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These buffalo chickpea wraps are everything you love about buffalo chicken wraps, minus the meat! Packed with high-protein chickpeas, creamy avocado, crunchy veggies, and spicy buffalo sauce, this 15-minute recipe is perfect for quick lunches, meal prep, or a foolproof no-cook dinner.

A close-up of a halved wrap filled with leafy greens, sliced avocado, and a creamy, textured filling, placed on parchment paper.
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We tested a bunch of variations on buffalo chickpea salad (including sauces, textures, and even cooked vs. raw), and this wrap version seriously hits the sweet spot, folks!

It’s hearty, bold in flavor, and takes just 15 minutes to whip up (talk about easy!). Wrap it, slice it, and you’ve got yourself a grab-and-go lunch that holds up for picnics, work days, or even busy weeknights.

No Chicken, No Problem

  • High Protein: Chickpeas bring plenty of plant-based protein and fiber, making this a satisfying alternative to chicken.
  • Crunchy And Creamy: With carrots, celery, romaine, avocado, and a creamy buffalo chickpea filling, each bite hits all the textures.
  • Meal-Preppable: The filling holds up super well in the fridge, so you can easily prep it ahead for grab-and-go meals all week!

Reader rating

★★★★★

“Made these last night for dinner. So easy to put together! I added cucumber to get a little crunch.” —Laura

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A wrap sandwich sliced in half, filled with shredded vegetables, greens, and a creamy orange mixture, placed on a white plate over a red and white checkered cloth.

You Don’t Need Much

We kept it simple with pantry staples and a few fresh additions for these buffalo chickpea wraps. Jump down to the recipe card for exact measurements.

  • Chickpeas: We tested both mashed and whole. Lightly mashing gives the perfect spreadable filling that still has some bite.
  • Buffalo Hot Sauce: We tried a few brands, but Frank’s RedHot was our go-to here for the perfect flavor and heat balance.
  • Plain Greek Yogurt: Adds creaminess and cools down the spice. We preferred this over mayo or sour cream for its tang and protein boost.
  • Carrots And Celery: Classic buffalo flavors, but also bring crunch and freshness. Finely grate/chop them so they mix evenly into the filling!
  • Cilantro: Adds a pop of herby brightness that lifts the whole wrap.

Canned Vs. Dried

We tested this recipe with both canned and home-cooked chickpeas, and while both work, canned chickpeas are the winner for convenience and consistency. Just rinse and pat them dry before using to remove excess salt or briny taste!

Ingredients for a dish laid out on a red checkered cloth: chickpeas, yogurt, buffalo sauce, spices, celery, carrot, and cilantro.

Ready in 15 Minutes!

These buffalo chickpea wraps couldn’t be easier—no cooking (just mix, wrap, and eat!). This is an overview of the recipe. Jump to the recipe card for the full printable recipe.

  1. Mash the chickpeas lightly in a large bowl.
  2. Mix the filling ingredients until combined.
  3. Layer the tortillas with ranch-tossed romaine, sliced avocado, red onion, and the buffalo chickpea mixture.
  4. Wrap it up and slice it in half for the perfect handheld lunch!

Chill It

If you have time, you can let the filling sit in the fridge for about 10-15 minutes before assembling your wraps. This helps the flavors meld and the mixture firm up.

A bowl of chickpea salad mixed with herbs and a creamy, orange-colored dressing, with a metal spoon resting in the dish, on a red and white checkered tablecloth.
Don’t mash the chickpeas into a paste—keep about half lightly smashed. That bit of texture gives the wraps a heartier bite and keeps them from feeling mushy.

Storage Tips

Meal Prep It: Make the filling ahead of time and store it for up to 3 days. Assemble your buffalo chickpea wraps fresh for the best texture!

Great For Packing: These hold up well wrapped in foil or parchment (a.k.a. they’re ideal for picnics, packed lunches, or just generally being on the go).

Switch It Up: For a low-carb option, swap tortillas for lettuce wraps. Or, serve the filling over grains for a buffalo chickpea bowl.

A spinach tortilla topped with avocado slices, red onion, lettuce, and a chickpea mixture, on a plate over a red checkered cloth, with bowls of filling and lettuce nearby.
A close-up of a halved wrap filled with leafy greens, sliced avocado, and a creamy, textured filling, placed on parchment paper.
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Mashed Buffalo Chickpea Wraps (High Protein)

4.86 from 7 ratings
By: Sarah Bond
Prep: 15 minutes
Total: 15 minutes
Servings: 2 wraps
These buffalo chickpea wraps are a spicy, meat-free twist on the classic–packed with protein, creamy avocado, and crunchy veggies. Ready in 15 minutes for easy lunches or meal prep!

