15-Minute Buffalo Chickpea Wraps Recipe
These 15-Minute Buffalo Chickpea Wraps offer a deliciously spicy and creamy plant-based alternative to traditional buffalo chicken wraps. Combining mashed chickpeas with vegan mayonnaise or Greek yogurt, Buffalo hot sauce, fresh veggies, and bold seasonings, wrapped in a soft tortilla with fresh fillings for a quick and satisfying meal perfect for lunch or a light dinner.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 wraps 1x
- Category: Lunch
- Method: No-Cook
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
Chickpea Salad
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 tablespoons vegan mayonnaise or Greek yogurt
- 2 tablespoons Buffalo hot sauce
- 1 tablespoon fresh lemon juice
- 1 celery stalk, finely diced
- 1 small carrot, grated
- 2 tablespoons red onion, finely diced
- 1 tablespoon chopped fresh parsley
- 1/4 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
Wraps & Fillings
- 4 large flour tortillas or whole wheat wraps
- 1 cup shredded lettuce
- 1/2 cup diced tomatoes
- 1/2 cup shredded cheddar cheese or vegan cheese (optional)
- 1/4 cup ranch or blue cheese dressing (optional, for drizzling)
Instructions
- Mash Chickpeas: In a medium mixing bowl, use a fork or potato masher to mash the chickpeas, leaving some chunks for texture to add a hearty feel to the salad.
- Mix Salad Components: Add vegan mayonnaise or Greek yogurt, Buffalo hot sauce, fresh lemon juice, finely diced celery, grated carrot, chopped red onion, parsley, garlic powder, smoked paprika, salt, and freshly ground black pepper to the mashed chickpeas. Stir thoroughly until all ingredients are well combined and evenly distributed.
- Prepare Tortilla Base: Lay the flour or whole wheat tortillas flat on a clean surface. Evenly spread shredded lettuce, diced tomatoes, and cheese if using across the center of each tortilla to form the base layer of fillings.
- Fill Wraps: Spoon the Buffalo chickpea salad evenly over the layered fillings on each tortilla. Drizzle with ranch or blue cheese dressing if desired to add extra creaminess and flavor.
- Roll Wraps: Tightly roll up each tortilla, folding in the sides as you go to enclose all the filling securely within each wrap.
- Serve or Pack: Slice each wrap in half diagonally for easy serving, or wrap them in foil to prepare for an on-the-go meal or packed lunch.
Notes
- For a vegan option, use vegan mayonnaise and vegan cheese, and select a dairy-free dressing.
- You can adjust the amount of Buffalo hot sauce to suit your preferred spice level.
- These wraps can be served immediately or chilled for a few hours for more melded flavors.
- Leftover chickpea salad can be stored in an airtight container in the refrigerator for up to 3 days.
- To make this gluten-free, substitute the flour tortillas with gluten-free wraps or lettuce leaves.
- Ensure to check labels for allergens especially if using pre-made dressings or sauces.
Keywords: Buffalo Chickpea Wraps, Vegan Buffalo Wraps, Quick Vegetarian Wraps, Healthy Lunch Ideas, Plant-Based Buffalo Salad, Chickpea Recipes
