Hi it’s me, your fairy lunch godmother here to re-share one of the easiest, most satisfying, and absolutely delicious lunch recipes that only takes 10 minutes to make: buffalo chickpea salad wraps!
If you know me, you know I’ll add hot sauce to pretty much anything. What you may not know is that I’ve recently become low key obsessed with adding buffalo sauce to recipes (aka this buffalo mac & cheese and these tuna (or chicken!) stuffed bell peppers). That’s right, spicy, tangy buffalo sauce somehow has my heart.
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The idea for these amazing buffalo chickpea salad wraps came out of this newfound love. We’re not just making wings here, people! This amazing wrap is loaded with veggies and protein thanks to chickpeas and some yogurt. The yogurt also adds the perfect creamy, cooling balance to your fav buffalo sauce, and the whole thing is wrapped up with fresh, crunchy veggies.
Ingredients in these buffalo chickpea salad wraps
These delicious buffalo chickpea wraps have over 13g of protein per serving and use super simple ingredients but are packed with flavor and crunch. Here’s what you’ll need to make them:
- Chickpeas: the base of the filling in these wraps is made with a can of chickpeas, which provides a boost of protein.
- Veggies & produce: you’ll be mixing your mashed chickpeas with shredded carrot, diced celery, cilantro, and red onion. The perfect pairing with that buffalo flavor!
- For the dressing: here’s the fun part – you’ll mix a couple of tablespoons of your favorite buffalo sauce with plain yogurt for a creamy, spicy balance that takes the chickpea salad to the next level.
- For the wraps: you’ll want to use any 8-inch tortillas you’d like (including gluten or grain free), and you’ll wrap up the salad with fresh spinach, avocado, and sliced red onion. SO GOOD.
Customize your wraps
- Add extra heat: if you love spice like I do, feel free to add another tablespoon of buffalo sauce and/or use a spicy buffalo sauce.
- Mix in more veggies: dice some bell pepper to fold into the salad, or add slices of them into the wrap!
- Choose your protein: these wraps would also be delicious with cooked, cubed tofu, cooked, shredded chicken, or even canned tuna!
- Go vegan & dairy free: simply use your favorite plain dairy free yogurt.
Looking for a different dressing?
Try mixing the chickpea salad in one of these delicious, yogurt-based dressings:
The best buffalo chickpea wraps in 3 easy steps
- Mix the salad. Drain & rinse your can of chickpeas, mash them with a fork in a large bowl, then add the diced celery, shredded carrot, cilantro and red onion.
- Add the sauce. Next, add the yogurt and buffalo sauce and mix it all together well. Taste and adjust by adding more buffalo sauce if you’d like, as well as salt and/or pepper.
- Assemble the wraps. Finally, top a tortilla with 1/3rd of the chickpea salad and add spinach, a few avocado slices and red onion slices on top. Roll it up like a burrito, tucking in the ends as you go. Repeat with the remaining 2 tortillas to meal prep or share with others, or store the salad and wrap up later; enjoy!
Delicious ways to serve this buffalo chickpea salad
I absolutely love rolling up the buffalo chickpea salad with veggies in tortilla wraps, but feel free to try these other ways to serve the salad!
- Collard wrap: for a low carb, grain & gluten free option, roll up all of the salad ingredients in a collard wrap or lettuce wrap! Get all of my tips for making collard wraps here.
- Bread: of course, pile the chickpea salad high with veggie toppings on your go-to bread for a heartier meal. I love a good seedy sandwich bread, especially my homemade recipe.
- Chips & crackers: because scooping salads with chips is trending right now (as it should be) enjoy the buffalo chickpea salad as a dip by serving it with tortilla chips or my paleo crackers!
Storing tips
Store any leftover buffalo chickpea salad in an airtight container in the refrigerator for up to 4-5 days.
More delicious lunch recipes
- Tahini Jalapeño Green Goddess Chicken Salad Wraps
- 15-Minute Healthy Moroccan-Spiced Greek Yogurt Chicken Salad
- Spicy Ranch Chopped Chicken Cabbage Salad
- Spicy Jalapeño Cheddar Tuna Melt
- Vegan Curry Chickpea Salad Collard Wraps
Get all of my lunch recipes here!
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I hope you love these avocado buffalo chickpea salad wraps! If you make them be sure to leave a comment and a rating so I know how you liked them. Enjoy, xo!
