Chickpea Buffalo Ranch Wrap
This Chickpea Buffalo Ranch Wrap is the ultimate lunch filled with mouthwatering buffalo chickpeas, crisp romaine and carrots, creamy avocado, and cooling ranch. This recipe is easy to make in just 15 minutes and stores well in the fridge overnight for a lunch the next day!
Everyone also loves these fabulous wraps…
- If you love buffalo, then you need to try my Buffalo Tofu Wrap! It’s similar to this buffalo chickpea wrap…but with protein-packed tofu!
- This Thai Peanut Tofu Wrap is for all my peanut sauce lovers…this one will be a classic favorite!
- For a good crunchy wrap, try out my Crispy Caesar Kale Wrap with crispy chickpeas…yum!
Ingredients
- Chickpeas (Garbanzo Beans) – You only need one can of chickpeas for this recipe!
- Buffalo Sauce & Spices – You can use whatever buffalo sauce you like. Frank’s Red Hot or Primal Kitchen Buffalo Sauce are popular options. I sometimes use the off-brand buffalo sauce to save money!
- Veggies – Chopped romaine, matchstick carrots, and avocado
- Wrap – You’ll want to use large tortillas (at least 8-inches). You can even use fun flavors – I used sun-dried tomato wraps in this recipe. You can find gluten-free wrap options too!
- Vegan Ranch – You can use a store-bought one (I like this one from Follow Your Heart). You can also make your own homemade healthy vegan ranch! This one is made with vegan yogurt and is so refreshing!
*You could also enjoy this buffalo chickpea mixture in a high protein red lentil wrap!
See recipe card for full ingredient list and quantities.
Substitutions & Variations
- Instead of chickpeas, try white beans like Cannellini Beans or Great Northern Beans.
- Add in other veggies like red pepper slices, cucumber, kale, spinach, and more!
How to Make this Buffalo Chickpea Wrap
Make your buffalo chickpeas
Add your chickpeas to a large pan over LOW-MED heat. Pour in your buffalo sauce, garlic powder, and onion powder. Stir until combined. Simmer for 5 minutes, until chickpeas begin to soften and absorb the buffalo sauce. Use the back of a fork or a potato masher to mash some of your chickpeas for different texture in your wrap. (I usually mash about 1/3).
Assemble your wrap
Start with your large tortilla on a flat surface.
Add ranch.
Add your chopped romaine and carrots.
Top with avocado slices.
Finish with your buffalo chickpeas.
Roll it up!
(Optional- grill for a crispy outside)
How to store leftovers
Store leftovers separately in an airtight container in the refrigerator for up to 3-4 days. You can make a wrap up to 24 hours in advance for lunch (I would not recommend longer as it will get soggy).
What to serve with these wraps
- Serve with some crispy chips, pretzels, or even your own homemade dill pickle potato chips.
- This buffalo chickpea wrap is great with some fresh fruit on the side like apple slices or strawberries in the summertime.
- Who doesn’t love a good dip? Serve this wrap with some dip like almond dip or everything bagel hummus!
- This wrap goes great with a pasta salad or green salad like my dill pickle pasta salad or a bright spring mix salad!
Other Ways to Enjoy These Buffalo Chickpea Wraps
- You could add all these ingredients on top of a bed of romaine or spinach to make a buffalo chickpea salad.
- Instead of a wrap, make a it a delicious sandwich with some sourdough bread!
How can I meal prep this recipe?
Most definitely! You can make these buffalo chickpea wraps up to 24 hours in advance for a lunch or dinner to go. It doesn’t get very soggy in 24 hours, but if it sits longer with the ranch, it will likely get soggy. To be safe, you can store the ranch on the side and dip your wrap in the ranch!
You could also store your ingredients separately and assemble the night before or morning of.
Got some extra buffalo sauce? Try out these other amazing buffalo recipes!
Pro Tips ✔️
- Choose the largest wrap you can find. Many are 8 inches (or even up to 12 inches!). The larger the better because it makes it so much easier to roll your wrap.
- I love to grill this wrap for a crisp outer texture! You can just warm it in a saucepan over medium heat with a little bit of oil for a few minutes.
⇨ More Amazing Lunch & Dinner Recipes ⇦
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Chickpea Buffalo Ranch Wrap
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Ingredients
- 3 large tortillas
- 15 oz can of chickpeas drained and rinsed
- 1/3 cup buffalo sauce such as Frank's Red Hot
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- 1/2 ripe avocado sliced
- 1-2 cups chopped romaine
- 1 cup matchstick carrots
- 1/4-1/3 cup vegan ranch homemade* or store bought
Instructions
- Add your drained and rinsed chickpeas to a large pan over LOW-MED heat. Pour in your buffalo sauce, garlic powder, and onion powder. Stir until combined. Simmer for 5 minutes, until chickpeas begin to soften and absorb the buffalo sauce.Use the back of a fork or a potato masher to mash some of your chickpeas for different texture in your wrap. ( I usually mash about 1/3)15 oz can of chickpeas, 1/3 cup buffalo sauce, 1/2 tsp garlic powder, 1/4 tsp onion powder
- Assemble your wrap:If your tortilla is a little dry, warm it in the microwave for 5-10 seconds.Lay the tortilla on a flat surface. Spread some vegan ranch in the middle of the wrap.3 large tortillas, 1/4-1/3 cup vegan ranch
- Add your chopped romaine and carrots on top.1-2 cups chopped romaine, 1 cup matchstick carrots
- Add your avocado slices above the romaine and carrots.1/2 ripe avocado
- Top with a hefty portion of buffalo chickpeas.
- Roll your wrap from the bottom, tucking in the edges as you go, and gently close your wrap tightly.
- Optional – Grill your wrap for a crispy outer texture! Store the wrap pre-made the fridge for up to 24 hours or ingredients separately for up to 3 days. Enjoy!
Have been using your recipes for awhile, but this might be my favorite yet! Love anything buffalo chicken so having a healthier wrap idea was so clutch. Thanks for the great tips!
Thanks so much Jake! Really appreciate the review.