Description
These Buffalo Chickpea Wraps are a flavorful and satisfying vegetarian alternative to traditional buffalo wings. Packed with protein-rich chickpeas tossed in spicy buffalo sauce and combined with fresh crunchy vegetables, they’re wrapped in whole wheat tortillas and drizzled with creamy blue cheese or ranch dressing for the perfect balance of heat and coolness. Ideal for a quick lunch or light dinner, this recipe is easy to prepare and full of bold flavors.
Ingredients
Scale
Main Ingredients
- 1 can (15 oz) chickpeas (drained and rinsed)
- 2 tablespoons buffalo wing sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt, to taste
- Pepper, to taste
Wrap Ingredients
- 4 large whole wheat tortillas or wraps
- 1 cup lettuce (shredded)
- 1/2 cup carrots (shredded)
- 1/2 cup celery (diced)
- 1/4 cup blue cheese or ranch dressing (for drizzling)
Instructions
- Mash Chickpeas: In a medium bowl, lightly mash the drained and rinsed chickpeas using a fork, leaving some chickpeas whole to add texture to the wrap filling.
- Mix Seasonings: Add buffalo wing sauce, olive oil, garlic powder, onion powder, salt, and pepper to the mashed chickpeas. Stir well to combine all the flavors evenly.
- Cook Mixture: Heat a skillet over medium heat and add the buffalo chickpea mixture. Cook, stirring occasionally, for 5-7 minutes until the chickpeas are heated through and slightly tender.
- Prepare Wraps: While the chickpeas cook, lay out the whole wheat tortillas on a clean, flat surface to prepare for assembling the wraps.
- Add Vegetables: On each tortilla, layer shredded lettuce followed by shredded carrots and diced celery to add crunch and freshness.
- Add Chickpeas: Spoon the warm buffalo chickpea mixture over the layered vegetables in the center of each tortilla.
- Drizzle Dressing: Drizzle blue cheese or ranch dressing over the chickpea mixture to add a creamy, tangy contrast to the spicy filling.
- Wrap and Roll: Fold in the sides of each tortilla, then roll from bottom to top to form a secure wrap.
- Serve: Slice each wrap in half and serve immediately, or wrap tightly in foil for a portable on-the-go meal.
Notes
- You can substitute blue cheese or ranch dressing with vegan alternatives for a vegan-friendly version.
- Use gluten-free wraps if you want to make this recipe gluten-free.
- Adjust the amount of buffalo wing sauce depending on your preferred spice level.
- For added protein, consider adding some shredded chicken or tofu if you do not require the dish to be vegetarian.
- Leftover filling can be stored in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 7 minutes
- Category: Lunch, Dinner, Snack
- Method: Stovetop cooking and assembling
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 320 kcal
- Sugar: 4 g
- Sodium: 550 mg
- Fat: 10 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 8 g
- Protein: 13 g
- Cholesterol: 10 mg
Keywords: buffalo chickpea wraps, vegetarian wraps, buffalo chickpeas, healthy wraps, quick lunch recipe, whole wheat wraps, buffalo sauce vegetarian, blue cheese dressing wraps
