This mouthwatering Buffalo Chickpea Wrap is spicy, creamy and satisfyingly crunchy. It’s undoubtedly one of the BEST wraps I’ve ever made and is much tastier and more affordable than buying lunch. The spicy chickpeas make it quite dense and are a good source of protein. These are balanced out with fresh ingredients like crisp romaine lettuce, red onion, avocado and a creamy, zesty hummus-lemon dressing. My recipe is vegan friendly but has been very popular with the non-vegans in my life too. It is so tasty you wouldn’t even realize it’s vegan.
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Ingredients
Here’s a list of all the ingredients you’ll need to make buffalo chickpea wraps:
- Chickpeas (canned)
- Olive oil
- Garlic powder
- Salt
- Buffalo sauce
- Hummus
- Lemon juice
- Water
- Tortillas
- Romaine lettuce
- Red onion (sliced)
- Tortillas or wraps of choice – you will see in the photos and video that I used extra large tortillas and a small taco size tortilla to make it into a hexagonal shape, a bit like Taco Bell’s Crunch Wrap. You can use any kind of wrap you’d like and in practice, the hexagonal fold was a little fiddly, so I suggest folding it into a classic burrito (cylindrical) shape.
You can find a list of all the ingredients and exact measurements in the recipe card at the bottom of this post.
How to Make Buffalo Chickpea Wraps
Step one: In a large saucepan, heat the olive oil over medium heat until hot and shimmering. You can test if it is hot enough by adding one chickpea – if it sizzles, then it’s ready. Add chickpeas and cook until lightly browned, about 2-3 minutes.
Step two: Stir in garlic powder, salt, and buffalo sauce. Cook for another 2 minutes until the sauce thickens. Set aside.
Step three: In a small bowl, make the dressing by mixing hummus and lemon juice until smooth.
Step four: Place romaine lettuce, chickpeas, tomatoes, and red onion on a tortilla. Drizzle with the dressing.
Step five: Fold up your tortilla. I made mine into a hexagonal shape (Taco Bell crunch-wrap style) by adding a small taco tortilla in the center. I actually recommend rolling it up into a regular burrito shape though as it is much easier to handle.
Step six: Toast the burrito (no oil) in a skillet over high heat until golden and crispy. Mine is overdone, don’t let it get as dark as the photo.
Step seven: Slice in half and serve immediately.
Substitutions
- If you like tofu, it is another great protein option in this recipe as an alternative to chickpeas. There are a couple of ways you can use tofu. I have a Buffalo Tofu Fries recipe which work perfectly as large, tender-style pieces for filling. It’s made in the air fryer and is crispy rather than saucy. The alternative method is to follow this recipe, but replace the chickpeas with small bite size pieces of tofu (better if you don’t have an air fryer). Use extra firm tofu and press it for 10 minutes to remove excess water. Then dice it into small 1/2″ bite size cubes. Sauté it like the chickpeas and following all remaining steps in the recipe below.
- Make this recipe gluten-free by swapping regular wheat tortillas for a gluten-free alternative. This would be very tasty with my Buckwheat Wraps. Double check the ingredients list of your buffalo sauce and hummus to make sure they are also gluten-free.
- If you don’t have romaine lettuce, baby spinach, iceberg, or butter lettuce make great alternatives.
- You can swap the hummus-lemon sauce out for vegan ranch dressing if preferred.
- Lastly, you can add or substitute other veggies like carrots, bell peppers, or cucumbers for extra crunch and flavor.
Storage
The best way to eat these wraps is immediately out of the fry pan for that perfect crisp, toasted flavor. If you wait too long, they will go soggy and whilst they’ll still taste great, that crispy magic won’t be there. That said, leftovers can be stored and this recipe can also be prepped in advance. Here are my best tips to keep them as fresh as possible.
Meal prep:
- Assemble the wraps but don’t add the dressing until you’re ready to eat.
- Wrap each one tightly in plastic wrap or aluminum foil to prevent them from drying out.
- Store in airtight containers to keep ingredients fresher for longer.
Leftovers:
- Place leftover chickpea mixture in a sealed container.
- Keep the dressing in a separate small container. Keep the lettuce, onion and avocado in a separate container.
- Everything except the avocado can be kept for up to 3 days. The avocado will brown, I recommend eating it within 24 hours.
Expert Tip
This buffalo chickpea wrap can be eaten fresh, but for the best texture I highly recommend toasting them. Make sure the pan is very hot before toasting and be sure not to walk away like I did! It will turn golden and crispy very quickly after 1-2 minutes. This little trick not only makes the wrap delicious but it also seals it closed, making it much easier to eat.
Frequently Asked Questions
A buffalo chickpea wrap contains about 300-400 calories, depending on the ingredients. Using less sauce or lighter dressings can reduce the calorie count.
Use a generous amount of buffalo sauce for extra flavor. Toast your tortillas for a crispy texture and add avocado slices for creaminess.
Serving Suggestions
- Buffalo Chickpea Salad: Skip the tortilla and serve the buffalo chickpeas over a bed of romaine, cucumber, and cherry tomatoes. Drizzle with the hummus dressing for a hearty, refreshing salad.
- Buffalo Chickpea Dip: Blend the cooked buffalo chickpeas with the hummus-lemon sauce to make a delicious dip. Serve warm with tortilla chips, pita, or veggie sticks.
- Buffalo Chickpea Enchiladas: Roll the buffalo chickpeas in tortillas (but leave out all salad ingredients), then top with an enchilada sauce (this one from Shane & Simple is great) and a generous topping of melty vegan cheese, then bake until bubbly and golden.
- Lettuce Wraps: For a lighter option, you can swap out the tortilla and serve it in whole lettuce leaves.
More Vegan Lunch Recipes and Wraps
Video – Watch Me Make This Recipe
I hope you LOVE this spicy chickpea wrap as much as I do. Let me know what you think in the comments below and leave a star rating. You can also tag me in photos on Instagram (I’m @glowdiaries___) and I will reshare your posts to my stories 🙂
Buffalo Chickpea Wrap
Ingredients
- 1 tablespoon olive oil
- 15 oz chickpeas (400 g), 1 can
- 1/2 teaspoon garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt
- ¼ cup buffalo sauce (75 g)
- ⅓ cup hummus (45 g)
- 2 tbsp lemon juice
- 2 large tortillas
- 1 cup romaine lettuce chopped
- 1/4 red onion diced
Instructions
- Heat the olive oil in a large saucepan over medium heat. When the oil is hot, add the chickpeas and sauté for 2-3 minutes until they start to turn golden.
- Stir in the garlic and onion powder, salt, and buffalo sauce. Cook for another 2 minutes until the sauce thickens and the chickpeas are nicely browned. Remove from heat and set aside.
- In a small bowl, whisk together the hummus and lemon juice until smooth and creamy.
- To build the wrap, layer a tortilla with the chopped romaine lettuce, the buffalo chickpeas, and diced red onion. Drizzle with the hummus dressing.
- Fold in the sides of the tortilla and roll it up tightly like a burrito.
- Place the wrap in a hot, dry skillet and pan-fry for 1-2 minutes on each side until golden and toasted. Slice in half and serve immediately.
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