This bold Buffalo Chickpea Salad Wrap recipe combines spicy chickpeas, tossed in hot sauce, a bit of honey and savory seasonings, deliciously balanced with crunchy celery. Mix in tangy crumbled blue cheese for a punch of flavor or finish with creamy ranch dressing. Layer on sliced avocado, crisp lettuce and sweet carrots, then wrap it all up in a soft flour tortilla for a satisfying and tasty handheld meal.
⭐️⭐️⭐️⭐️⭐️ Recipe Review: “I loved this wrap! Spicy but refreshing” ~ Donna
A No Cook Meal Prep Back Pocket Recipe
Eating more plants is easy when there’s chickpeas in the pantry. They’re endlessly versatile since they’re neutral tasting and easily take on seasonings they’re mixed or cooked with.
Similar to my other plant based smash-ups like my popular Smashed Chickpea Salad Sandwich, Vegan Pimento Chickpea Salad and Vegan ‘Chicken’ Salad, this Buffalo Chickpea Salad also takes on the bold flavors of the seasonings and spices it’s mixed with with delicious results.
This Recipe Is
- spicy
- fresh
- prep ahead
If you like making easy vegetarian recipes with chickpeas, you’ll enjoy this simple recipe for Buffalo Chickpea Wraps. Let’s get to it!
About the Key Ingredients
- Cooked Chickpeas – enjoy with home cooked chickpeas or canned in this recipe. They add bulk, tender texture and mild flavor.
- Hot Sauce – for classic, bold buffalo flavor, I use Frank’s RedHot Original Cayenne Pepper Sauce (not buffalo sauce). I’ve also tested this recipe with Cholula Original, which brings its own spicy kick—but the flavor profile is noticeably different because of the distinct chilies used.
- Crumbled Blue Cheese – for authentic buffalo flavor, crumbled blue cheese is mixed into the chickpea salad adding creamy texture, and bold, complex flavor. Look for a high quality blue cheese for best flavor.
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How to Make Buffalo Chickpea Salad Wraps
step by step
If blue cheese isn’t your favorite, feel free to leave it out and enjoy with ranch dressing instead. Just drizzle a bit over the veggies before wrapping. I like the bold bite of blue cheese, but some people stand firmly in the ranch camp when it comes to anything buffalo. It’s all about what tastes best to you!
It’s got a crunchy texture, with creamy highlights from the chickpeas, avocado and blue cheese and a nice kick of spice. This wrap had me craving more!
Traci’s Tips
- Prep Ahead: you can make the buffalo chickpeas salad up to two days ahead of time, and assemble the wraps up to two hours before serving. I don’t recommend preparing the wraps too far in advance, though—they get a bit soggy if they sit in the fridge for too long.
- Salt to Taste: since blue cheese and hot sauce is already salty, you don’t need much, if any added salt in the chickpea salad. Keep in mind, it will be wrapped up with fresh veggies which help balance the saltiness.
- Double It: for larger portions or more wraps, this recipe doubles easily.
20 Minute Buffalo Chickpea Salad Wraps
Servings:4 servings
Calories:529kcal
This bold buffalo chickpea salad wrap combines spicy chickpeas tossed in hot sauce, a bit of honey, and savory seasonings, deliciously balanced with crunchy celery. Mix in tangy crumbled blue cheese for a punch of flavor, or finish with a smooth, cooling ranch dressing. Layer on sliced avocado, crisp shredded lettuce, and carrots, then wrap it all up in a soft flour tortilla for a satisfying, handheld meal.See recipe notes for a ranch dressing version and dairy free version.
Ingredients
For the Buffalo Chickpea Salad
- 1 can (425 grams) Cooked Chickpeas drained and rinsed or about 1 1/2 cups (235 grams drained) home cooked chickpeas.
- 3 tablespoons Franks RedHot Hot Sauce (not buffalo sauce)
- 2 tablespoons Mayonnaise
- 1 tablespoon Unsalted Butter melted
- 1 teaspoon Fresh Minced Garlic
- 1 teaspoon Honey
- 1/4 teaspoon Smoked Paprika
- 1/2 cup (55 grams) Crumbled Blue Cheese *see note for ranch dressing alternative
- 1/2 cup (60 grams) Celery chopped small
- 2 tablespoons Red Onion diced small
For the Wrap
- 4, 9 inch (22.8 cm) Soft Flour Tortillas
- 2 cups (100 grams) Shredded Romaine Lettuce plus 4 whole leaves for layering
- 1 Avocado flesh sliced thin into long pieces
- 1 cup (75 grams) Carrots shredded, about 2 medium carrots
- Salt and Pepper
Instructions
Make the Salad
- In a medium mixing bowl add the chickpeas, hot sauce, mayo, butter, garlic, honey, and paprika. Mash with a potato masher or fork, leaving about half the chickpeas whole. Stir in the blue cheese, celery and onion to distribute the ingredients. Taste for salt adjustment.
Make the Wraps
- Warm the tortillas, one at a time, in the microwave for 10-20 seconds just to help make them pliable. Lay the tortilla on your work surface and place a whole leaf of romaine in the center (trim the center stem if needed so that it lays flat). Trim the leaf ends leaving about an inch on either side. Spread the buffalo chickpeas over the leaf, then add the toppings: avocado, a pinch of salt and pepper, carrots and shredded lettuce. Start rolling the wrap, holding it firmly to contain the ingredients. Once half way rolled, fold the sides in, then finish rolling up. Wrap in parchment paper then, continue until all the wraps are rolled.
- Store in the refrigerator until ready to enjoy. These wraps are best shared fresh within about two hours of assembling. They tend to get soggy if held longer.
Notes
Ranch Version: If you prefer ranch instead of blue cheese with buffalo sauce, omit the blue cheese, and enjoy with ranch dressing drizzled over the veggies just before rolling the wrap up. Try my Dairy Free Ranch Dressing or Ranch Dressing with Greek Yogurt.
Dairy Free: 1. enjoy with unsalted plant butter. 2. leave the blue cheese off and enjoy with ranch. Taste for salt adjustment.
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.
Serving: 1wrap | Calories: 529kcal | Carbohydrates: 62g | Protein: 18g | Fat: 25g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 18mg | Sodium: 868mg | Potassium: 764mg | Fiber: 16g | Sugar: 11g | Vitamin A: 5733IU | Vitamin C: 10mg | Calcium: 237mg | Iron: 5mg
Made It? Leave a comment below! The most helpful comment may include recipe rating, feedback, any modifications and/or helping other commenters. On Instagram? Take a snap of your make and share, tagging @VanillaAndBean #VanillaAndBean!
This wrap is great for a hot summer night when you don’t want to cook! Easy to prepare, nutritious, and tasty. I opted for pickled red onions instead, and the flavors were stellar.
This will definitely be in my meal rotation :)
Hiii Diann! Love hearing this! Thank you for your note and pickled red onion tip – yuuuum!
I loved this wrap! Spicy but refreshing
Hi Donna! SO glad you enjoyed the wrap… I love how the spicy is balanced with those crisp, cooling veggies! Thank you for your note and giving the recipe a go!
This is delicious! I didn’t want to cut open an onion for just 2 TBSP so a added about 1/4 tsp of onion powder instead. The first day I made it into a wrap with veggies and the 2nd day I just ate it as a salad. Next time it will be featured in a Buddah bowl.
Hi Sharon! Thank you for your 1/4 tsp onion powder tip and coming back to let us know! I love how versatile this recipe is.