Buffalo Chickpea Veggie Wraps

Spicy Buffalo Chickpea Wraps bring together everything I crave in a plant-based meal tender chickpeas, tangy hot sauce, and fresh crunchy veggies all wrapped up for a quick lunch or dinner. I love making these when I want something both wholesome and bold without spending all night in the kitchen.

I first whipped these up for a Friday movie night craving something spicy but still healthy. Now they are my go-to for satisfying hearty wraps on busy evenings and everyone always goes back for seconds.

Ingredients

• Canned chickpeas: for plant-based protein and texture Look for cans labeled low sodium for better flavor control
• Hot sauce: brings signature buffalo heat and zest Frank’s RedHot is classic but use your favorite
• Olive oil: helps bind the spices and crisps up the chickpeas Choose extra-virgin for best taste
• Garlic powder and smoked paprika: give rich depth Spanish smoked paprika adds a subtle smokiness
• Onion powder: for gentle savory notes Check freshness by aroma
• Salt and pepper: for balancing flavors adjust as needed
• Whole wheat or spinach tortillas: soft pliable wraps that add fiber Choose fresh flexible tortillas that do not crack easily
• Shredded lettuce: brings a fresh cool crunch Romaine or iceberg both work well keep cold and crisp before serving
• Diced tomatoes: add sweet juiciness Cherry or grape tomatoes have great flavor
• Crumbled feta or dairy-free cheese: for creamy tang Optional but recommended look for block feta and crumble yourself for freshness
• Ranch or vegan ranch dressing: cools the spice Use your favorite homemade or store-bought
• Fresh cilantro or parsley: as a bright garnish Optional but adds freshness

Step-by-Step Instructions

Prepare the Chickpeas:

Mash the drained chickpeas with a fork or potato masher in a medium bowl Stop mashing when about half the chickpeas are still chunky for extra texture

Season the Mixture:

Add hot sauce olive oil garlic powder smoked paprika onion powder salt and pepper Stir until the chickpeas are thoroughly coated and vibrant orange Adjust the amount of hot sauce to control the spice level

Heat the Filling:

Transfer the chickpea mixture to a skillet Set over medium heat and cook for five to seven minutes stirring often so nothing sticks or burns The seasoning should sizzle and become fragrant

Warm the Tortillas:

Place each tortilla in a separate dry pan on low heat or lay directly on a clean burner for about thirty seconds per side until just soft and warm Stack them under a cloth so they stay pliable

Assemble the Wraps:

Lay warm tortillas flat on a clean surface Sprinkle a generous layer of shredded lettuce in the center Add a scoop of hot chickpea filling diced tomatoes and feta cheese if using

Drizzle with Dressing:

Pour a thin line of ranch dressing over the piled ingredients You can add more or less depending on your love of creamy cool bites

Wrap It Up:

Fold in the sides of the tortilla to keep everything tucked in Then roll up tightly from the bottom making sure the filling does not spill out

Serve and Enjoy:

Use a sharp knife to slice each wrap in half on the diagonal Sprinkle with fresh cilantro or parsley if desired Serve while warm for best taste and crunch

Save

Chickpeas are easily my favorite ingredient here Their nutty bite stands up to the spicy buffalo sauce and pairs perfectly with all the crisp veggies I still remember my sister asking for seconds the first time I made these wraps for our Sunday family table The kitchen smelled amazing and there were smiles all around

Storage Tips

Buffalo chickpea filling keeps well in an airtight container in the fridge for up to four days If making ahead store the lettuce tomatoes and dressing separately to prevent sogginess Assemble wraps just before eating for the freshest bite The filling also freezes beautifully for up to one month just thaw and reheat before using

Ingredient Swaps

Try swapping out the feta for creamy avocado or use your favorite vegan shredded cheese If you do not love ranch creamy tahini dressing works wonderfully Spinach leaves or arugula can sub in for lettuce for a peppery twist If you are gluten free choose a certified GF tortilla or use large collard leaves as a wrap

Serving Suggestions

These wraps make an awesome lunch with some sweet potato fries or a crunchy cucumber salad On busy weeknights I serve them alongside carrot or celery sticks and extra ranch They are also a great party food just slice them smaller for appetizers My friends ask for this recipe every time we host game day

Cultural Note

Buffalo sauce is rooted in the classic American bar favorite invented in Buffalo New York in the nineteen sixties Swapping chickpeas for chicken makes this version totally meatless but just as flavor packed I love that these wraps keep all the satisfying spicy tang of the original

Recipe FAQs

→ How spicy are buffalo chickpea wraps?

The heat level depends on the hot sauce and amount used. Adjust to taste for mild or extra spicy wraps.

→ Can I use a different type of tortilla?

Absolutely! Whole wheat, spinach, gluten-free, or your preferred wrap can be used for varied flavor and texture.

→ Is this meal suitable for vegans?

Yes. Use dairy-free cheese and vegan ranch dressing to keep the wraps completely plant-based.

→ What toppings work well inside the wraps?

Lettuce, tomatoes, feta or vegan cheese, and ranch dressing add texture and flavor. Add avocado, red onion, or extra herbs as desired.

→ How can I store leftover wraps?

Wraps are best enjoyed fresh, but you can refrigerate the filling separately and assemble when ready to eat.