Pin It There was a Tuesday afternoon when my friend texted asking if I could pull together lunch before she rushed off to an appointment, and I found myself staring at a can of chickpeas, a bottle of buffalo sauce, and suddenly remembering how good spicy and creamy could taste together. I'd never made buffalo chickpeas before, but something about combining that tangy heat with soft tortillas and crisp vegetables just clicked. Twenty minutes later, she was laughing between bites, sauce on her chin, saying this was better than anything she could've grabbed at a café. That's when I realized this wrap wasn't just quick—it was genuinely craveable.
I remember bringing these to a potluck where everyone assumed they were eating something trendy and complicated, and their surprise when I explained I'd just mashed chickpeas and thrown them in a tortilla was genuinely delightful. Someone asked if the buffalo flavor was authentic, and I admitted I'd just winged it with what I had on hand—yet somehow that made the wraps taste even better, like we'd all discovered something together instead of following some perfect formula.
Ingredients
- Cooked chickpeas (2 cups): These are your protein base, and mashing them just until chunky gives you that satisfying, almost chicken salad texture without any weird grit.
- Vegan mayonnaise (1/4 cup): This is what makes everything creamy and luxurious—don't skip it or use something lighter, because you want that richness to balance the heat.
- Buffalo hot sauce (2 tablespoons): Use whatever brand makes your mouth happy; I like one with a little garlic undertone, but honestly any vegan buffalo will work.
- Lemon juice (1 tablespoon): This brightens everything up and keeps the flavors from feeling heavy, even though you're eating something substantial.
- Celery stalk (1, finely chopped): The crunch here is essential—it's what makes you feel like you're eating something fresh and alive, not just a spread.
- Carrot (1 small, grated): This adds natural sweetness and a delicate texture that somehow makes the whole thing feel more sophisticated.
- Red onion (2 tablespoons, finely chopped): A little bite of sharpness that wakes up your palate and keeps the wrap from tasting one-dimensional.
- Salt and black pepper: Season as you go, tasting after you mix everything because everyone's heat tolerance is different.
- Large flour tortillas (4): Warm them slightly so they don't crack when you roll them—I just run them under warm water or heat them in a dry pan for five seconds.
- Romaine lettuce (1 cup, shredded): This creates a barrier between the damp filling and the tortilla, so nothing gets soggy.
- Cucumber (1/2 cup, thinly sliced): Adds a refreshing coolness that plays beautifully against the spice.
- Avocado (1/2, sliced, optional): If you use it, slice it right before assembling or it'll brown; the creaminess complements the buffalo chickpeas perfectly.
Instructions
- Smash and season the chickpeas:
- Grab a fork or potato masher and crush the drained chickpeas right in the bowl until they're broken up but still have some texture—you want something you can sink your teeth into, not a smooth paste. It should take about a minute of not-too-intense mashing.
- Mix the buffalo filling:
- Fold in the mayo, buffalo sauce, lemon juice, celery, carrot, and red onion all at once, stirring gently until everything is coated and combined. Taste it now and adjust the salt, pepper, or hot sauce to your preference—this is your moment to make it exactly right.
- Layer the base:
- Lay your tortillas flat and divide the lettuce and cucumber among them, creating a bed that'll catch the moisture. If you're using avocado, scatter it now in thin slices.
- Fill and roll:
- Spoon a generous scoop of buffalo chickpea salad onto each wrap, right in the center of the vegetables. Fold in the two shorter sides first, then roll it away from you as tightly as you can manage without tearing the tortilla.
- Serve with intention:
- Slice each wrap in half at a slight angle so it looks intentional and beautiful, and eat it right away while everything's still crisp and cool and the chickpea salad is still fragrant.
Pin It 
There's something quietly satisfying about making a meal this good without turning on the stove, knowing you're eating plants and feeling genuinely full and happy. My cooking suddenly felt less about impressing people and more about taking five minutes to do something kind for my own hunger.
Why This Works as a Weeknight Dinner
The genius of this wrap is that every single component is already at its best state—the chickpeas are cooked, the vegetables are raw and crisp, the sauce is ready to go. There's no waiting, no reheating, no wondering if something's done yet; you just assemble and eat, which means on those nights when you're tired or busy, you're not tempted to order something less wholesome. I've made these on nights when I had literally fifteen minutes between work and an evening commitment, and somehow they taste just as good as wraps I've fussed over for an hour.
Building Your Own Buffalo Flavor
Buffalo sauce is wonderfully flexible, so if you don't have the exact brand I mentioned or you want it spicier or milder, just start with what you have and taste as you go. I've used everything from Frank's RedHot to a house-made sriracha mixture, and the wrap adapts beautifully each time because the creaminess of the mayo and the freshness of the vegetables balance whatever heat level you choose. The real magic is in the balance—you want enough sauce to coat everything and make each bite interesting, but not so much that the tortilla gets soggy before you eat it.
Making It Your Own
Once you've made this recipe once, you'll start seeing it as a template instead of something you have to follow exactly. I've added shredded purple cabbage for extra crunch, swapped in daikon radish when I had it, even scattered some roasted chickpeas on top for a second texture. The beauty of wraps is that they're endlessly customizable, so once you understand the ratio of filling to fresh vegetables, you can play around and make something that feels like you invented it.
- Keep extra buffalo sauce on the side for dipping or drizzling once you've rolled everything up.
- If you're meal-prepping, keep the filling separate from the vegetables and tortillas, and assemble just before eating.
- Toast the tortillas lightly in a dry pan to add a subtle depth, though this step is totally optional if you're in a rush.
Pin It This wrap became one of those recipes I return to again and again, never tiring of it, always grateful for how simple it is to make something this satisfying. It's proof that the best meals don't require complicated techniques or a long list of obscure ingredients—just good ingredients treated with intention.
Recipe Questions & Answers
- → How do you prepare the chickpea filling?
Mash cooked chickpeas until chunky, then mix with vegan mayonnaise, buffalo hot sauce, lemon juice, celery, carrot, and red onion for flavor.
- → Can I make this wrap gluten-free?
Yes, simply use gluten-free tortillas or wraps to accommodate gluten restrictions.
- → What can I substitute for buffalo hot sauce?
You can use any preferred hot sauce for milder or spicier flavors, adjusting to your taste.
- → Are there suggestions to add extra crunch?
Diced bell peppers or shredded cabbage can be tossed in the filling for added texture.
- → How should I serve these wraps?
Serve immediately sliced in half for freshness, or wrap them in parchment paper for an on-the-go meal.