Ambitious Kitchen
Cookbook
125 Ridiculously Good For You, Sometimes Indulgent, and Absolutely Never Boring Recipes for Every Meal of the Day
Avocado Buffalo Chickpea Salad Wraps
Ingredients
- For the salad:
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 stalk celery, diced
- ½ cup shredded carrot (from 1 medium carrot)
- ¼ cup diced cilantro
- 2 tablespoons finely diced red onion
- For the dressing:
- ¼ cup plain yogurt
- 3-4 tablespoons buffalo sauce, depending on your spice level
- For the wraps:
- 3 (8-inch) tortillas of choice (a standard easy to wrap tortilla is fine)
- 1 avocado, sliced
- 2-3 cups fresh spinach
- Sliced red onion
Instructions
- Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced celery, shredded carrot, cilantro and red onion.
- Next add in the yogurt and buffalo sauce and stir to combine and coat all the ingredients.Taste and adjust as necessary. You may want to add salt and/or pepper.
- To make the wraps: add a tortilla to a plate and top with 1/3rd of the chickpea salad. Top each with spinach, a few avocado slices and a few red onion slices. Wrap up like a burrito, folding ends in as you go, then cut the wrap in half if desired and enjoy! Salad will stay fresh for 5-7 days in the fridge.
Recipe Notes
Nutrition
Recipe by: Monique Volz // Ambitious Kitchen | Photography by The Mindful Hapa
This post was originally published on April 20th, 2022, republished on February 26th, 2024, and republished on June 9th, 2025.
This was such a great and easy lunch to whip together!! I used the bottom of a glass to mash the chickpeas which worked really well for me. Can’t wait to have another wrap tomorrow! 🙂
Perfect! Glad you enjoyed!
Sooo good. I rarely rate recipes, but this deserves my time and your attention. I’m thinking of making these for a family gathering. I added some dates for a touch of sweetness. I used a shallot instead of onion.
Such a great lunch! Love your add-ins, too 🙂
Great sandwich! I used arugula instead of spinach because I had it. Very tasty, will make again.
Perfect lunch!
Shared this with friends and family and I’ve made it a few times. I do take out the onions unless I make chicken. Then I cook them with the chicken. I’ve also used a rotisserie chicken to and that was even really good. But Id basically call it for me a chicken chickpea buffalo wrap and it is so filling. I need more things like this to help me with a better diet and weight gain. I appreciate this recipe and you for it.
Amazing! So glad you found this one!
Loved this so much! Besides adding the avocado and spinach to the wrap, we included thinly sliced English cucumbers and some arugula too. Made for a great balance to the spiciness! Great recipe!
Great idea! Glad you enjoyed!
Great recipe! Tried with bbq sauce instead of buffalo and it was really tasty, will definitely make again!
Love that! Glad you enjoyed 🙂
This is a awesome recipe. Love it every time I make it. Today I added just a little blue cheese and it was so good. Nice to have “buffalo” healthy,
Thank you so much!
YUM that sounds delicious!!
I made these wraps and they were delicious. Will definitely make them again.
Thank you
So happy to hear that!
I made this tonight and I absolutely loved it! I’m not even much of buffalo fan, but it was delicious. It’s going to be a staple on my meatless days!!
So happy to hear that!!
You truly are the fairy lunch godmother! This recipe is so tasty and fulfilling. I love being able to make a salad like this without mayo. Next time I’ll try making a spinach wrap instead of using a tortilla. Thank you for creating it! LOVE IT!!!
This makes me SO happy to hear, Aiza. Glad you’re loving this recipe ❤️❤️
These wraps are delicious! My whole family enjoyed this guilt free, healthy recipe.
Yay! So glad you are the family are loving this recipe, Michelle ❤️
perfect lunch!
YUM! I totally agree, my fave for meal prepping for the week. Glad you enjoying this recipe ❤️
Loved this, it did not disappoint!
I used a gf tortilla and dairy free cheese. We used up the cilantro on something else which I imagine would make it even better. My meat-loving husband even loved it.
YUM! Sounds delish, glad it turned out great and you both loved it 🙂
These were awesome! Everyone loved them. I made a double batch for a grandson & husband who are big eaters. The only modification I made was I used spinach wraps, added a little cheese & crisped them up in my
cast iron skillet just enough to lightly brown. Delish!
Delicious! Spot on textures. Subbed Trader Joe’s dairy free Mayo for the Greek yogurt since I’m DF and used Primal Kitchen Buffalo Sauce.
