several other salad veggies, and these chickpea salad wraps are packed with protein, carbs, fiber, and several micronutrients.
    • Meal prep friendly - You can prepare the buffalo chickpeas up to 5 days in advance and store them in the fridge, ready to prepare these spicy chickpea wraps in no time at all throughout the week.

    The Ingredients and Substitutes

    With just 6 simple ingredients - most of which you may already have in your kitchen - you can prepare these vegan chickpea wraps with minimal time and effort.

    ingredients for Buffalo Chickpea Wrap measured out against a white surface
    • Chickpeas: (aka garbanzo beans) use regular or low-sodium canned chickpeas, drained and rinsed. Other white beans would also work.
    • Buffalo sauce: While it may surprise you, many commercial buffalo sauces are vegan. My favorite is Frank's Red Hot, but use any brand.

    How To Make Buffalo Sauce?

    Prefer to make your own buffalo sauce? No problem, all you need is vegan butter, hot sauce, and a pinch of garlic powder.

    Start with a 2:1 ratio of hot sauce to vegan butter with a generous pinch of garlic powder, then tweak it to your liking. More plant-based butter = a milder flavor. Optionally, add some cayenne pepper for even more heat and smoked paprika for some smokiness.

    • Tortilla: I like to use whole wheat tortillas, but you can use any (regular, gluten-free, spinach wraps, etc.). Alternatively, you could serve them in pita bread or even over other types of flatbread.
    • Other toppings: I love to fill these wraps with
      • Romaine lettuce (or other lettuce leaves, spinach, or cabbage)
      • Celery (which always pairs well with buffalo sauce)
      • Tomato (use a medium tomato or smaller cherry tomatoes).

    What Else Could I Add To Spicy Chickpea Salad Wraps?

    • Cayenne pepper: To add more heat to the buffalo sauce.
    • Vegan butter: To make the buffalo sauce milder in flavor.
    • Maple syrup: Add a drizzle of maple to the sauce for subtle sweetness.
    • Vegan cheese: Either crumble a little vegan blue cheese/feta cheese into the wraps or add some shredded ‘cheddar’ style cheese to balance the heat in the spicy chickpeas wrap.
    • Vegan ranch sauce: To drizzle into the chickpea wraps for creaminess.
    • Avocado: Sliced avocado or guacamole provides a rich and creamy consistency that cuts through and compliments the heat of the chickpea buffalo wrap well while adding heart-healthy fats.
    • Other veggies: Add extra nutrients to these garbanzo bean wraps with
      • Carrot (shredded for extra crunch and subtle sweetness)
      • Bell peppers (finely sliced for crunch)
      • Red onion (thinly sliced, for some added fresh ‘bite’)
    • Scallions/chives: For extra herby flavor to the filling.  
    • Low-carb wraps: Ditch the tortillas entirely and serve the buffalo chickpea mixture as low-carb buffalo chickpea lettuce wraps.

    How To Make Buffalo Chickpea Wraps

    Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.

    • 1) First, heat the buffalo sauce in a medium saucepan over medium-high heat. Meanwhile, drain and rinse the chickpeas.
    process of adding buffalo sauce to bowl
    • 2) Once warm, add the chickpeas, and stir well. Then reduce the heat to a simmer and allow the beans to cook in the sauce for 10 minutes while it reduces and thickens.
    process of adding chickpeas to bowl
    post mixing of chickpeas and buffalo sauce together in bowl
    • 3) While the chickpeas cook, rinse and dice the tomato and celery.
    • 4) Finally, remove the beans from the heat and set them aside to cool slightly while you assemble the rest of the wraps. To assemble a buffalo chickpea wrap, add some lettuce, the buffalo chickpeas, and the diced vegetables into the center of the tortillas, leaving about an inch of space at the bottom. Fold up the bottom first, then wrap in both sides, and enjoy!
    process of adding ingredients to wrap against a light surface

    Recipe Notes and Tips

    • Adjust the heat level: If the buffalo sauce you use doesn’t fit your preferred spice level, you can make it hotter with added cayenne pepper or milder by adding more melted vegan butter.
    • Adjust the texture: Leave the chickpeas whole or smash some, depending on your preferred consistency.
    • Saucy vs. dry: For buffalo chickpeas that are only very lightly coated in sauce, use as little as ¼ of buffalo sauce, increasing to taste. The less sauce you add, the less time they’ll take to cook.

    FAQs

    Can I substitute the chickpeas?

    You could use cauliflower for another veggie-based filling. Alternatively, use extra-firm tofu or tempeh, pan-fried or baked until crispy, then tossed with the sauce.

    Can you use roasted buffalo chickpeas?

    If you’d prefer to make buffalo roasted chickpeas, the results will be less saucy and even crisp in some places. I recommend combining the chickpeas with about ⅓ cup of buffalo sauce only, then spreading them across a baking tray to bake at 400F/200C for between 30-45 minutes, until browned.

    If there isn’t enough sauce, toss the spicy roasted chickpeas with an extra 1-2 tablespoon after baking.

    Are chickpeas high in protein?

    Chickpeas are one of our favorite vegan protein sources (especially if you aren’t a fan of tofu). Just 100g of chickpeas contains over 7 grams of protein, with a single can of chickpeas containing between 18 and 19 grams.

    Can you make chickpea wraps ahead of time?

