15-Minute Buffalo Chickpea Wraps Recipe
These 15-Minute Buffalo Chickpea Wraps are a quick and flavorful vegetarian meal featuring mashed chickpeas tossed in a spicy Buffalo sauce mix, combined with fresh vegetables and optional cheese, all wrapped in a soft tortilla. Perfect for a healthy lunch or light dinner with a tangy, zesty kick and a satisfying crunch.
- 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
Buffalo Chickpea Filling
- 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
Wrap Components
- 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 added texture and bite.
- Mix Salad Components: Add vegan mayonnaise or Greek yogurt, Buffalo hot sauce, lemon juice, celery, grated carrot, red onion, parsley, garlic powder, smoked paprika, salt, and freshly ground black pepper to the mashed chickpeas. Stir everything together thoroughly until well combined.
- Prepare Tortilla Base: Lay out the tortillas flat on a clean surface. Evenly distribute shredded lettuce, diced tomatoes, and shredded cheese (if using) onto each tortilla as the base layer for your wraps.
- Fill Wraps: Spoon the prepared Buffalo chickpea salad evenly over the layered fillings on each tortilla. Drizzle with ranch or blue cheese dressing if desired for extra creaminess and flavor.
- Roll Wraps: Tightly roll each tortilla, folding in the sides as you go to securely enclose the filling, preventing it from falling out.
- Serve or Pack: Slice each wrap in half diagonally for easy serving, or wrap them in foil or parchment paper to pack as a convenient on-the-go meal.
Notes
- For a spicier wrap, increase the amount of Buffalo hot sauce to taste.
- Use gluten-free tortillas if you want a gluten-free version.
- Optional cheese and dressing can be omitted to keep the wraps vegan.
- These wraps are best enjoyed fresh but can be refrigerated for up to 24 hours when wrapped tightly.
- Add avocado slices or cucumber for extra freshness and creaminess.
Keywords: Buffalo chickpea wrap, vegetarian wrap, quick lunch, no-cook recipe, vegan buffalo wrap, healthy wraps, chickpea salad wrap
