Go Back
- 1 can (15 oz) chickpeas, thoroughly drained and rinsed - 1/4 cup buffalo sauce - 1 tablespoon extra-virgin olive oil - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1/2 teaspoon smoked paprika - Salt and freshly ground black pepper to taste - 4 large whole wheat tortillas or wraps - 1 cup romaine lettuce, finely chopped - 1/2 cup fresh tomatoes, diced - 1/4 cup red onion, finely sliced - 1 ripe avocado, sliced - 1/4 cup vegan ranch dressing (optional) You can swap the chickpeas for black beans for a different flavor. If you want a milder sauce, use a mild hot sauce. For the tortillas, corn tortillas work well, too. If you’re out of avocado, try sliced cucumber for crunch. Use any leafy green if romaine isn't available. You can also skip the ranch dressing and add a squeeze of lime for a zesty twist. Chickpeas are rich in protein and fiber, making them filling and nutritious. They help with digestion and heart health. Buffalo sauce adds flavor with fewer calories than many dressings. Romaine lettuce is low in calories and high in vitamins A and K. Tomatoes provide antioxidants, while avocados add healthy fats and potassium. Using whole wheat wraps boosts fiber content, which is great for overall health. Start by opening a can of chickpeas. Drain and rinse them well. This helps remove extra sodium. Next, grab a medium bowl. In this bowl, add the drained chickpeas along with the olive oil, garlic powder, onion powder, and smoked paprika. Sprinkle in some salt and black pepper to taste. Now, take a fork or a potato masher. Mash the chickpeas gently. You want a mix of whole and slightly crushed pieces. This adds a nice texture to your wraps. After mashing, pour in the buffalo sauce. Mix it well so every chickpea gets coated in the spicy goodness. Heat a non-stick skillet over medium heat. Once hot, add the chickpea mixture you made earlier. Sauté the mixture for about 5 to 7 minutes. Stir occasionally as it cooks. You want the chickpeas to heat through and get a bit crispy on the edges. Once done, remove them from heat. Take a large whole wheat tortilla and lay it flat on a clean surface. Start by adding a generous mound of chopped romaine lettuce as your base. Next, spoon on the warm chickpea mixture. Top this with diced tomatoes, thinly sliced red onion, and sliced avocado. If you like creaminess, drizzle some vegan ranch dressing over the top. To roll your wrap, fold in the sides first. Then, carefully roll it tightly from the bottom up. This secures all your tasty fillings inside. Repeat this process for the remaining tortillas. Serve your zesty wraps right away for the best taste. If you need to, wrap them in foil for a tasty meal on the go. You can easily change these wraps to fit your taste. Try different sauces like barbecue or sweet chili. For a milder flavor, use less buffalo sauce. Add crunchy veggies like bell peppers or cucumbers for more texture. You can even swap chickpeas for black beans or lentils. Mix in herbs like cilantro or parsley for a fresh kick. Create your own twist to make each wrap unique. Using the right tools makes cooking easier. Here are some must-haves for your wraps: - Medium-sized mixing bowl - Fork or potato masher - Non-stick skillet - Cutting board - Sharp knife - Measuring cups and spoons - Large spatula These tools help you prepare the chickpeas and assemble your wraps with ease. Cooking chickpeas well ensures a great texture. If you use canned chickpeas, drain and rinse them first. This removes extra salt and preservatives. For dried chickpeas, soak them overnight and boil until tender. Keep an eye on them so they don’t overcook. You want them soft but not mushy. A little bit of crispness adds great flavor to your wraps. Enjoy experimenting with these tips! {{image_4}} You can switch out the buffalo sauce for other tasty sauces. Try BBQ sauce for a sweet twist. A spicy sriracha sauce adds heat without the vinegar kick. You can even use tahini for a nutty flavor. If you want creamy, mix in vegan ranch or tahini dressing. Each sauce gives a new flavor to your wraps. Feel free to play with the veggies you use. Spinach or kale can replace romaine. They add more nutrients and earthy flavor. You can also add shredded carrots or cucumber for crunch. Chopped bell peppers bring color and sweetness. Avocado is creamy, but you could swap it for hummus for extra protein. For a gluten-free wrap, choose corn tortillas or lettuce leaves. Both options keep the wraps fresh and light. You can also use grain-free tortillas made from almond or coconut flour. These wraps taste great and fit many diets. Always check labels to ensure they are truly gluten-free. Store leftover wraps in an airtight container. This keeps them fresh and tasty. Place a piece of parchment paper between each wrap. This prevents them from sticking together. You can store them in the fridge for up to three days. Always let the wraps cool before sealing them. To freeze, wrap each individual wrap tightly in plastic wrap. You can also use aluminum foil. Then, place all wrapped wraps in a freezer bag. Remove as much air as possible. Label the bag with the date. These wraps can be frozen for up to three months. When you want to eat them, just thaw them in the fridge overnight. To reheat, take the wrap out of the fridge or freezer. If frozen, let it thaw first. You can use a skillet over medium heat. Heat each wrap for about three to four minutes on each side. This keeps the wrap crispy. You can also microwave the wraps for about 30 seconds. However, the skillet method gives a better texture. Enjoy your flavorful wraps warm! Yes, you can make these wraps in advance. Prepare the chickpea mixture and let it cool. Then, store it in the fridge. When you're ready to eat, assemble your wraps fresh. This method keeps the tortillas from getting soggy. To keep wraps fresh, wrap them tightly in foil or plastic wrap. Store them in an airtight container in the fridge. This helps maintain their flavor and texture. If you want to enjoy them later, avoid adding wet ingredients until you are ready to eat. Absolutely! These wraps are perfect for meal prep. You can make a batch at the start of the week. Store your chickpea mixture and tortillas separately. This way, you can assemble them fresh each day. Enjoy a quick, healthy meal that saves you time! In this blog post, we explored how to make tasty buffalo chickpea wraps. We covered key ingredients, cooking steps, tips for customization, and variations for different diets. You can easily adapt these wraps to fit your tastes. Remember, storing them properly keeps them fresh for later. Enjoy trying out these wraps for a healthy meal or snack. With these steps, I hope you feel ready to create your own delicious wraps!