YUMM! Sounds fabulous, so glad this recipe turned out great for you 🙂
An incredibly easy and delicious spin on a classic! I wasn’t sure what my husband would think about the chickpeas but we both agreed we LOVED the consistency and flavor profile of these wraps. I doubled the recipe and we enjoyed these yummy wraps all week for lunch 🙂
Ahh this is amazing! SO glad you both are loving this recipe, perfect meal prep! ❤️🙂
So glad we finally tried this recipe! We really enjoyed these because they’re easy to prep for weekly lunches – they’ll definitely be a favorite in our meal prep rotation going forward!
Wow! This is so simple but so flavorful! I made this into a wrap like you suggested and I feel like I bought this it’s that good. I mashed my avocado on the bottom of the wrap and then put the chickpea mash on top. It was so good!
Monique, you truly never fail with providing delicious, easy and nutritious recipes! This was another hit. My bf was a bit hesitant as he’s not a huge chickpea fan. He LOVED the wraps. These were easy to put together and makes for a super quick lunch/dinner. Looks like another AK recipe is added to the rotation!
Aw thank you so much, Riley!! I’m so glad you both loved these!
These wraps were the perfect for lunch! I’ll be making them very soon.
Dang these were good!!! I added a slice of organic cheddar and warmed them in a frying pan — highly recommend!!!
Oooh love that addition! So happy you enjoyed them!
Prepped the salad for a camping trip, so good and easy! There was a spice-averse person so subbed half the hot sauce for lemon juice, turned out great.
Oh these are such a great one to take camping — good idea! And that’s a great sub for the hot sauce 🙂
This recipe is delicious!! I will definitely make it again!
Delicious! Used primal kitchen Buffalo sauce. Love the combo of flavors and textures. Great for summer lunches.
Love that buffalo sauce! So happy you enjoyed these!
My husband and I loved this recipe. So flavorful and I love that it can be made ahead of time. Will be part of our regular lunch rotation.
Nice!! I’m so glad you both enjoyed them. Such a nourishing lunch!
Oh my! This was SO good! Even before adding in the dressing, the chickpea salad was delicious on its own. YUM! This may have just become my new go-to lunch!
Delicious recipe! Another AK favorite! I made my own dairy free buffalo sauce (with olive oil) for the recipe and used almond milk.
Just made a bunch of these wraps for lunch box meal prep and had to swat away stealthy spoons from the chickpea salad during assembly, so these are already getting a thumbs up from me on behalf of the teenagers in the house!!
So quick, easy and delicious!
These wraps were the perfect work from home lunch! They were easy to make, kept well in the fridge, and tasted great! I’ll be making them again very soon.
Yay!! I’m so happy you loved them, Shelby 🙂
Did you wrap them all up and they kept in the fridge wrapped up? I am going to try these for lunch soon, was wondering if I need to keep the filling separate until day of. Thanks!
This. is. AMAZING! So delicious, healthy, and filling! I’ve been having this nearly every day for lunch since I found the recipe. LOVE!
YAY!! I’m so glad you’re loving them, Marianne! Thanks so much for letting me know 🙂
I knew as soon as i saw this recipe I had to try it asap! A perfect pregnancy friendly work lunch that I will happily eat every day of the week! So yummy!
Yay!! I’m glad you’re loving them, mama 🙂
Easy and so tasty! I used mild Frank’s Red Hot
Happy you loved these! And Frank’s is an excellent choice 🙂
Absolutely delicious!
YAY I’m so glad you enjoyed these, Alison! 🙂
Thank you so much for this amazing vegetarian recipe! These were delicious. One thing I always do is I remove the skin on the chickpeas and I do this when I make hummus too and I find it creates a creamier texture. For this recipe I did the same and it was much nicer to not have the skin pieces. The sauce is so easy and the although it might seem too spicy with 4 tbsp of buffalo sauce, once the mixture is in the wraps with the spinach and avocado, it really mellows out. So do add the extra kick.
Thanks so much for your amazing recipes Monique!
Such a great tip to remove the chickpea skins! I’m so glad you loved this one, Goli ☺️❤️
Made this for a quick dinner tonight – was fantastic! I used Greek Yogurt as it was what I had on hand. The avocado makes a great balance to the spiciness of the buffalo sauce. Will definitely be making again 🙂
I’m so glad you tried and loved it, Amy! I love that creamy/spicy combo, too 🙂
Hi! What Buffalo Sauce brand and name do u recommend? Thank you!
It is in the post she uses the new primal buffalo sauce
I use Noble Made by the New Primal — this one!
cant wait to make this soon for me can i use coconut yogurt i never had buffalo chickpea salad wraps before perfect for my after office meals love your recipes as always brightens up my day everyday after work
Hi, Ramya! Yes coconut yogurt will work great in here 🙂 You are the best! I always look forward to your reviews!