Avocado Buffalo Chickpea Salad Wraps: A Flavor-Packed Plant-Based Meal
When it comes to quick, satisfying meals that are both nourishing and bursting with flavor, wraps are always a winner. Among the countless variations, avocado buffalo chickpea salad wraps stand out for their perfect balance of creamy, spicy, and crunchy textures. Instead of relying on heavy meats or processed fillers, this recipe turns to chickpeas—protein-packed little legumes that absorb the bold tang of buffalo sauce beautifully. Pair that with rich avocado and crisp veggies, and you’ve got a wrap that feels indulgent yet wholesome.
These wraps are an excellent choice for busy weeknights, meal prep, or even a portable lunch. They’re also plant-based, making them a great option for vegetarians and vegans looking for bold flavor without compromise. Each bite delivers a creamy-spicy punch, cooled down by the buttery avocado and the freshness of crunchy greens. Best of all, you can whip them up in under 20 minutes, making them a go-to when time and energy are short.
Ingredients Needed
Here’s a breakdown of the ingredients with approximate calorie counts per serving (based on 4 wraps):
| Ingredient | Amount | Approx. Calories |
|---|---|---|
| Chickpeas (cooked, canned) | 1 can (15 oz) | 350 |
| Avocado | 1 medium | 240 |
| Buffalo sauce | ¼ cup | 50 |
| Greek yogurt or vegan mayo | ¼ cup | 100 |
| Celery (chopped) | ½ cup | 10 |
| Carrot (grated) | ½ cup | 25 |
| Romaine or spinach leaves | 1 cup | 10 |
| Whole wheat wraps or tortillas | 4 large | 400 |
| Red onion (sliced, optional) | ¼ cup | 15 |
| Salt & pepper | To taste | — |
Step-by-Step Cooking Instructions
- Mash the chickpeas – Drain and rinse chickpeas, then lightly mash them in a bowl with a fork or potato masher. Leave some chunks for texture.
- Add creaminess – Mix in the avocado and Greek yogurt (or vegan mayo), stirring until creamy.
- Season with flavor – Add buffalo sauce, celery, carrots, and onion. Stir well until all ingredients are evenly coated.
- Adjust taste – Season with salt and pepper as needed. Add extra buffalo sauce if you like it spicier.
- Assemble the wraps – Lay a tortilla flat, add a layer of lettuce or spinach, then spoon the chickpea mixture on top.
- Wrap it up – Fold the sides in and roll tightly into a wrap. Slice in half for easier serving.
- Serve immediately – Or wrap in parchment paper for an on-the-go meal.
Tips for Customizing the Recipe
- Spice level: Adjust buffalo sauce depending on how mild or spicy you like it. Add a dash of hot sauce for extra heat.
- Creamy swaps: Use hummus, tahini, or cashew cream instead of yogurt/mayo for a different twist.
- Veggie boost: Add cucumbers, bell peppers, or shredded cabbage for crunch and nutrition.
- Low-carb option: Swap tortillas for lettuce wraps.
- Protein upgrade: Mix in cooked quinoa, edamame, or roasted tofu cubes for added protein.
Nutritional Information (per wrap, approx.)
| Nutrient | Amount |
|---|---|
| Calories | ~285 |
| Protein | 10g |
| Carbohydrates | 38g |
| Fat | 11g |
| Fiber | 8g |
| Sugar | 3g |
| Sodium | Depends on buffalo sauce used |
Serving Suggestions
- Serve with a side of sweet potato fries or roasted veggies for a filling dinner.
- Cut into smaller pieces and secure with toothpicks for party appetizers.
- Pair with a light soup or salad for a complete meal.
- Pack into lunch boxes for a satisfying, mess-free midday option.
- For game day or casual gatherings, serve with extra buffalo sauce or a ranch-style dip.
Avocado Buffalo Chickpea Salad Wraps: A Flavor-Packed Plant-Based Meal
Course: Recipes4
servings15
minutes15
minutes285
kcalIngredients
1 can (15 oz) chickpeas, drained & rinsed
1 medium avocado
¼ cup buffalo sauce
¼ cup Greek yogurt or vegan mayo
½ cup celery, chopped
½ cup carrot, grated
¼ cup red onion, sliced (optional)
1 cup romaine or spinach leaves
4 large whole wheat tortillas or wraps
Salt & pepper, to taste
Directions
- In a medium bowl, lightly mash the chickpeas with a fork, leaving some chunks for texture.
- Add avocado and Greek yogurt (or vegan mayo). Mix until creamy.
- Stir in buffalo sauce, celery, carrot, and red onion. Season with salt and pepper.
- Lay out a tortilla, add greens, and spoon the chickpea mixture on top.
- Fold the sides and roll into a wrap. Slice in half for easier serving.
- Serve immediately or wrap in parchment for on-the-go meals.
Notes
- For best results, assemble wraps just before serving to prevent sogginess.
If prepping ahead, store the chickpea mixture in an airtight container in the fridge for up to 2 days.
Use gluten-free tortillas or large lettuce leaves for a gluten-free option.
FAQs
1. Can I make avocado buffalo chickpea salad wraps ahead of time?
Yes! You can prepare the chickpea salad filling up to 2 days in advance and store it in an airtight container in the fridge. For the best texture, assemble the wraps just before eating so the tortillas and greens don’t get soggy.
2. Are avocado buffalo chickpea salad wraps vegan?
They can be! Simply use vegan mayo or a dairy-free yogurt in place of Greek yogurt. Everything else is naturally plant-based.
3. What type of buffalo sauce works best?
Any store-bought or homemade buffalo sauce will work. If you prefer a mild flavor, go with a medium buffalo sauce, but for more heat, choose a spicier blend or add hot sauce.
4. Can I use something other than chickpeas?
Absolutely. White beans, lentils, or even mashed tofu can work as alternatives. Chickpeas are the most popular choice because they hold their shape and absorb flavor well.
5. What can I serve with avocado buffalo chickpea salad wraps?
They pair wonderfully with sweet potato fries, roasted veggies, or a fresh side salad. For gatherings, serve them cut into halves or smaller rolls with extra dipping sauce.
Conclusion
Avocado buffalo chickpea salad wraps prove that fast, plant-based meals don’t have to sacrifice flavor. Creamy avocado blends perfectly with spicy buffalo sauce, while chickpeas add protein and texture. These wraps are endlessly customizable, easy to make, and perfect for everything from quick lunches to crowd-pleasing party food. Once you try them, they’ll likely earn a permanent spot in your weekly meal rotation.
