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High Protein Buffalo Chickpea Salad Wraps

High Protein Buffalo Chickpea Salad Wraps - recipe card
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A satisfying, high-protein vegetarian wrap that combines creamy, spicy buffalo chickpea salad with crunchy vegetables and a tangy Greek yogurt dressing. The chickpeas are mashed to a chunky texture, then tossed with buffalo sauce and served in a warm tortilla for a hearty lunch or quick dinner.

Ingredients

Scale
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1/3 cup buffalo hot sauce (such as Frank’s RedHot)
  • 1/4 cup full-fat Greek yogurt
  • 2 tablespoons mayonnaise
  • 1/2 cup celery, finely diced
  • 1/4 cup red onion, finely diced
  • 1/2 cup carrots, shredded
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 4 large (10-inch) flour tortillas or whole wheat wraps
  • 2 cups romaine lettuce, shredded
  • 1/2 cup crumbled blue cheese or feta cheese (optional, for serving)
  • Fresh cilantro or parsley for garnish (optional)

Instructions

  1. Drain and rinse the chickpeas under cold water. Pat them dry with a clean kitchen towel or paper towels to remove excess moisture — this helps the buffalo sauce adhere better and prevents a watery salad.
  2. In a large mixing bowl, add the chickpeas. Using a potato masher or the back of a fork, mash them until they are broken down but still have some chunky pieces. You want a texture similar to canned tuna salad, with a few whole chickpeas remaining for bite.
  3. In a small bowl, whisk together the buffalo hot sauce, Greek yogurt, and mayonnaise until smooth and well combined. The yogurt adds creaminess and a protein boost, while the mayo provides richness and helps emulsify the sauce.
  4. Pour the buffalo dressing over the mashed chickpeas. Add the diced celery, red onion, shredded carrots, garlic powder, smoked paprika, salt, and black pepper. Stir until everything is evenly coated. Taste and adjust seasoning or hot sauce to your preference. If you want more heat, add an extra tablespoon of buffalo sauce.
  5. Lay a tortilla flat on a clean work surface. Spoon about 1/4 of the chickpea mixture (roughly 3/4 cup) down the center of the tortilla, leaving a 1-inch border at the top and bottom. The filling should be in a compact log shape to make rolling easier.
  6. Top the chickpea mixture with a generous handful of shredded romaine lettuce and, if using, a tablespoon of crumbled blue cheese or feta. The cheese adds a tangy, creamy element that balances the heat of the buffalo sauce.
  7. Fold the two sides of the tortilla over the filling, then fold the bottom flap up and over the filling, tucking it tightly. Roll the wrap away from you, keeping the sides tucked in, until it is completely sealed. Repeat with the remaining tortillas and filling.
  8. If serving immediately, you can heat a large skillet over medium heat. Place the wraps seam-side down and cook for 1-2 minutes per side, until the tortilla is golden brown and crisp. This step is optional but adds a pleasant toasty texture and helps seal the wrap.
  9. To serve, slice each wrap in half diagonally. Garnish with fresh cilantro or parsley if desired. Serve with extra buffalo sauce or ranch dressing on the side for dipping. These wraps are best enjoyed fresh but can be stored for later.
  10. For meal prep, prepare the chickpea filling and store it in an airtight container in the refrigerator for up to 3 days. Assemble the wraps just before serving to prevent the tortillas from becoming soggy. If you need to pack them for lunch, keep the lettuce and filling separate and assemble at meal time.

Notes

Storage: Store the chickpea salad filling in an airtight container in the refrigerator for up to 3 days. Do not assemble wraps more than 2 hours before serving to prevent sogginess. Freezing: The chickpea salad can be frozen for up to 1 month, but the texture of the chickpeas may soften upon thawing. Thaw overnight in the fridge and stir before using. Reheating: If you prefer a warm wrap, heat it in a dry skillet over medium heat for 1 minute per side. Alternatively, microwave on high for 30-45 seconds. To keep the wrap crisp, reheat in a toaster oven at 350F (177C) for 3-5 minutes. For a dairy-free version, use a plant-based yogurt and vegan mayo, and omit the cheese. For a lower-carb option, serve the salad on large lettuce leaves instead of tortillas.

Nutrition

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Find it online: https://thehighproteinrecipes.com/high-protein-buffalo-chickpea-salad-wraps/