Vegan Buffalo Chickpea Wraps

Craving a zesty meal that’s both delicious and easy to make? Try these Zesty Vegan Buffalo Chickpea Wraps! Packed with protein-rich chickpeas and tossed in spicy buffalo sauce, they’re a perfect blend of flavor and nutrition. With fresh veggies and optional vegan ranch dressing, these wraps are great for lunch or a quick dinner. Click through to discover the full recipe and step-by-step instructions for your new favorite wrap!
Print Recipe Pin Recipe

Ingredients
  

1 can (15 oz) chickpeas, thoroughly drained and rinsed

1/4 cup buffalo sauce (you can adjust to your preferred spice level)

1 tablespoon extra-virgin olive oil

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon smoked paprika

Salt and freshly ground black pepper to taste

4 large whole wheat tortillas or wraps

1 cup romaine lettuce, finely chopped

1/2 cup fresh tomatoes, diced

1/4 cup red onion, finely sliced

1 ripe avocado, sliced

1/4 cup vegan ranch dressing (optional for a creamy finish)

Instructions
 

In a medium-sized mixing bowl, combine the drained chickpeas with olive oil, garlic powder, onion powder, smoked paprika, and a pinch of salt and pepper. Using a fork or a potato masher, gently mash the chickpeas until a mix of whole and slightly crushed chickpeas remains for a delightful texture.

    Pour the buffalo sauce over the mashed chickpeas and mix thoroughly to ensure all the chickpeas are generously coated in the fiery sauce.

      Heat a non-stick skillet over medium heat and add the chickpea mixture. Sauté for about 5-7 minutes, stirring occasionally until the chickpeas are heated through and slightly crispy on the edges. Once done, remove from heat.

        To create your wraps, lay one tortilla flat on a clean surface. Start by adding a generous mound of chopped romaine lettuce as your base. Next, layer on the warm buffalo-chickpea mixture, followed by diced tomatoes, thinly sliced red onion, and avocado slices.

          If you'd like a creamy element, drizzle vegan ranch dressing over the fillings for extra flavor.

            To roll the wrap, fold in the sides of the tortilla and then carefully roll it tightly from the bottom upward, securing all the delicious fillings inside.

              Repeat the wrapping process with the remaining tortillas until all are assembled.

                Serve your zesty wraps immediately for the best texture, or wrap them in foil for a convenient, portable meal option.

                  Prep Time: 10 minutes | Total Time: 20 minutes | Servings: 4