Description
These Mashed Buffalo Chickpea Wraps are a quick, protein-packed vegetarian meal bursting with bold buffalo flavor. Creamy Greek yogurt and crunchy vegetables create a perfect balance, wrapped in a soft tortilla for easy, satisfying lunches or dinners.
Ingredients
Buffalo Chickpea Filling
- 1 15-oz can chickpeas, drained (425 g)
- ¼ cup buffalo hot sauce (60 g)
- ¼ cup plain Greek yogurt (60 g)
- ¼ cup finely grated carrot (about 1 carrot)
- ¼ cup finely chopped celery (about 1 rib)
- ¼ cup finely chopped cilantro
- ¼ tsp black pepper
- ¼ tsp garlic powder
Wrap Ingredients
- 2 cups chopped romaine lettuce
- 1 Tbsp ranch dressing
- 2 large tortilla wraps
- ½ avocado, sliced
- ¼ red onion, thinly sliced
Instructions
- Mash: Use a potato masher or fork to gently mash the drained chickpeas in a large bowl until slightly broken down but still retaining some texture.
- Mix: Add buffalo hot sauce, plain Greek yogurt, grated carrot, chopped celery, chopped cilantro, black pepper, and garlic powder to the bowl. Stir everything together thoroughly until well combined.
- Assemble: In a separate bowl, toss the chopped romaine lettuce with ranch dressing. Spread the dressed greens evenly onto each tortilla wrap. Add sliced avocado and red onion on top of the lettuce, then spoon the buffalo chickpea mixture over the fillings.
- Wrap: Fold the sides of each tortilla over the fillings, then roll tightly from one end to the other, tucking the side closest to you over the filling as you roll. Squeeze firmly to keep the wrap intact. Slice each wrap in half and serve immediately.
Notes
- For extra heat, add more buffalo hot sauce or a dash of cayenne pepper to the chickpea mixture.
- Use gluten-free tortillas if you want to make this recipe gluten-free.
- Try adding shredded cheese or a drizzle of blue cheese dressing for more flavor.
- These wraps are perfect for meal prep; store the filling separately to prevent soggy tortillas.
- Substitute ranch dressing with a vegan version to make the wrap dairy-free and vegan-friendly.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: American
