• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
With Sweet Honey
  • Home
  • Recipe Index
  • Lifestyle
  • My Story
    • Work With Me
    • My Portfolio
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • Recipe Index
  • Lifestyle
  • My Portfolio
  • Work With Me
  • Contact
    • Email
    • Instagram
    • Pinterest
  • ×

    Home » Recipes

    Easy Buffalo Chickpea Wraps

    Published: May 3, 2022 · Modified: Aug 7, 2022 by Katelyn | With Sweet Honey · This post may contain affiliate links Leave a Comment

    Jump to Recipe Print Recipe

    These incredibly easy buffalo chickpea wraps are topped with healthy vegetables like carrots, avocado, pickled red onions and spinach. The perfect lunch to bring to work or have throughout the week. Made with gluten free wraps and vegan friendly ingredients!

    two halves of a buffalo chickpea wrap stacked on top of one another and placed on a wooden cutting board
    Jump to:
    • Easy 10-Minute Meal
    • Reasons You’ll Love This Recipe
    • Ingredients for Easy Buffalo Chickpea Wraps
    • Step-by-step Directions
    • Additional Add-in Ideas
    • How To Store Buffalo Chickpea Wraps
    • More Lunch Recipes:
    • Let's Connect
    • Easy Buffalo Chickpea Wraps

    Easy 10-Minute Meal

    So when I say these are easy to make, I mean it! In under 10-minutes, you are going to have a flavorful wrap that is packed with veggies and protein. It’s also budget friendly too! Grocery prices have been on the rise and I wanted to keep budget in mind with this recipe. If you’re like me, you probably already have a few cans of chickpeas in the pantry and hot sauce in the fridge. Only a few more affordable ingredients and fresh veggies needed for this tasty wrap recipe.

    hand holding a buffalo chickpea wrap half with wraps and dip in the background

    Reasons You’ll Love This Recipe

    • No bake: The main protein in these buffalo wraps are chickpeas. No baking, sautéing, or grilling required!
    • 10-minute meal: With no need for cooking or baking, this recipe comes together in under 10-minutes.
    • Simple ingredients: The ingredient list is straight-forward and includes a lot of things you might already have. It’s also easy to customize the wrap toppings if you want to use up veggies in your fridge.
    • Use as a dip: In addition to using the buffalo chickpea mixture in wraps, it also makes a tasty buffalo dip! Grab your favorite crackers or chips!
    ingredients for buffalo chickpea wraps in small bowls on a marble table

    Ingredients for Easy Buffalo Chickpea Wraps

    • Chickpeas: The main protein ingredient in these wraps. Make sure to rinse and drain the can of chickpeas before using. To dry the chickpeas, just pat them with a paper towel to soak up any extra water.
    • Hot Sauce: I love using Frank's RedHot Original but you can use what you have on hand. Feel free to adjust the amount of hot sauce depending on your spice preference. 
    • Sour Cream: I use dairy free, vegan sour cream but regular can work here if you prefer.
    • Paprika: If you don’t have paprika, you could substitute cayenne pepper but you may want to use less since it is slightly stronger in flavor.
    • Salt & Pepper: Taste and adjust to your liking.
    • Carrots: Shredded carrots add a tasty addition to these buffalo chickpea wraps. An easy way to shred carrots quickly is using a food processor with the grater blade attachment. 
    • Avocado: Avocado slices to add creaminess and healthy fat to the wraps. 
    • Pickled Red Onions: Pickled red onions are simple to make but they can also be found at some grocery stores. If you wanted a substitute, I’d use fresh red onions instead.
    • Spinach: Spinach is a healthy green and easy to add to any wrap, especially this one. 
    • Wraps: I recommend using an 8-inch tortilla for this recipe. I prefer to use gluten free wraps but you can use whatever type of wrap you like. You could also use lettuce wraps instead.

    Step-by-step Directions

    Make the chickpea mixture: Drain and rinse the chickpeas. (Optional) pat the chickpeas dry with a paper towel. In a medium bowl, mash the chickpeas using a fork. Add the hot sauce, sour cream, paprika, salt and pepper. Mix to combine.

    hand holding a fork and smashing chickpeas in a glass bowl
    smashed chickpeas with buffalo sauce and sour cream mixed together in a glass bowl with a fork

    Assemble the wraps: Place tortillas on a plate and add a layer of the buffalo chickpea mixture. Layer with the carrots, avocado, pickled red onions, and spinach. 

    hand placing shredded carrots on buffalo chickpea wrap
    hands folding a buffalo chickpea wrap on a blue plate

    Serve: Wrap tightly like a burrito and serve with additional hot sauce if desired. Enjoy!

    hand holding a folded up wrap on a blue plate
    hand holding two halves of a buffalo chickpea wrap over a blue plate

    Additional Add-in Ideas

    Add cheese: If you want to add additional creaminess, you could sprinkle blue cheese, feta or crumbled goat cheese on top.

