These Avocado Buffalo Chickpea Salad Wraps are a deliciously spicy, creamy, and satisfying lunch or snack option.
Packed with plant-based protein from chickpeas, fiber-rich veggies, and heart-healthy fats from avocado, they’re perfect for a quick, wholesome meal.
Low in saturated fat and easy to customize for spice levels, these wraps are ideal for busy weekdays, meal prep, or anyone seeking a nutritious, flavorful, grab-and-go option.
Avocado Buffalo Chickpea Salad Wraps
Equipment
- 1 large mixing bowl
- 1 fork or potato masher
- 1 knife
- 1 cutting board
- 1 measuring cup
- 1 tablespoon
- 3 plates
Ingredients
For the Salad:
- 1 15 oz can chickpeas, rinsed and drained
- 1 stalk celery diced
- ½ cup shredded carrot from ~1 medium carrot
- ¼ cup fresh cilantro chopped
- 2 tablespoons red onion finely diced
For the Dressing:
- ¼ cup plain yogurt
- 3 –4 tablespoons buffalo sauce adjust to taste
For the Wraps:
- 3 8-inch tortillas of choice
- 1 avocado sliced
- 2 –3 cups fresh spinach
- ¼ cup red onion sliced
Instructions
- Prep the Chickpeas: Begin by opening a 15-ounce can of chickpeas. Pour them into a colander and rinse thoroughly under cold running water to remove excess sodium and canned flavor. Shake off any excess water or gently pat them dry with a paper towel. Transfer the chickpeas to a large mixing bowl, which will serve as your main preparation vessel for the salad.
- Mash the Chickpeas: Using a fork or potato masher, gently mash most of the chickpeas. You want a mix of textures—some chickpeas should remain slightly whole for a satisfying bite, while others are mashed to help bind the salad. Take your time with this step, as properly mashed chickpeas create a creamy base that holds the dressing and flavors well.
- Chop the Veggies: While mashing the chickpeas, prepare your vegetables. Dice 1 stalk of celery into small, even pieces, shred about ½ cup of carrot (from 1 medium carrot), finely dice 2 tablespoons of red onion, and roughly chop ¼ cup of fresh cilantro. Adding these evenly cut vegetables ensures every bite has a consistent flavor and crunch.
- Combine Chickpeas and Veggies: Once the chickpeas are mostly mashed, gently fold in the prepared celery, shredded carrot, diced red onion, and chopped cilantro. Use a spatula or large spoon to mix everything evenly, making sure the vegetables are well distributed throughout the chickpeas. This step creates a colorful, flavorful base for your buffalo salad.
- Make the Dressing: In a small bowl, combine ¼ cup of plain yogurt with 3–4 tablespoons of buffalo sauce, adjusting the spice level to your preference. If you prefer a milder flavor, start with 3 tablespoons and taste before adding more. Mix until smooth and creamy, ensuring the buffalo sauce is fully incorporated into the yogurt.
- Incorporate the Dressing: Pour the prepared buffalo-yogurt dressing over the mashed chickpea and veggie mixture. Use a spatula or large spoon to gently fold the dressing into the salad, coating every piece evenly. Taste and adjust seasoning as needed—adding a pinch of salt or freshly ground black pepper can enhance the flavors.
- Prep the Tortillas: Lay out 3 tortillas of your choice on separate plates. If desired, warm them slightly in a dry skillet or microwave for 10–15 seconds to make them more pliable and easier to fold. Warming the tortillas can also enhance the overall texture of the wrap.
- Assemble the Wraps: Divide the chickpea salad evenly, placing approximately 1/3 of the mixture onto the center of each tortilla. Top each portion with 2–3 cups of fresh spinach, a few slices of ripe avocado, and thin slices of red onion for extra flavor and texture.
- Fold and Roll the Wraps: Carefully fold the sides of each tortilla inward, then roll the wrap tightly from the bottom to the top, creating a burrito-style fold. Ensure the ends are tucked in to prevent ingredients from falling out. If desired, cut each wrap in half diagonally for a visually appealing presentation.
- Serve or Store: Serve the wraps immediately for the best texture and freshness. If you’re preparing them ahead, wrap each tightly in parchment paper or plastic wrap and store in the refrigerator. These wraps can stay fresh for 5–7 days, making them perfect for meal prep or quick weekday lunches.
- Optional Flavor Boosts: For extra flavor, consider adding a squeeze of fresh lime juice, a sprinkle of smoked paprika, or a handful of roasted pumpkin seeds inside the wraps. These additions can enhance both the taste and nutritional value, giving each bite an extra pop of flavor and crunch.
Notes
- Use well-drained chickpeas to avoid a soggy salad. Rinsing thoroughly also removes excess salt and improves flavor.
- Adjust the buffalo sauce according to your spice preference; mild, medium, or hot, all work well.
- Mash the chickpeas partially, leaving some whole, for a pleasing texture.
- Choose tortillas that are soft yet sturdy to prevent tearing when wrapping. Warm them slightly for easier rolling.
- For extra creaminess, slightly mash the avocado or add a small drizzle of olive oil to the salad.
Chef’s Secrets: Elevating Flavor And Texture
To take this wrap to the next level, consider layering flavors carefully. Use fresh herbs like cilantro or parsley for a burst of freshness.
Toasted spices, such as smoked paprika or garlic powder, can be mixed into the chickpeas to enhance depth.
Balancing creamy avocado with the tangy buffalo dressing is key—folding the ingredients gently ensures the flavors marry without making the wrap too mushy.
Finally, incorporating crunchy vegetables like celery and carrots adds satisfying texture that makes every bite enjoyable.
Serving Suggestions: Creative Ways To Enjoy
These wraps are versatile and work well in multiple settings.
Serve them cold for a refreshing lunch or lightly grilled in a panini press for a warm, melty option.
Pair with a crisp side salad or baked sweet potato fries for a complete meal.
For meal prep, cut the wraps in half and store them individually for easy grab-and-go lunches.
A small side of hummus or a dollop of extra yogurt can complement the flavors and provide a creamy contrast.
Storage Tips: Keeping Wraps Fresh Longer
To maintain freshness, store the chickpea salad separately from the tortillas if preparing in advance.
Wrap each component tightly in airtight containers.
If storing the assembled wraps, use parchment paper or plastic wrap and refrigerate; they will stay fresh for 5–7 days.
Avoid adding avocado too early, or it may brown—slice it just before serving.
For longer storage, the chickpea salad can be refrigerated for up to 5 days and gently stirred before assembling into wraps.
Frequently Asked Questions
1. Can I make this recipe vegan?
Absolutely! Swap the plain yogurt for a plant-based alternative, such as unsweetened soy or coconut yogurt, to make the wraps fully vegan while keeping them creamy.
2. What type of tortillas work best?
Soft, flexible tortillas like whole wheat, spinach, or gluten-free options are ideal.
Make sure they are sturdy enough to hold the salad without tearing. Warming them slightly makes wrapping easier.
3. How spicy are these wraps?
The heat depends on the buffalo sauce used.
Start with 3 tablespoons for mild spice or increase to 4 tablespoons or more for a bolder kick. Taste and adjust as desired.
4. Can I prepare this ahead of time?
Yes! The chickpea salad can be made in advance and stored in the refrigerator.
Assemble the wraps just before eating to prevent the tortillas from becoming soggy, especially if using avocado.
5. Are there good substitutions for chickpeas?
For variety, you can try white beans, black beans, or lentils as a protein-rich alternative.
Each will slightly change the texture but maintains the nutritional benefits and creamy consistency of the wrap.
