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Jump to RecipeThese avocado buffalo chickpea salad wraps are spicy, creamy, crunchy and ready in about 15 minutes. Chickpeas are lightly mashed with ripe avocado and a little Greek yogurt, then tossed with tangy buffalo sauce, crunchy celery, red onion and fresh herbs. Wrapped up in a soft tortilla with crisp lettuce, they taste like your favorite buffalo wings, only lighter, plant based and perfect for lunch.
They are packed with fiber and plant protein, need no cooking and are easy to prep ahead. If you love easy lunches, try my make ahead chicken meal prep bowls or this creamy easy crab salad for more quick ideas.
Why You Will Love These Wraps
- Buffalo flavor without the wings. Tangy, spicy and satisfying.
- Ready in 15 minutes. No cooking, just mash, mix and roll.
- High in fiber and protein. About 13 grams of protein and 11 grams of fiber per wrap.
- Vegetarian and easy to make vegan. Swap the yogurt for vegan mayo.
- Great for meal prep. Make the filling ahead for fast lunches all week.
Ingredients You Will Need
These simple, budget friendly ingredients come together quickly. Exact amounts are in the recipe card below.
For the buffalo chickpea salad
- Chickpeas: canned chickpeas, drained and rinsed. They are mild, creamy and full of protein.
- Ripe avocado: adds creaminess and healthy fats, so you need less mayo or yogurt.
- Plain Greek yogurt: for tang and extra protein. Vegan mayo works for a vegan version.
- Buffalo hot sauce: the classic cayenne pepper sauce gives the signature buffalo flavor.
- Celery: finely diced for crunch, just like the celery sticks served with wings.
- Red onion: finely minced for a mild bite.
- Lemon juice: keeps the avocado bright and adds freshness.
- Garlic powder, salt and pepper.
- Fresh chives or green onions: for color and a fresh onion flavor.
For the wraps
- Large flour or whole wheat tortillas: spinach or low carb wraps also work.
- Romaine or butter lettuce: for crunch and freshness.
- Shredded carrots: add sweetness and color.
- Ranch or blue cheese dressing (optional): a drizzle adds that classic wing night flavor.
How to Make Avocado Buffalo Chickpea Salad Wraps
1. Drain and rinse the chickpeas
Pour the chickpeas into a fine mesh strainer, rinse them under cold water and shake off as much liquid as possible. Pat them dry with a towel. Dry chickpeas absorb more flavor and keep the filling from getting watery.
2. Mash the chickpeas and avocado
Cut the avocado in half, remove the pit and scoop the flesh into a large bowl. An avocado slicer makes this quick and clean. Add the chickpeas and mash everything together with a potato masher or fork. Leave some chickpeas partly whole for texture.
3. Mix in the buffalo sauce and veggies
Stir in the Greek yogurt, buffalo sauce, lemon juice, garlic powder, salt and pepper. Fold in the celery, red onion and chives. A vegetable chopper makes the small dice fast. Taste and add more buffalo sauce if you like it spicier.
4. Assemble the wraps
Lay a tortilla flat and add a few lettuce leaves and a handful of shredded carrots. Spoon about a quarter of the buffalo chickpea salad down the center. Drizzle with ranch or blue cheese dressing if using.
5. Roll and serve
Fold in the sides of the tortilla, then roll it up tightly from the bottom. Slice in half and serve right away, or wrap tightly in foil or parchment for lunch on the go.
Tips for the Best Chickpea Salad Wraps
- Use a ripe avocado. It should yield slightly to gentle pressure.
- Do not over mash. A mix of smooth and chunky chickpeas gives the best texture.
- Warm the tortillas. A few seconds in a dry pan makes them soft and less likely to tear.
- Add the lemon juice. It keeps the avocado from browning.
- Adjust the heat. Start with less buffalo sauce and add more to taste.
Why Chickpeas Are So Good in a Salad
Chickpeas are one of the most useful pantry ingredients for quick, healthy meals. They are naturally creamy when mashed, so they create a texture similar to chicken or tuna salad without any cooking. They are also rich in plant protein and fiber, which keeps you full for hours, and they soak up bold flavors like buffalo sauce beautifully. One can of chickpeas costs very little, making these wraps an easy, budget friendly lunch. Combined with avocado, you get a filling, balanced meal with healthy fats, complex carbs and protein all rolled into one.
How Spicy Are These Wraps?
Classic buffalo sauce has a medium heat that most people find pleasantly spicy rather than fiery. The avocado and Greek yogurt help cool it down, and the celery and lettuce add fresh crunch. For a milder version, use half the buffalo sauce and add a little more yogurt. For more heat, add a pinch of cayenne or a few drops of extra hot sauce. You can also mix buffalo sauce with a spoonful of ranch for a creamy buffalo ranch flavor that kids tend to enjoy.
