Mar 27, 2023, Updated Aug 30, 2023 This easy Buffalo Chickpea Wrap recipe is filled with crispy, spicy chickpeas, crunchy vegetables, and a creamy vegan buffalo sauce. Served with a tangy dipping sauce, you’ll be craving another one before the first wrap is gone. Be sure to make enough for seconds – they won’t last long!
Ingredients in this scrumptious buffalo chickpea wrap
There are 4 components of this irresistibly delicious spicy buffalo chickpea salad wrap:
Spicy Roasted Chickpeas: Crispy, flavorful chickpeas to give your wrap a delicious kick! Veggies: Crunchy, fresh vegetables for a perfect texture and added nutrients. I love shredded carrot, red cabbage and sunflower sprouts, but you can also wrap romaine lettuce, red onion, or tomatoes into your flour tortilla. Creamy Vegan Buffalo Sauce: Rich vegan sauce with a distinct Buffalo flavor. Tangy Dipping Sauce: A zesty cream dip with the perfect balance of tartness and creaminess gives blue cheese dip vibes to a vegan buffalo wrap.
For crispy roasted buffalo chickpeas
Oil: Use a high-heat quality oil to roast your chickpeas. I love the health profile of avocado oil. Canned chickpeas: Packed with protein, canned chickpeas are such a great, healthy quick lunch option. The chickpeas should be pre-drained and patted dry to ensure a fantastic, crispy texture. For best flavor, don’t buy unsalted chickpeas. Kosher Salt: Enhances the flavors of your ingredients and gives them an extra kick. Use more if your chickpeas are unsalted. Onion Powder: Provides a subtle onion flavor to add depth to your wrap. Garlic Powder: Gives the wrap a hint of garlic that compliments other flavors perfectly. Cayenne Pepper: An additional level of heat to spice up your wrap!
For buffalo chickpea salad dressing
Mayo: A creamy and flavorful dressing that is perfect for adding a touch of tang and making a deliciously creamy buffalo sauce. Choose vegan mayo if you like. Hot Sauce: Frank’s Red Hot sauce is the original, authentic hot sauce to use in buffalo sauce. It adds flavor and kick that won’t overpower the other ingredients. Sugar: Sweeten up your sauce with a teaspoon of sugar for the perfect balance of savory and sweet.
To make the creamy dipping sauce
This sauce is totally optional, but so yummy. It makes enough to generously dunk four wraps, and any leftovers are delicious as a salad dressing. If you aren’t vegan, add a bit of crumbled blue cheese (or follow the blue cheese dip instructions in this baked buffalo chicken wings recipe).
Plain Yogurt: A creamy base for the sauce that adds a hint of tartness and tang. Use plant-based yogurt for a vegan option. Mayo: Adds a rich and creamy base to the sauce. Use vegan mayo if you like. Lemon Juice: Adds brightness and citrusy notes to make the flavors really pop. Parsley: Delivers an aromatic freshness to the sauce with subtle herbal undertones. Shallot: Enhances the savory qualities of the sauce with a mild onion flavor. Kosher Salt: Rounds out the flavors in this delicious sauce with just the right amount of saltiness.
How to make a buffalo chickpea wrap
This recipe is so quick, simple and delish. A can of chickpeas is roasted in a flavour-packed spice mixture then tossed in the tastiest creamy buffalo sauce for a dreamy buffalo chickpea salad. Pile the buffalo chickpea salad into a wrap, toast it until golden and crispy on the outside, and serve it with a creamy herb dipping sauce (or simply serve with store-bought regular or vegan ranch!).
Roast the chickpeas
Get your oven preheated and ready to go: Preheat oven to 450°F Gather all of your ingredients and get ready to mix them up: In a large bowl, combine chickpeas, salt and spices plus 2 tbsp of the oil. Spread out the chickpea mixture on a baking sheet in a single layer so that everything gets an even bake. Put it in the oven for about 15 minutes until golden brown and crisp, stirring halfway through to ensure an even bake. Enjoy your tasty roasted chickpeas!
Make the buffalo sauce
Don’t worry about cleaning the bowl, just go ahead and add the mayo, hot sauce and sugar to the chickpea bowl to make this amazing buffalo sauce. Use a spatula to scrape in the slightly-cooled crispy chickpeas you roasted earlier. Give it a mix until all the ingredients are evenly distributed, and get ready to enjoy your tasty creation!
Assemble the buffalo chickpea wraps
Time to assemble! Divide the Buffalo Chickpeas among your wraps, add some shredded cabbage and carrots, and roll them up. Heat up a pan with remaining 1 tbsp of oil, and toast your wraps until they are golden brown. This part is optional, but boy oh boy is that crunchy outer wrap irresistible. Make sure to whisk together all the ingredients in a medium bowl to make a delicious dipping sauce to go with your warm wraps. Enjoy!
Make-ahead and storage instructions
If you want to make the buffalo chickpea wrap recipe ahead of time, you can prep all the components in advance and store them separately. Skip the toasting step to make a batch fully in advance for the week’s healthy meal prep. Wrap them tightly individually to grab and go. Store the Buffalo Chickpeas in an airtight container in the fridge for up to 5 days. Re-crisp them in the oven before serving if you like max crunch. The dipping sauce should be stored in an airtight container in the fridge for up to 5 days. Enjoy!
Expert tips for perfectly-crispy chickpeas
These are the secrets to the perfect golden crunch on your roasted chickpeas:
Ensure your chickpeas are well drained and patted dry. A spice coating makes for an extra-dry surface perfect for crisping. Preheat the oven properly until it reaches a screaming hot 450ºF (don’t be tempted to pop the pan in earlier). For ultra crispy results, you can even preheat the pan and oil during oven preheating like is done in this spiced roasted chickpeas recipe. Just be extremely careful when removing the hot pan and adding chickpeas, as this hot oil can burn badly. For even crisping, stir every 5 minutes while baking.
Variations on the buffalo chickpea wrap
For a lighter lunch, I love to wrap my buffalo chickpea mixture up in leaves of romaine or iceberg lettuce. Swap in blue cheese dressing for the tangy dip to take it further in the direction of buffalo chicken wings. Grab a gluten-free wrap for a GF version. Skip the toasting step to make in advance for meal prep. Swap in white beans for the chickpeas if you like.
If you love this chickpea wrap, don’t miss these other chickpea recipes
Make snacking healthy and delicious with this quick and easy recipe for roasted spiced chickpeas from Foodess. Perfect for lunch boxes, or as a crunchy topping for salads. And speaking of salads, make your next salad a nutritious and flavourful one with this delicious Spice-Roasted Cauliflower, Kale & Chickpea Salad with Yogurt. It’s a great full-meal vegetarian salad recipe. This Rustic Vegetable Chickpea Soup is sure to satisfy all your cravings. This Sweet Potato Coconut Milk Soup with Chickpeas is a delicious, hearty recipe as well.
