Buffalo Chickpea Veggie Wrap (Printable)

Tangy buffalo-seasoned chickpeas and crisp veggies wrapped with creamy dressing for a flavorful vegan lunch.

# Components:

→ Chickpea Filling

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons olive oil
03 - 1/2 teaspoon garlic powder
04 - 1/2 teaspoon onion powder
05 - 1/2 teaspoon smoked paprika
06 - 1/4 teaspoon salt
07 - 1/4 teaspoon black pepper
08 - 1/3 cup buffalo sauce (ensure vegan if required)

→ Wrap & Vegetables

09 - 4 large flour tortillas or wraps
10 - 1 cup shredded romaine or iceberg lettuce
11 - 1/2 cup shredded carrots
12 - 1/2 cup cucumber, thinly sliced
13 - 1/4 cup red onion, thinly sliced
14 - 1/2 avocado, sliced (optional)

→ Dressing

15 - 1/3 cup vegan ranch or blue cheese dressing

# Method:

01 - Heat olive oil in a medium skillet over medium heat. Add chickpeas, garlic powder, onion powder, smoked paprika, salt, and pepper. Sauté, stirring occasionally, until golden and slightly crisp, about 5 to 6 minutes.
02 - Pour buffalo sauce over the sautéed chickpeas and stir until evenly coated. Cook for an additional 2 to 3 minutes until heated through. Remove skillet from heat.
03 - Briefly warm tortillas in a dry pan or in the microwave until pliable.
04 - Lay each tortilla flat. Spread 1 to 2 tablespoons of dressing in the center of each.
05 - Top each tortilla with shredded lettuce, carrots, cucumber, red onion, and avocado slices if used.
06 - Spoon the buffalo chickpea mixture over the prepared veggies.
07 - Fold in the sides of each tortilla and roll up tightly to enclose the filling.
08 - Cut each wrap in half and serve immediately.

# Expert Advice:

01 -
  • Uses pantry ingredients you probably already have on hand
  • Ready in under half an hour so it is perfect for busy days
  • Packed with protein and fiber for a satisfying meatless meal
  • Easily customizable for gluten-free or non-vegan needs
  • Great for meal prep or quick grab-and-go lunches
02 -
  • Naturally vegan and nut-free so great for most dietary needs
  • Good source of plant protein and high in fiber
  • Perfect for lunches on the go or make-ahead meal prep
03 -
  • Letting the chickpeas get golden in the olive oil makes all the difference in flavor and crunch Do not rush this step Rolling tightly keeps all those delicious fillings from escaping For extra indulgence brush your wrap lightly with olive oil and toast in a skillet for a few minutes per side
  • I learned the hard way not to overfill so start small and add more as you go

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