Ingredients 

Buffalo Chickpeas

  • 1 15-oz can chickpeas, drained, 425 g
  • ¼ cup buffalo hot sauce, 60 g
  • ¼ cup plain Greek yogurt, 60 g
  • ¼ cup finely grated carrot, about 1 carrot
  • ¼ cup finely chopped celery, about 1 rib
  • ¼ cup finely chopped cilantro
  • ¼ tsp each black pepper and garlic powder

Wraps

  • 2 cups chopped romaine
  • 1 Tbsp ranch dressing
  • 2 large tortilla wraps
  • ½ avocado, sliced
  • ¼ red onion, sliced
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Instructions 

  • Mash: Use a potato masher or fork to slightly mash up 1 15-oz can chickpeas in a large bowl.
    A glass bowl of chickpeas is being mashed with a metal potato masher on a red and white checkered tablecloth.
  • Mix: To the bowl, stir in ¼ cup buffalo hot sauce, ¼ cup plain Greek yogurt, ¼ cup finely grated carrot, ¼ cup finely chopped celery, ¼ cup finely chopped cilantro, and ¼ tsp each black pepper and garlic powder.
    A glass bowl with chickpeas, grated carrot, chopped herbs, white sauce, red sauce, and spices being mixed with a wooden spoon on a red checkered tablecloth.
  • Assemble: In a separate bowl, toss together 2 cups chopped romaine and 1 Tbsp ranch dressing. Divide evenly onto 2 large tortilla wraps along with ½ avocado (sliced) and ¼ red onion (sliced). Top with the Buffalo Chickpeas.
    A large spinach tortilla topped with avocado slices, lettuce, red onion, and a flavorful Buffalo Chickpea Wraps mixture on a white plate, set on a red checkered tablecloth.
  • Wrap: Fold the sides over the fillings, then roll up your wrap, tucking the side closet to you over the fillings and rolling away from you. Firmly squeeze the wrap to contain everything. Slice in half and enjoy!
    A hand holds a wrap cut in half, showing lettuce, cucumber, onions, avocado, and a creamy filling, against a red and white checkered background.

Nutrition

Serving: 1wrap | Calories: 520kcal | Carbohydrates: 68g | Protein: 22g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0g | Cholesterol: 5mg | Sodium: 1420mg | Potassium: 720mg | Fiber: 12g | Sugar: 7g | Vitamin A: 2800IU | Vitamin C: 18mg | Calcium: 180mg | Iron: 4.5mg

Nutrition information calculated by Sarah Bond, degreed nutritionist.

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4.86 from 7 votes

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15 Comments

  1. Cindy Olen says:

    4 stars only because I made cashew tofu ranch mayo and wrapped in lettuce. Made this for breakfast since I had all the ingredients. Love your recipes! Thank you for sharing.

    Reply
    1. The Live Eat Learn Team says:

      Happy you enjoyed it, thanks for cooking with us!

    2. Car says:

      5 stars
      Have you got the recipe for cashew tofu ranch mayo? Sounds delicious!

  2. Laura B says:

    5 stars
    Made these last night for dinner. So easy to put together! I added cucumber to get a little crunch. Hubby heated the filling first then made his wrap. The spiciness level was just right for me. Hubby added a little more buffalo sauce. We had enough leftover for lunch today. Yum!

    Reply
    1. Sarah Bond says:

      So thrilled to hear you loved it, Laura! Happy eating!

  3. Kathleen Stass says:

    5 stars
    I love this. It looks simple

    Reply
    1. Sarah Bond says:

      Happy eating! 😀

  4. Andrea says:

    5 stars
    These were really good! Easy to make. I will be making these a lot. Thanks for a great recipe!

    Reply
    1. The Live Eat Learn Team says:

      So glad these hit the spot Andrea, thanks for sharing!

  5. Miss Adele says:

    5 stars
    I made this for a quick lunch today and it was amazing. A nice balance of flavors. It actually makes quite a lot of filling so I think next time I’ll split it into three or four wraps so I can indulge in more avocado and salad with it. I think I’m using standard size wraps, but perhaps they’re a bit smaller than found elsewhere.

    Reply
    1. The Live Eat Learn Team says:

      Big smiles over here Adele, thanks for trying it!

  6. Kristen Thomas says:

    5 stars
    I made this and I love it. It was easy to make and tasty 😋 10/10 will make again.

    Reply
    1. The Live Eat Learn Team says:

      Thrilled you loved it, thanks for the review Kristen!

  7. Lynnette Dunn says:

    4 stars
    What is the calories and macros ? Thank you.

    Reply
    1. Sarah Bond says:

      Thanks so much for pointing out that these were missing. I have just added them below the recipe!