That craving for tangy, spicy, finger-licking-good buffalo sauce is real. But sometimes, the classic version can leave you feeling a little… weighed down. What if you could capture all that iconic flavor in a fresh, healthy, and lightning-fast package?

These 20-Minute Buffalo Chickpea Wraps are here to answer that call. They’re a vegan twist on a classic flavor that is so satisfying, you won’t even miss the original. We’re taking protein-packed chickpeas, smashing them with creamy, spicy buffalo sauce, and wrapping it all up with cool, crunchy veggies. It’s the ultimate quick vegan lunch or easy dinner that feels indulgent but is actually nourishing. Let’s get wrapping!

Why You’ll Be Obsessed With This Recipe

This isn’t just another sad salad wrap. This is a flavor explosion designed to become a staple in your recipe rotation.

• The 20-Minute Miracle: Using canned chickpeas is our ultimate shortcut. There’s no cooking required—just a quick mash and mix. You can literally go from craving to eating in less time than it takes to decide on takeout.

• Meal Prep Hero: This buffalo chickpea salad filling is arguably even better the next day. Make a big batch on Sunday, and you have a healthy and filling lunch option ready to go for days.

• The Flavor Balance: The spicy, tangy kick from the buffalo sauce is perfectly balanced by the cool, creamy crunch of the veggies and wrap. It’s a textural and flavor dream come true.

• Customizable: Not vegan? Add a sprinkle of blue cheese or feta. Want more heat? Add a dash of cayenne. This recipe is a perfect framework for your own creations.

The Key to the Perfect Buffalo Chickpea Filling

The magic of this dish is in the filling. It’s all about texture and balance.

• To Mash or Not to Mash: The goal is to smash the chickpeas so that they hold together but still have some texture. You don’t want a smooth hummus! A potato masher or a fork works perfectly.

• The Buffalo Sauce: Use your favorite brand of buffalo sauce! Frank’s RedHot is the classic choice. For a milder version, you can mix the buffalo sauce with a little vegan mayonnaise or Greek yogurt.

• The Creamy Element: Adding a spoonful of vegan mayonnaise, mashed avocado, or even plain Greek yogurt (if you’re not strictly vegan) helps create a creamy, cohesive salad that won’t be dry.

• The Crunch: The celery and red onion are non-negotiable. They provide the essential fresh, crunchy contrast to the soft, spicy chickpeas.

How to Make It: Your 20-Minute Countdown

The process is blissfully simple. Here’s how to achieve wrap perfection:

1. Mash the Chickpeas: Drain and rinse a can of chickpeas. Add them to a medium bowl and use a potato masher or fork to mash them until they are broken down but still chunky.

1. Mix the Sauce: To the same bowl, add your buffalo sauce, vegan mayo (or substitute), and a squeeze of lemon juice. Stir everything together until well combined.

2. Add the Crunch: Fold in the finely diced celery and red onion. Season with a pinch of salt and pepper.

3. Assemble the Wraps: Lay your large tortilla or wrap flat. Add a generous bed of spinach or romaine lettuce down the center. This creates a barrier to prevent the wrap from getting soggy. Pile on the buffalo chickpea salad, and add any extra toppings like shredded carrots or avocado slices.

1. Wrap it Up: Fold the sides of the tortilla over the filling, then tightly roll from the bottom up, tucking the ingredients in as you go. Slice in half and enjoy immediately!

Customize Your Perfect Wrap

The beauty of this recipe is its flexibility. Make it your own!

• Add More Protein: Stir in a handful of sunflower seeds or crushed walnuts for extra crunch and protein.

• Cheese Please: If you’re not vegan, crumbled blue cheese or feta is a fantastic addition.

• Different Greens: Use romaine lettuce, butter lettuce, or even kale instead of spinach.

• Wrap Vehicle: Don’t have large tortillas? Serve the filling in a pita pocket, on a bed of greens for a salad, or even on slider buns for mini sandwiches.

• Extra Heat: Add a pinch of cayenne pepper or a dash of hot sauce to the mixture.

FAQs (Your Questions Answered)

Can I make this ahead of time?
Absolutely! This is a perfect meal prep recipe. The chickpea salad filling will stay fresh in an airtight container in the refrigerator for 3-4 days. I recommend storing the filling separately from the wraps and veggies and assembling just before eating to keep the tortilla from getting soggy.

How do I keep my wrap from falling apart?

1. Use a fresh, pliable tortilla. You can quickly warm it in a dry skillet for 10 seconds per side to make it more flexible.

2. Don’t overfill it.

3. Create a lettuce barrier between the filling and the tortilla.

4. Roll it tightly and, if needed, wrap it in parchment paper or foil to hold its shape.

Is this dish gluten-free?
Easily! Just use your favorite gluten-free tortilla or wrap. The filling is naturally gluten-free, but always check your buffalo sauce label to be sure.

What can I use instead of vegan mayo?
Mashed avocado or plain, unsweetened vegan yogurt are great substitutes. You could also use a tahini-lemon mixture.

The Final Wrap

See? Getting a healthy and filling lunch on the table doesn’t require a lot of time or complicated ingredients. This wrap is proof that plant-based eating can be incredibly exciting, flavorful, and satisfying.

This 20-Minute Buffalo Chickpea Wrap is exactly what Flavor Flux is all about—empowering you to create delicious, uncomplicated food that brings joy to your table.

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20-Minute Buffalo Chickpea Wraps

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Print Recipe

These 20-Minute Buffalo Chickpea Wraps are a healthy, vegan twist on a classic flavor! Perfect for a quick lunch or easy dinner. Protein-packed, tangy, and so easy to make.

• Total Time: 20
• Yield: 4 servings

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed

• 1/4 cup buffalo hot sauce (like Frank’s RedHot)

• 2 tbsp vegan mayonnaise (or mashed avocado)

• 1 stalk celery, finely diced

• 2 tbsp red onion, finely diced

• 1 tbsp fresh lemon juice

• Salt and pepper to taste

• 4 large tortillas or wraps (gluten-free if needed)

• 2 cups fresh spinach or romaine lettuce

• Optional additions: shredded carrot, sliced avocado, fresh cilantro

Instructions

1. In a medium bowl, use a potato masher or fork to mash the chickpeas until they are broken down but still chunky.

2. Add the buffalo sauce, vegan mayonnaise, and lemon juice to the bowl. Stir until everything is well combined.

3. Fold in the diced celery and red onion. Season with salt and pepper to taste.

4. To assemble the wraps, lay a tortilla flat. Place a handful of spinach in the center of the tortilla.

5. Spoon a generous amount of the buffalo chickpea mixture over the spinach.

6. Add any optional toppings like shredded carrot or avocado.

7. Fold the sides of the tortilla inward, then tightly roll it up from the bottom. Slice in half and serve immediately.

Notes

• Make Ahead: The buffalo chickpea salad filling can be stored in an airtight container in the refrigerator for up to 4 days. Assemble wraps just before eating for the best texture.

• Spice Level: Adjust the amount of buffalo sauce to your preferred spice level. For a milder version, mix the buffalo sauce with an equal part of vegan mayo or yogurt.

• No Mayo: For an oil-free option, substitute the vegan mayo with mashed avocado or simply omit it. You may need a touch more buffalo sauce.

• Author: Emma Carter
• Prep Time: 20
• Category: Lunch, Main Course
• Method: No-Cook, Mashing, Assembling
• Cuisine: American
• Diet: Vegan