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Buffalo Chickpea Wraps

Buffalo Chickpea Wraps
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Buffalo Chickpea Wraps are a bold, spicy, and healthy plant-based take on the classic buffalo chicken sandwich. Using chickpeas for a protein-packed, fiber-rich filling, these wraps are easy to prepare and fully customizable. Perfect for lunch, dinner, or anytime you want a flavorful, guilt-free meal, these wraps combine tangy buffalo sauce, crunchy veggies, and creamy ranch dressing all rolled in whole wheat or gluten-free tortillas.

Ingredients

Scale

Main Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/4 to 1/3 cup buffalo sauce (adjust to taste)
  • 4 whole wheat or gluten-free wraps/tortillas
  • 1/4 cup ranch or vegan ranch dressing
  • 1/2 cup chopped celery
  • 1 cup shredded lettuce
  • 1/2 cup shredded carrots
  • Optional: 1/4 cup crumbled blue cheese or vegan cheese

Optional Add-ins & Variations

  • Extra hot sauce or cayenne powder (to taste)
  • 1/4 cup roasted pecans or walnuts, chopped
  • Large collard green leaves or lettuce leaves (for paleo green wrap)
  • Vegan cheese alternative instead of dairy cheese

Instructions

  1. Prepare the Chickpeas: Drain and rinse canned chickpeas thoroughly. Gently mash them using a fork or potato masher until they reach a slightly chunky, shredded-chicken-like consistency—retaining some texture is key.
  2. Mix in Buffalo Sauce: In a bowl, combine the mashed chickpeas with buffalo sauce. Stir well to coat every bite with the spicy, tangy flavor.
  3. Prep Your Veggies and Dressing: Chop fresh celery, shred lettuce and carrots, and have your ranch or vegan ranch dressing ready to balance the heat.
  4. Assemble the Wraps: Lay each wrap flat, spread a layer of ranch dressing, add a generous amount of the buffalo chickpea mixture, then pile on the crunchy veggies. Sprinkle crumbled blue cheese or vegan cheese if desired.
  5. Roll and Serve: Fold the sides of the wrap inward and roll tightly from one end to the other, securing all fillings inside. Serve immediately or wrap for later enjoyment.

Notes

  • Don’t over-mash chickpeas to keep texture hearty and avoid mushiness.
  • Adjust the heat level by tasting and gradually adding more buffalo sauce or cayenne powder.
  • Make ranch or vegan ranch dressing from scratch for fresher taste.
  • Lightly toast wraps before assembling to enhance flavor and ease rolling.
  • Add fresh herbs like cilantro or parsley to brighten flavor.

Nutrition

Keywords: Buffalo chickpea wraps, vegan buffalo wraps, plant-based wraps, gluten-free wraps, spicy chickpea wrap, healthy lunch, vegetarian buffalo recipe

Find it online: https://gourmetglazing.com/buffalo-chickpea-wraps/