How to Roll a Wrap That Stays Closed
A well rolled wrap makes all the difference, especially if you are packing it for lunch. Start with a large 10 to 12 inch tortilla, since smaller ones are hard to close around a generous filling. Warm it for 10 to 15 seconds per side in a dry skillet or a few seconds in the microwave, which makes it soft and flexible. Place the lettuce and filling in a line across the lower third of the tortilla, leaving about 2 inches free on each side. Fold the left and right sides in over the filling, then lift the bottom edge up and over, tucking it tightly under the filling. Keep rolling away from you while holding the sides in place. Rest the wrap seam side down for a minute, then slice it diagonally with a sharp knife. For lunch boxes, wrap it tightly in parchment or foil first, then cut it in half through the paper so it holds together perfectly.
Easy Variations
- Buffalo chickpea lettuce wraps: skip the tortilla and serve the filling in large lettuce leaves.
- Buffalo chickpea salad bowl: serve over greens or rice with extra veggies.
- Add cheese: sprinkle in crumbled blue cheese or feta.
- Stuffed sweet potato: spoon the filling into a baked sweet potato.
- Sandwich style: pile onto toasted whole grain bread.
- Add chicken: mix in shredded chicken for extra protein.
What to Serve With Buffalo Chickpea Wraps
These wraps are a complete meal on their own, but a crisp side makes them even better. Serve them with celery and carrot sticks, a handful of chips, or a fresh cucumber salad. A crunchy cabbage crunch salad is also a great match. For a bigger Mediterranean spread, pair them with my lemon herb Mediterranean chicken salad.
Meal Prep and Storage
- Make the filling ahead: store it in an airtight container or glass meal prep containers for up to 3 days.
- Prevent browning: press plastic wrap directly onto the surface of the filling and add extra lemon juice.
- Assemble fresh: wrap the tortillas the day you eat them so they do not get soggy.
- Packed lunches: wrap tightly in foil and keep chilled with an ice pack.
- Freezing: not recommended because of the avocado and fresh vegetables.
Are These Wraps Healthy?
Yes. Chickpeas provide plant protein, fiber, iron and folate. Avocado adds heart healthy monounsaturated fats and potassium, and Greek yogurt adds protein and calcium. Buffalo sauce is naturally low in calories, and the vegetables add crunch and vitamins. With a whole wheat tortilla, each wrap has about 420 calories, 13 grams of protein and 11 grams of fiber. Buffalo sauce can be high in sodium, so look for a lower sodium version if you are watching your salt intake.
Perfect for Busy Weekday Lunches
These wraps are one of my favorite work from home or packed lunches. On Sunday, make a batch of the buffalo chickpea salad and keep it in the fridge along with washed lettuce and tortillas. Each day, it takes less than two minutes to roll a fresh wrap. You can also pack the filling separately and assemble the wrap right before eating, which keeps the tortilla soft and the lettuce crisp. It is an easy way to eat more plant protein and vegetables without spending time in the kitchen.
Common Mistakes to Avoid
- Using wet chickpeas. Extra liquid makes the filling runny.
- Overfilling the tortilla. It makes rolling difficult. About 1/2 cup of filling is plenty.
- Using cold, stiff tortillas. Warm them briefly so they roll without cracking.
- Making the wraps too far ahead. Assemble close to serving for the best texture.
Frequently Asked Questions
Can I make buffalo chickpea salad ahead of time?
Yes. The filling keeps in the fridge for up to 3 days. Add a little extra lemon juice and press plastic wrap onto the surface to prevent browning.
Are these wraps vegan?
They are vegetarian. To make them vegan, use vegan mayo or plain dairy free yogurt, and skip the ranch or use a vegan ranch.
Can I use dried chickpeas?
Yes. Use about 1 1/2 cups of cooked chickpeas in place of one can.
What is the best buffalo sauce to use?
A classic cayenne pepper hot sauce mixed with a little butter or oil gives the traditional buffalo flavor. Many store bought buffalo wing sauces work well too.
How do I keep my wrap from falling apart?
Warm the tortilla, do not overfill it, fold in the sides first and roll tightly. Wrapping it in foil or parchment helps it hold its shape.
Can I serve it without a tortilla?
Yes. Serve it in lettuce cups, over greens, with crackers or on toast.
A Spicy, Healthy Lunch You Will Crave
These avocado buffalo chickpea salad wraps are quick, filling and full of bold flavor. They are perfect for busy days, meal prep and anyone looking for a tasty plant based lunch. If you make them, leave a star rating and a comment below, and save the recipe to your Pinterest healthy lunch board.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 13 g |
| Carbohydrates | 52 g |
| Fat | 18 g |
| Saturated Fat | 3 g |
| Fiber | 11 g |
| Sugar | 4 g |
| Sodium | 980 mg |
Nutrition values are estimates calculated from standard ingredient data and will vary with the brands and exact amounts you use.
Avocado Buffalo Chickpea Salad Wraps
Ingredients
Method
- Drain, rinse and pat the chickpeas dry.
- Mash the avocado and chickpeas together in a large bowl, leaving some chickpeas partly whole.
- Stir in the yogurt, buffalo sauce, lemon juice, garlic powder, salt and pepper. Fold in the celery, red onion and chives.
- Warm the tortillas briefly in a dry skillet.
- Top each tortilla with lettuce, carrots and a quarter of the buffalo chickpea salad. Drizzle with dressing if using.
- Fold in the sides, roll tightly and slice in half to serve.
