Buffalo Chickpea Wrap

Name: Buffalo Chickpea Wrap
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 2 tablespoons unsalted butter; ¼ cup hot sauce (Frank's RedHot recommended); 2 teaspoons white vinegar; ½ teaspoon vegan Worcestershire sauce; ½ teaspoon garlic powder; ⅓ teaspoon kosher salt; 3 tablespoons olive oil; 2 15-oz cans chickpeas (low sodiumm, drained and rinsed, patted dry); 2 teaspoons garlic powder; 2 teaspoons onion powder; 1 teaspoon kosher salt (adjust to taste); ½ teaspoon black pepper (adjust to taste); 4 large tortillas (10" whole wheat); 2 cups shredded lettuce; 1 cup shredded carrots; 1 cup diced celery; 1 medium tomato (diced); 1 medium red onion (thinly sliced); 1 cup crumbled feta cheese

Buffalo chickpea wraps are my go-to recipe when I want a quick yet satisfying meal. It’s like the comfort of buffalo wings wrapped up in a tortilla—but with crispy chickpeas and loads of fresh veggies. The best part? It only takes 15 minutes to throw together, and you can easily customize it to whatever veggies you’ve got hanging out in the fridge. Whether you’re rushing through lunch or just want something easy but packed with flavor, this wrap seriously hits the spot. I can’t wait for you to try it!

This post contains helpful tips and tricks! If you’re in a rush, please use the “Jump to Recipe” above!

💭 Why you’ll love this recipe

Spicy kick. This recipe is for those who like it hot, as it’s made with a good amount of hot sauce. But you can adjust the spice level according to your preference.
Ready in 15 minutes. It’s easy to assemble and packing for lunch is a breeze.
Packed with protein from the chickpeas!

📋 Ingredients and notes

To make this buffalo chickpea wrap recipe, you’ll need chickpeas, tortillas, onions, celery, tomatoes, carrots, romaine lettuce, butter, Worcestershire sauce, garlic powder, hot sauce, white vinegar, olive oil, salt, pepper, garlic powder, and onion powder.

An image of the ingredients of buffalo chickpea wrap.

Variations & Substitutions

Chickpeas. I used a can of chickpeas to save on prep time.
Veggies. If you’re short on time, use pre-shredded lettuce and pre-diced vegetables to speed up prep. You can also use other vegetables like bell peppers, cucumber slices, and white beans.
Hot sauce. You can also use sriracha.
Feta cheese. You can swap it with goat cheese or ricotta. Or skip it completely to make the recipe vegan.
Seasonings. I used garlic powder, onion powder, salt, and pepper to season.
Tortillas. I used flour tortillas, but you can use corn tortillas for a gluten-free option.
For a creamier texture, add a dollop of Greek yogurt or a drizzle of ranch dressing inside the wrap before rolling.

📖 How to make buffalo chickpea wrap

Step 1:
To make the buffalo sauce, bring a small saucepan over medium heat, melt the butter until fully liquid.

Step 2:
Add the hot sauce, white vinegar, Worcestershire sauce, garlic powder and salt to the melted butter. Stir until well combined. Let the mixture simmer for 2-3 minutes, stirring occasionally

An overhead image of making the buffalo sauce.

An overhead image of the buffalo sauce on a pot.

Step 3:
Transfer to a small bowl and allow the sauce to cool slightly before using.
In a medium skillet, heat the olive oil over medium heat. Add the chickpeas. Cook for 5-7 minutes, stirring occasionally, until the chickpeas are slightly crispy.

Step 4:
Stir in the buffalo sauce, garlic powder, onion powder, salt, and pepper. Cook for an additional 2-3 minutes, ensuring the chickpeas are evenly coated with the sauce. Remove from heat.

An overhead image of cooking chickpeas in a skillet.

An overhead image of cooked chickpeas in a pan.

Step 5:
Lay out the tortillas on a clean surface. Evenly distribute the shredded lettuce, carrots, diced celery, diced tomatoes, and red onion among the wraps.

An overhead image of arranging veggies on tortillas.

An overhead image of placing onions and tomatoes on tortillas.

Step 6:
Spoon the buffalo chickpeas over the vegetables in each wrap evenly. If using, sprinkle with crumbled feta cheese.

An overhead image of adding feta cheese to the wrap.

An overhead image of rolling the tortilla wrap.

Step 7:
Fold in the sides of each tortilla, then roll them up tightly. Cut in half if desired, and serve immediately.

An overhead image of rolling the chickpea wrap.

Shruthi’s Top Tip

For extra crispy chickpeas, pat them dry thoroughly before cooking to remove excess moisture.

If you like your chickpeas extra spicy, add a pinch of cayenne pepper to the buffalo sauce.
Mash a few of the chickpeas slightly as they cook to create a thicker, more cohesive filling.
Warm the tortillas in a dry skillet or microwave for a few seconds to make them more pliable and easier to roll.
To prevent the wrap from getting soggy, layer the lettuce first to create a barrier between the moist ingredients and the tortilla.
Double the buffalo sauce recipe if you prefer a saucier wrap or want extra for dipping.

👩🏽‍🍳 Troubleshooting FAQs

Can I make the buffalo sauce ahead of time?

Yes, you can prepare the buffalo sauce in advance and store it in the refrigerator for up to a week. Just reheat slightly before using.

What can I substitute for feta cheese?

If you’re not a fan of feta, try using cotija cheese, one of these cotija substitutes, or a dairy-free alternative for a similar tangy flavor.

How do I keep the wraps from getting soggy?

Assemble the wraps just before eating, and layer the lettuce first to act as a barrier between the moist chickpeas and the tortilla.

What if I don’t have vegetarian Worcestershire sauce?

You can substitute Worcestershire sauce with soy sauce or omit it if you prefer. The flavor will be slightly different but still delicious.

🍴 How to serve buffalo chickpea wrap

I love making these spicy buffalo chickpea wraps for a quick but filling lunch. It’s also a great option for meal prep, since you can make it in advance. Pair it with a simple chopped salad, fries or chips, and your favorite dip, like my jalapeno ranch dip or avocado cilantro lime dressing.

An image of buffalo chickpea wraps on a plate.

🍴Storage and reheating suggestions

Store leftover chickpeas, vegetables, and tortillas separately in the fridge, assembling wraps just before eating to maintain freshness. You can store these in an airtight container in the fridge for up to 3 days.

🍴 More healthy lunch recipes

If you like this recipe, check out my other vegetarian lunch recipes:

VNF