    You can prepare all the elements 2-3 days in advance and store them separately in containers in the fridge.

    However, I don’t recommend assembling the wraps until just before serving to avoid the buffalo sauce making the wraps soggy.

    Can I substitute the buffalo sauce?

    You can use BBQ sauce if you’d prefer mild chickpea wraps.

    Serving Recommendations

    While these buffalo chickpea wraps make for a good enough meal alone, you could serve them alongside:

    • More buffalo sauce OR vegan blue cheese dressing - for dipping
    • A creamy homemade ‘slaw'
    • French fries or wedges
    • Apple slices
    • Vegan potato salad

    How To Use Leftover Buffalo chickpeas?

    There are several ways you can enjoy any leftover spicy chickpeas. From adding them to burritos, tacos, and sandwiches, to serving them over (or mixed into) vegan mac and cheese or with a side of grains.

    You could also enjoy them within a salad bowl or slightly mashed and used to top crackers and chips... if you don’t simply eat them all with a spoon straight from the container, that is (guilty)!

    Storage Instructions

    If you have any leftover buffalo chickpea mixture, you can store it in an airtight container in the fridge for 4-5 days. You can enjoy them chilled, at room temperature, or reheated.

    Once assembled, however, the buffalo chickpea wraps should be eaten immediately to avoid them becoming soggy.

    Similar Recipes

    • Vegan smashed chickpea salad sandwiches
    • Easy vegan hummus wraps
    • Butternut squash bean burritos
    • Easy butternut squash enchiladas
    • Vegetable fajita tacos
    • Avocado and refried bean tostadas
    • Easy vegan buffalo chicken dip

    If you try this buffalo chickpea wrap recipe, I’d love to know what you think in the comments below. I’d also really appreciate a recipe card rating!

    Photos by Alfonso Revilla

    completed Buffalo Chickpea Wraps on a white surface

    Buffalo Chickpea Wraps

    These Flavorful buffalo chickpea wraps combine savory, spicy chickpeas in buffalo sauce, topped with crunchy salad veggies, all wrapped in a soft tortilla for a quick, cheap, & easy flavor and protein-packed vegan meal!
    5 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course lunch
    Cuisine American
    Servings 2 wraps
    Calories 156 kcal

    Equipment

    • measuring cups

    Ingredients
      

    • 1 (15-ounce) can of garbanzo beans rinsed and drained
    • 1 ½ cups of buffalo sauce
    • 2 whole wheat tortillas
    • 1 medium tomato diced
    • 2 stalks of celery diced
    • 2 romaine lettuce leaves

    Instructions
     

    • In a medium pot, heat buffalo sauce.
    • When the buffalo sauce is warm, add the beans.
    • Let the beans simmer in BBQ sauce for 10 minutes.
    • Serve beans on a tortilla and top with tomato, romaine, and celery.

    Notes

    • Adjust the heat level: If the buffalo sauce you use doesn’t fit your preferred spice level, you can make it hotter with added cayenne pepper or milder by adding more melted vegan butter.
    • Adjust the texture: Leave the chickpeas whole or smash some, depending on your preferred consistency.
    • Saucy vs. dry: For buffalo chickpeas that are only very lightly coated in sauce, use as little as ¼ of buffalo sauce, increasing to taste. The less sauce you add, the less time they’ll take to cook.

    Nutrition

    Calories: 156kcalCarbohydrates: 27gProtein: 5gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gCholesterol: 0.04mgSodium: 5835mgPotassium: 231mgFiber: 5gSugar: 4gVitamin A: 2953IUVitamin C: 10mgCalcium: 100mgIron: 2mg
    Keyword buffalo sauce, chickpea, garbanzo beans, high protein, hot sauce, on the go, quick recipes, spicy recipes, vegan, vegan lunch, vegetarian, wraps
    Did you make this recipe?Mention @foodsharingvegan on Instagram!

    Disclaimer: Although foodsharingvegan.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Foodsharingvegan.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

    More Lunch

    • Easy Jackfruit Carnitas
    • Vegan Corn Chowder [Stove, IP + Crock Pot]
    • Easy Vegan Hummus Wraps
    • Vegan Smashed Chickpea Salad [Sandwiches, Wraps, Dip]

    Reader Interactions

    Comments

    1. Andrea says

      November 24, 2022 at 2:37 am

      5 stars
      Love how quick these wraps are to whip up!

      Reply
    2. Beatriz says

      November 28, 2022 at 3:10 pm

      5 stars
      This one of my go-to recipes when I have little time and don't much to cook with in the house, so easy and yummy.

      Reply
    3. Rachel says

      November 28, 2022 at 9:07 pm

      5 stars
      So saucy, quick and delicious! Adding these wraps to the weekly rotation 🙂

      Reply
    4. Erin says

      November 29, 2022 at 12:21 am

      5 stars
      Have been looking for the perfect lunch ... this is it!

      Reply
      • Andrea says

        December 19, 2022 at 5:24 am

        It's definitely a great lunch option on the go especially!

        Reply
    5. Gina H. says

      November 29, 2022 at 5:57 pm

      5 stars
      My favorite go-to lunch! There's nothing better than a buffalo chickpea wrap. Mmmm!

      Reply
    6. Janaye says

      December 19, 2022 at 5:47 am

      5 stars
      Buffalo chickpea wants an interesting meal and something new

      Reply

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