Name: Buffalo Chickpea Wraps
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 1 (15-ounce) can garbanzo beans, rinsed and drained; 1½ cups buffalo sauce; 2 whole wheat tortillas; 1 medium tomato, diced; 2 stalks celery, diced; 2 romaine lettuce leaves

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These Buffalo Chickpea Wraps are a bold and flavorful plant-based lunch or dinner option that comes together in just 20 minutes. With spicy, saucy chickpeas wrapped in a soft whole wheat tortilla and topped with crisp, fresh veggies, this recipe delivers on taste, texture, and convenience—all without any animal products.

Why You’ll Love This Recipe

These wraps are the perfect balance of spicy, crunchy, and satisfying. They’re quick to make, budget-friendly, and full of plant-based protein and fiber from chickpeas. Ideal for busy weeknights, meal prep, or even a casual gathering, the recipe is highly customizable and easily adjusted for your preferred spice level and texture. Best of all, it requires only a handful of ingredients and minimal cooking.

Buffalo Chickpea Wraps

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 (15-ounce) can of garbanzo beans, rinsed and drained
1 ½ cups of buffalo sauce
2 whole wheat tortillas
1 medium tomato, diced
2 stalks of celery, diced
2 romaine lettuce leaves

Directions

In a medium saucepan, heat the buffalo sauce over medium heat until warm.
Add the rinsed and drained chickpeas to the sauce.
Let the chickpeas simmer in the buffalo sauce for about 10 minutes, stirring occasionally.
Warm the tortillas, then spoon the buffalo chickpeas evenly onto each wrap.
Top with diced tomato, diced celery, and romaine lettuce.
Fold and serve immediately, or wrap tightly for an on-the-go meal.

Servings and timing

Servings: 2 wraps
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Variations

Spice Level: Add cayenne pepper for extra heat, or mellow out the sauce with melted vegan butter.
Creamy Element: Add vegan ranch or tahini drizzle for a cooling contrast.
Texture Option: Mash some of the chickpeas for a thicker, more spreadable filling.
Tortilla Swap: Use spinach wraps, gluten-free tortillas, or even lettuce wraps for a low-carb option.
Add More Veggies: Include shredded carrots, avocado slices, or red cabbage for extra crunch and nutrition.

Storage/Reheating

Storage: Store leftover buffalo chickpeas in an airtight container in the refrigerator for up to 4 days. Keep vegetables and tortillas separate for best texture.

Reheating: Reheat the chickpeas in a saucepan over low heat or microwave for 1–2 minutes until warmed through. Assemble wraps fresh for best results.

FAQs

Can I make these wraps ahead of time?

Yes, but for the best texture, store components separately and assemble just before serving.

Are these wraps spicy?

Buffalo sauce has a spicy kick, but you can adjust the heat by using a milder sauce or cutting it with vegan butter.

Can I mash the chickpeas?

Absolutely. Mashing part or all of the chickpeas creates a more cohesive, sandwich-spread-like texture.

What can I use instead of buffalo sauce?

You can substitute BBQ sauce or a sriracha-mayo blend if you’re not a fan of buffalo flavor.

Can I use other beans?

Yes, white beans or black beans work too, though the flavor and texture will change slightly.

What type of tortilla is best?

Whole wheat tortillas offer extra fiber and a hearty bite, but any soft tortilla or wrap will do.

Are these wraps gluten-free?

They can be made gluten-free by using gluten-free tortillas and confirming your buffalo sauce is gluten-free.

What other toppings go well with buffalo chickpeas?

Try avocado, vegan cheese, red onion, shredded carrots, or cucumber for added variety.

Is this recipe good for meal prep?

Yes. Prepare the chickpeas in advance and store the veggies separately. Assemble fresh for best taste and texture.

How can I lower the sodium?

Use a low-sodium buffalo sauce or make your own at home, and rinse canned chickpeas thoroughly.

Conclusion

Buffalo Chickpea Wraps are a quick, flavorful, and satisfying vegan option that packs a punch with every bite. With spicy chickpeas, fresh veggies, and soft tortillas, this recipe is simple yet crave-worthy. Whether you’re feeding a family, prepping lunches, or whipping up something fast and nutritious, these wraps are a go-to solution for easy plant-based eating.