Buffalo Chickpea Wrap
This buffalo chickpea wrap is a must have for lunch! It’s packed with nutrition, vegan friendly, super filling, and is easy to meal prep.
Today I am going to show you how to make buffalo chickpea salad and add it to a wrap for the most delicious lunch. In the past I made a version without buffalo sauce, and it was great. BUT the hot sauce does add extra zing and more flavor.
If you are trying to add in more chickpeas for snacks, I highly recommend roasted or teriyaki. They are crispy, crunchy, and a little addicting, so be prepared!
Ingredients
For buffalo chickpea salad
- chickpeas – rinse and drain them first.
- Hot Sauce – any brand will work. Primal Kitchen has a diary-free buffalo sauce. My personal favorite to use is Franks RedHot original.
- Tahini – adds flavor, healthy fats, and helps with texture. This is my favorite brand of Tahini because of how smooth it is!
- plain yogurt – to keep the salad vegan, use dairy free.
- Celery – adds more veggies and a little crunch.
- onion powder – if you really like raw onions, you could use freshly diced ones. I love using onion powder for convenience and my toddler prefers it as well!
For wrap:
- Wraps – any variety will work.
- Avocado – slice it thin and make sure it’s ripe!
- lettuce – I prefer butter lettuce. It’s on my list of Trader Joe’s Must-Haves!
- red bell pepper – slice these thin as well.
How to make Buffalo Chickpea Wraps
Combine the chickpeas, tahini, hot sauce, onion powder, and yogurt in a large bowl. Mash so the chickpeas break down and all of the ingredients are evenly distributed.
Fold in the diced celery using a rubber spatula.
Spread the chickpea mixture evenly onto 4 wraps. Top with avocado, lettuce, and bell pepper.
Roll each wrap, slice, and serve!
Tips for Making
- I like to use a potato masher to mash the chickpeas, but you can also use your food processor.
- For meal prepping, make the salad and store it until you are ready for the wraps. After a couple of days, the wraps will be soggy.
Substitutions and Variations
Protein: add tofu, chicken, or tuna
Veggies: any vegetables will work in the wraps so feel free to add as many as you would like.
Spicy: add more hot/buffalo sauce or a dash of red pepper flakes to the salad.
Wraps: if low-carb, use a couple of layers of lettuce instead of traditional wraps.
Sandwich: You can also turn this recipe into a traditional sammy by using regular bread, or add it to a pita!
Bread free: eat with a fork just like a salad, serve the salad in zucchini boats, add it on the top of crackers, or dip veggies in like an appetizer.
How to Store
If desired, the chickpea salad can be refrigerated in an airtight container for up to 5 days. When you are ready, add it to wraps with additional toppings.
Are chickpeas and garbanzo beans the same?
Yes, chickpeas and garbanzo beans are the same thing. “Chickpeas” is the more common name used in the United States and some other English-speaking countries, while “garbanzo beans” is the more common name in some other parts of the world, such as Spain and Latin America.
They are a type of legume that is widely used in cooking and is a good source of protein, fiber, and other nutrients.
More Healthy Lunch Recipes You’ll Love:
- Tuna Salad with Grapes
- Healthy Buffalo Chicken Pasta Bake
- Taco Pasta Salad
- Gluten Free Turkey Meatballs
- Buffalo Tofu
- Spicy Chicken Burgers (Healthy)
Buffalo Chickpea Wrap
Ingredients
For buffalo chickpea salad
- 1 can chickpeas drained and rinsed
- Scant ¼ cup Hot Sauce
- 1 tablespoon tahini
- 2 tbsp plain yogurt use dairy free if vegan
- 1 ½ stalk celery diced
- 1/4 tsp onion powder
For wrap:
- 4 wraps
- 1 Avocado sliced thin
- 2 cups lettuce – I prefer butter lettuce
- 1 red bell pepper sliced thin
Instructions
- Place the drained and rinsed chickpeas, hot sauce, tahini, yogurt and onion powder in a bowl or food processor and mash until the chickpeas are broken down and the hot sauce and tahini are evenly distributed. I use a potato masher.
- Fold in the diced celery and stir until well combined.
- Divide mixture among 4 wraps. Add avocado slices, lettuce, and red bell pepper to the wraps. Roll up, slice in half, and serve!
