Ever stare into the fridge at lunchtime, completely uninspired, craving something with big flavor that won’t take all afternoon to make? I’ve been there more times than I can count, usually with a hungry kid tugging on my apron. That’s exactly why this recipe for Spicy Buffalo Chickpea Wraps is a total lifesaver. It captures that classic, craveable buffalo wing flavor but in a fresh, plant-based package that’s ready before your next meeting. So good.
Top Reasons To Make It
First, it’s incredibly fast. You can whip this up in about ten minutes, making it a perfect solution for hectic weekdays. Second, it’s packed with protein and fiber from the chickpeas, so it’s a meal that will actually keep you satisfied all afternoon. And finally, it’s just delicious. It’s that perfect blend of spicy, tangy, and cool that makes you feel like you’re treating yourself, even on a random Tuesday.
Ingredients
Here’s what you’ll need to bring these vibrant wraps together. Don’t worry about memorizing the amounts; the full measurements are all listed neatly in the recipe card below.
- Canned chickpeas: Our hearty, protein-packed main star.
- Buffalo sauce: For that signature spicy, tangy kick.
- Plain Greek yogurt or vegan mayo: Creates a creamy, cooling binder.
- Celery: Adds a necessary fresh, crunchy crunch.
- Green onion: Brings a mild, sharp bite to the mix.
- Large flour tortillas or wraps: The vehicle for all this goodness.
- Romaine lettuce or spinach: For a fresh, crisp layer.
- Ranch or blue cheese dressing (optional): The classic cooling drizzle.
Instructions
- Drain and rinse the chickpeas thoroughly. Then, add them to a medium bowl and use a fork or potato masher to mash them up. You’re not looking for a puree—just a rough mash with some whole pieces left for texture.
- To the mashed chickpeas, add the buffalo sauce, yogurt (or mayo), diced celery, and most of the sliced green onions (save a pinch for garnish). Give everything a good stir until it’s well combined and creamy.
- Warm your tortillas for about 15-20 seconds in the microwave. This makes them more pliable and less likely to tear when you roll them.
- Lay a tortilla flat. Place a handful of lettuce down the center, then scoop a generous amount of the buffalo chickpea mixture on top. Drizzle with a little extra ranch or buffalo sauce if you like.
- Fold the sides of the tortilla inward, then roll it up tightly from the bottom, tucking the filling in as you go. Slice it in half diagonally and enjoy immediately!
Variations & Substitutions
This recipe is a fantastic canvas for whatever you have on hand. For a gluten-free version, simply use your favorite gluten-free wraps or even large lettuce leaves for a low-carb option. Not a fan of too much heat? Use a milder hot sauce or cut the buffalo sauce with a little extra yogurt. And if you want to add more veggies, shredded carrots or diced bell pepper would be wonderful mixed right in. Honestly, you can’t go wrong.
Quick 10 Minute Meal Tips
The key to speed is having a well-stocked pantry. Keep a few cans of chickpeas in your cupboard and a bottle of buffalo sauce in the fridge. To make this even faster on a busy morning, you can mix the chickpea filling the night before. Just store it separately from the tortillas and lettuce, and assemble your wrap right before you head out the door.
Serving Ideas & Pairings
These wraps are a full meal on their own, but they love company! I love serving them with a side of baby carrots, sliced cucumber, or a simple handful of potato chips for that ultimate deli-style lunch. For a wider spread, a simple side salad or a cup of tomato soup makes for the most comforting, cozy combination.
Storage & Reheating
The assembled wraps are best enjoyed fresh. However, you can store the leftover chickpea filling in an airtight container in the fridge for up to 4 days. I don’t recommend freezing the filling, as the creamy texture can separate when thawed. If you’re packing this for work, keep the filling separate from the tortilla and lettuce, and assemble at your desk to avoid a soggy situation.
Frequently Asked Questions
- Can I make these wraps ahead of time for meal prep? Absolutely! The filling is perfect for make-ahead meals. Prepare a batch and store it in the fridge for quick and easy vegetarian lunches all week.
- Are these wraps actually spicy? They have a definite kick, but it’s balanced by the creamy dressing. If you’re sensitive to heat, start with less buffalo sauce and add more to taste. You can always add more spice, but you can’t take it out!
- What other vegetarian recipes with chickpeas would you recommend?
Chickpeas are so versatile! They’re great in salads, curries, or even roasted as a crunchy snack. They’re the base for so many healthy vegetable recipes that don’t sacrifice an ounce of flavor.
Spicy Buffalo Chickpea Wraps: A 10-Minute Lunch Hero
- Total Time: 10 minutes
- Yield: 4 wraps 1x
- Diet: Vegetarian
Description
These Spicy Buffalo Chickpea Wraps are packed with protein, big flavor, and just the right amount of crunch. Perfect for lunch, a light dinner, or meal prep — they come together fast and don’t require any cooking.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1/4 cup buffalo sauce
2–3 tbsp plain Greek yogurt or vegan mayo
1/2 cup celery, finely diced
2 green onions, sliced (plus extra for garnish)
4 large flour tortillas or wraps
1 cup romaine lettuce or spinach
Optional: ranch or blue cheese dressing, for drizzling
Instructions
1. Drain and rinse the chickpeas, then mash them in a medium bowl with a fork or potato masher. Leave some chickpeas partially whole for texture.
2. Stir in the buffalo sauce, Greek yogurt or mayo, diced celery, and most of the sliced green onions. Mix until everything is well combined.
3. Warm tortillas for 15–20 seconds in the microwave to make them easier to roll.
4. Lay out a tortilla. Add a layer of lettuce or spinach, then scoop on the buffalo chickpea mixture. Drizzle with ranch or blue cheese dressing if using.
5. Fold in the sides of the tortilla, then roll tightly from the bottom. Slice in half diagonally. Repeat with remaining tortillas and serve immediately.
Notes
For extra heat, add a few dashes of hot sauce or use a spicy buffalo sauce.
You can make the chickpea mixture 1–2 days ahead and store it in the fridge.
Make it gluten-free with GF wraps or lettuce cups.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 310
- Sugar: 3g
- Sodium: 720mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 11g
- Cholesterol: 5mg
