Buffalo Chickpea Salad Wraps
These Buffalo Chickpea Salad Wraps are the perfect blend of spicy, creamy, and crunchy all in one bite!
A zesty buffalo sauce coats protein-packed chickpeas, mixed with fresh veggies and creamy avocado.
Wrapped up in a soft tortilla, this quick, healthy lunch is not only delicious but incredibly satisfying.
And the best part? It’s ready in just 15 minutes—perfect for a speedy, flavorful meal!
For the Salad:
- Chickpeas – A can of chickpeas (15 ounces), rinsed and drained, provides the protein-packed base for the salad.
- Celery – Diced celery adds a nice crunch and freshness to the mix.
- Carrot – Shredded carrot gives the salad a touch of sweetness and extra texture.
- Cilantro – Fresh cilantro adds a burst of herbaceous flavor.
- Red Onion – Finely diced red onion adds a bit of sharpness and crunch.
For the Dressing:
- Plain Yogurt – Creamy yogurt (like Siggi’s) gives the dressing a rich texture while balancing the heat.
- Buffalo Sauce – The key to the “buffalo” flavor, adjust the amount depending on how spicy you want it.
For the Wraps:
- Tortillas – Three 8-inch tortillas form the base for the wraps.
- Avocado – Sliced avocado provides creaminess to offset the spicy buffalo flavor.
- Spinach – Fresh spinach adds a pop of color and extra nutrition.
- Red Onion – Sliced red onion is used as a topping to add crunch and flavor.
Buffalo Chickpea Salad Wraps
Ingredients:
For the Salad:- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 stalk celery, diced
- ½ cup shredded carrot (about 1 medium carrot)
- ¼ cup diced cilantro
- 2 tablespoons finely diced red onion
- ¼ cup plain yogurt (Siggi’s or your choice)
- 3-4 tablespoons buffalo sauce (adjust for spice level)
- 3 (8-inch) tortillas of your choice
- 1 avocado, sliced
- 2-3 cups fresh spinach
- Sliced red onion
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Instructions:
- Prepare the Salad: In a large bowl, add the rinsed and drained chickpeas. Use a fork or masher to mash most of the chickpeas, leaving some whole for texture. Add the diced celery, shredded carrot, cilantro, and red onion.
- Make the Dressing: Stir in the yogurt and buffalo sauce, adjusting the amount based on your desired spice level. Taste and season with salt and pepper as needed.
- Assemble the Wraps: Lay a tortilla on a plate. Add one-third of the chickpea salad in the center of the tortilla. Top with fresh spinach, avocado slices, and red onion slices. Wrap like a burrito by folding in the ends and rolling tightly. Slice the wrap in half if desired.
- Serve and Enjoy: These wraps can be eaten immediately or stored in the fridge for up to 5-7 days.
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Notes:
- For a milder version, use a mild buffalo sauce. For more heat, use a spicier sauce!
- To make gluten-free, use gluten-free tortillas.
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Nutrition
Calories: 375 kcal | Carbohydrates: 56.1g | Protein: 13g | Fat: 12.8g | Saturated Fat: 2.1gCholesterol: 0mg | Sodium: 650mg | Potassium: 400mg | Fiber: 14g | Sugar: 3.1g
Vitamin A: 11% | Vitamin C: 3% | Calcium: 5% | Iron: 15%
1. Can I use canned chickpeas, or do I need to cook them from dried?
Absolutely, using canned chickpeas is the best option here. They save time and are just as delicious! Just be sure to rinse and drain them well before using.
2. How do I control the heat level of the buffalo sauce?
If you like it mild, go for a milder buffalo sauce or use less of it. For those who who love a spicy kick, you can add more buffalo sauce or even a dash of cayenne pepper to bring the heat up.
3. Can I prepare the chickpea salad in advance?
Yes! The salad can be prepped ahead and stored in the fridge for up to 5 days. It’s a great make-ahead lunch option for busy weeks.
4. What type of tortillas are best for these wraps?
Soft, 8-inch flour tortillas work perfectly, but if you’re going gluten-free, you can easily swap in gluten-free tortillas. Go for whatever is easiest for you!
5. How can I make these wraps vegan?
Making them vegan is easy! Just swap the yogurt for a plant-based alternative and ensure your buffalo sauce is vegan-friendly. And you’re all set!