    Switch up the protein: You could use cooked shredded chicken or ground turkey in addition to or instead of the chickpeas.

    More veggies: For added crunch, try adding cucumber slices or chopped bell pepper.

    How To Store Buffalo Chickpea Wraps

    The chickpea mixture can be stored in an airtight container in the fridge for up to one week. 

    I recommend assembling the wraps when ready to serve so the wraps don’t get soggy. But they can usually be stored assembled in the fridge for up to a day without any issue.

    More Lunch Recipes:

    • Spicy Sesame Peanut Zucchini Noodles
    • Healthy No Mayo Tuna Salad
    • Whole30 Sloppy Joes
    • Easy Veggie Hummus Sandwich
    • Easy Spicy Honey Garlic Shrimp

    Let's Connect

    If you’ve tried this recipe or others, let us know in the comments below! We always love hearing from you. Also feel free to follow along on Instagram and Pinterest where we share more recipes and food photography!

    This post contains affiliate links. Thank you for supporting With Sweet Honey!

    two halves of a buffalo chickpea wrap stacked on top of one another and placed on a wooden cutting board

    Easy Buffalo Chickpea Wraps

    These incredibly easy buffalo chickpea wraps are topped with healthy vegetables like carrots, avocado, pickled red onions and spinach. The perfect lunch and made with gluten free wraps and vegan friendly ingredients!
    Print Pin Rate
    Course: Lunch
    Cuisine: American
    Keyword: buffalo wraps, easy meal, vegan wrap
    Prep Time: 10 minutes
    Total Time: 10 minutes
    Servings: 4 servings
    Katelyn | With Sweet Honey

    Equipment

    • mixing bowl

    Ingredients

    Buffalo Chickpeas

    • 1 can chickpeas, rinsed and drained (15 oz)
    • 3 tbsp hot sauce (I use Frank's RedHot Original)
    • 3 tbsp dairy free sour cream (or you could use regular sour cream if preferred)
    • ¼ tsp paprika
    • ¼ tsp sea salt
    • ⅛ tsp ground pepper

    Add-Ins

    • ½ cup shredded carrots (about 1 large carrot)
    • 1 avocado sliced
    • ¼ cup pickled red onions
    • 2 cups fresh spinach
    • 4 8-inch wraps (I use gluten free)

    Instructions

    • Drain and rinse the chickpeas. (Optional) pat the chickpeas dry with a paper towel.
    • In a medium bowl, mash the chickpeas using a fork. Add the hot sauce, sour cream, paprika, salt and pepper. Mix to combine.
    • Place tortillas on a plate and add a layer of the buffalo chickpea mixture. Layer with the carrots, avocado, pickled red onions, and spinach.
    • Wrap tightly like a burrito and serve with additional hot sauce if desired. Enjoy!

    Notes

    To Store: The chickpea mixture can be stored in an airtight container in the fridge for up to one week. I recommend assembling the wraps when ready to serve so the wraps don’t get soggy. But they can usually be stored assembled in the fridge for up to a day without any issue.
    Tried this recipe?Tag @withsweethoney on Instagram!
    « Cinnamon Roll Muffins (Gluten Free, Dairy Free)
    Chunky Monkey Banana Breakfast Cookies »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Katelyn! I create gluten-free, dairy-free, and paleo recipes that are easy and delicious. Food should make you feel good, and I hope my recipes inspire you to try something new. Happy cooking!

    More about me →

    Spring Recipes

    • Gluten Free Lemon Poppy Seed Muffins
    • The Best Deviled Egg Potato Salad
    • The Best Gluten Free Carrot Cake Bars
    • Healthier Lemon Bars (Gluten Free, Dairy Free)

    Popular Posts

    • Vegetable Cabbage Soup (Whole30, Paleo)
    • Easy Cabbage Roll Soup
    • Ground Beef Stroganoff (Dairy Free)
    • Healthy Egg Roll in a Bowl

    My Personal Favorites

    • Salmon Patties (Gluten Free)
    • Roasted Tomato Basil Soup (Dairy Free)
    • Gluten Free Strawberry Rhubarb Crumble
    • Ground Beef Stroganoff (Dairy Free)

    Footer

    ↑ back to top

    About

    • My Story
    • Portfolio
    • Work With Me
    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 With Sweet Honey | All Rights Reserved