Buffalo Chickpea Wraps

Need a healthy lunch that actually satisfies? Try these buffalo chickpea wraps! This easy, high-fiber recipe is as tasty as it is nutritious. 

There is something so incredibly satisfying about buffalo chicken dip.

It’s spicy. It’s creamy. But unfortunately, it doesn’t always leave me feeling my best health-wise. Can you relate?

If you love anything ‘buffalo’-flavored as much as I do, you’re going to obsess over these buffalo chickpea wraps! Especially if you’re working on weight loss or other health goals.

You get all the flavor and satisfaction of your favorite game-day dip in a healthy, high-fiber wrap you can eat every single day.

Seriously, does it get any better than that?

Why you’ll love buffalo chickpea wraps

• So tasty. These buffalo-flavored wraps have all the spice and satisfying creaminess of your favorite dip.
• Nutritious. These little wraps are big on fiber! Thanks to the chickpeas, avocado, and whole wheat tortilla, this easy meal can support your digestion and health.
• Really filling. That fiber means this wrap is super filling and satiating too. If you struggle with cravings or nighttime snacking, this recipe is one to try.
• Budget-friendly. It’s a recipe focused on canned beans, so you know it won’t break the bank!
• Fast and easy. All you need to make this recipe is a can opener, a bowl, and a fork. They come together in less than 10-minutes and will easily work for meal prep!

Ingredients

Here’s what you’ll need to make this easy, 10-minute lunch:

• Chickpeas – just make sure to drain and rinse your can to reduce sodium and lessen any digestive discomfort. 
• Veggies – celery, carrot, green onion and red onion add some color, volume, and micronutrients to this already nourishing recipe.
• Lemon juice – optional, but delicious. This adds some tang and balance flavor-wise!
• Greek yogurt – for a little boost of protein and extra creaminess, without having to use a giant heap of mayonnaise.
• Mayonnaise – as a dietitian, I don’t use too much mayo because it can be high in not-so-healthy fats and pretty calorie-dense. A little bit goes a long way here!
• Buffalo sauce – I used Frank’s Red Hot, but the Primal Kitchen buffalo sauce is super tasty too!
• Seasonings – salt, garlic powder, and black pepper add more flavor. 
• Whole wheat tortillas – opt for the large size to make wrapping easier. I went with whole wheat for extra fiber, but you can use whatever wraps you love.
• Romaine – this wrap simply wouldn’t be complete without some crunchy lettuce.
• Avocado – for extra creaminess, a boost of fiber, and a healthy dose of extra fats.

This recipe is really customizable too. Add whatever extra toppings you love like diced cucumber, cherry tomatoes, or even some pickled red onion!

How to make buffalo chickpea wraps

1. Start by combining all ingredients for your chickpea mash in a bowl. 
2. Then, it’s time to mash! Using the back of a large fork or potato masher, gently mash the ingredients until the mixture reaches your desired consistency. It should be mashed but not completely smooth, with some texture remaining. 
3. When you’re ready to assemble your wrap, add 1-2 torn romaine leaves to the centre of each tortilla. Then add half a small avocado directly on top. Season with salt and pepper. Add a quarter of the chickpea mash mixture.
4. Then you wrap it up and enjoy! Wrap the tortilla tightly and cut in half if you’d like. Wraps are best assembled the same day as serving.

Meal prep instructions

In general, I don’t love making wraps too far in advance. 

No matter what’s inside, I find they get a little soggy and taste a lot less fresh. 

So if you’re looking to use this recipe for meal prep, I’d suggest prepping the mash ahead of time and storing in the fridge. Store the other ingredients needed for the wrap separately.

Then, you can simply assemble each morning before work or school and be on your way! You could also pack each of the ingredients for your wrap separately, and assemble right before eating. It’s up to you!

How long will the chickpea mash stay good in the fridge?

The chickpea mash will stay good in the fridge for up to 4 days, if stored in an airtight container. 

If you notice some liquid separating, simply give things a stir before assembling your wrap.

Assembled wraps will stay good for up to 2 days in the fridge.

Serving tips

Need more protein?

Add some hemp seeds, canned tuna, or cubed tofu into your wrap. Or serve it with a protein-rich side like edamame, greek yogurt, or cottage cheese. 

Want to try this as a dip instead?

Serve the chickpea mash with crackers, tortilla chips, carrot chips, cucumber slices, or halved radishes. It makes the perfect dip for an easy lunch or snack!

Frequently asked questions