Buffalo Chickpea Wrap
Servings: 4
Calories: 734kcal
My spicy buffalo chickpea wrap is ready in just 15 minutes! Quick, easy, and packed with flavor, they're perfect for a fast, satisfying meal anytime.
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Ingredients
For the Buffalo Sauce:
- 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
For the Wrap:
- 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
Instructions
- In a small saucepan over medium heat, melt butter until fully liquid.
- Add hot sauce, white vinegar, Worcestershire sauce, garlic powder, and salt. Stir until combined. Simmer 2-3 minutes, stirring occasionally. Remove from heat and set aside.
- While sauce simmers, heat olive oil in a large skillet over medium-high heat. Add chickpeas, garlic powder, onion powder, salt, and pepper. Cook 7-10 minutes, stirring occasionally, until chickpeas are crispy and golden. Work in batches if pan is crowded.
- Reduce heat to medium. Pour buffalo sauce over chickpeas and toss to coat evenly. Cook 2-3 minutes until sauce thickens slightly and clings to chickpeas. Remove from heat.
- Lay tortillas on a clean surface. Divide lettuce, carrots, celery, tomatoes, and red onion evenly among tortillas, arranging in center of each.
- Spoon buffalo chickpeas over vegetables. Top with crumbled feta.
- Fold in left and right sides of tortilla, then roll from bottom to top, tucking tightly as you go. Cut in half diagonally and serve immediately.
Notes
- Pat chickpeas very dry before cooking for maximum crispiness. Don't skip crisping the chickpeas—it adds important texture contrast
- Make buffalo sauce while chickpeas cook to save time
- Use sturdy tortillas to prevent tearing when wrapping
- Variations:
- Make it vegan: use vegan butter, vegan Worcestershire, and skip feta (or use vegan feta)
- Add blue cheese crumbles instead of feta for classic buffalo flavor.
- Add a cottage cheese ranch dressing for classic buffalo flavor
- Add sliced avocado for creaminess
- Use spinach or arugula instead of lettuce
- For meal prep: store chickpeas and veggies separately, assemble when ready to eat
Nutrition
Calories: 734kcal | Carbohydrates: 86g | Protein: 29g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.2g | Cholesterol: 48mg | Sodium: 1896mg | Potassium: 1076mg | Fiber: 20g | Sugar: 16g | Vitamin A: 6314IU | Vitamin C: 24mg | Calcium: 380mg | Iron: 8mg
