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Avocado Buffalo Chickpea Salad Wraps

Helen T. Patterson
Creamy avocado, spicy buffalo sauce, and protein-rich chickpeas come together in these easy-to-make wraps.
Perfect for lunch, snack, or meal prep, they’re packed with fiber, plant-based protein, and heart-healthy fats while remaining quick and satisfying.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Lunch, Snack
Cuisine American, Healthy, Plant-Based
Servings 3 (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.