Name: Avocado Buffalo Chickpea Salad Wraps
Prep time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 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; ¼ cup plain yogurt; 3–4 tablespoons buffalo sauce (adjust to taste); 3 (8-inch) tortillas of choice; 1 avocado, sliced; 2–3 cups fresh spinach; Sliced red onion

Why You’ll Love This Recipe

I love this recipe because it’s fast, fresh, and flavorful. It only takes 15 minutes to throw together, and it’s packed with nutrients, thanks to the chickpeas, spinach, and avocado. The buffalo sauce adds just the right amount of heat, which I can easily adjust depending on my mood. Plus, everything gets wrapped up in a tortilla, making it portable and lunchbox-friendly. It’s also easy to make gluten-free or vegan with a few simple swaps.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

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 my spice level

For the wraps:
3 (8-inch) tortillas of choice
1 avocado, sliced
2-3 cups fresh spinach
Sliced red onion

Directions

I start by rinsing and draining the chickpeas, then I mash most of them in a large bowl using a fork or potato masher.
I stir in the diced celery, shredded carrot, cilantro, and red onion.
Next, I mix in the yogurt and buffalo sauce until everything is well combined and coated. I usually taste and adjust the seasoning here—sometimes I add a pinch of salt or extra sauce.
To assemble the wraps, I lay a tortilla flat and scoop about a third of the chickpea salad onto it.
I top it with fresh spinach, avocado slices, and a few red onion slices.
Then I wrap it up like a burrito, folding the ends in as I go. I like to slice mine in half before serving, but that’s totally optional.

Servings and timing

This recipe makes 3 hearty wraps and comes together in just 15 minutes from start to finish. Each wrap serves one person, making it perfect for a quick lunch or a light dinner. With 375 calories and 13g of protein per wrap, I find it both filling and energizing.

Variations

Make it vegan: I swap the yogurt for a plant-based version like coconut or almond yogurt.
Add crunch: I sometimes throw in shredded cabbage or sliced radishes for extra crunch.
Change the greens: If I’m out of spinach, I like to use arugula or mixed spring greens.
Make it a bowl: Instead of a wrap, I serve everything over quinoa or rice for a buffalo chickpea bowl.
Use different sauces: I’ve also tried this with sriracha mayo or tahini for a twist on the flavor profile.

Storage/Reheating

I store the chickpea salad in an airtight container in the fridge for 5 to 7 days. It holds up really well and actually gets more flavorful as it sits. When I’m ready to eat, I just assemble a fresh wrap with the toppings. I don’t recommend freezing the salad or assembled wraps, as the veggies and yogurt don’t freeze well. These wraps are meant to be enjoyed cold, so no reheating is necessary.

FAQs

What kind of buffalo sauce should I use?

I usually go for a classic mild or medium buffalo sauce depending on my spice preference. If I want more heat, I grab a hot version.

Can I make this ahead of time?

Yes, I often prepare the chickpea salad in advance and store it in the fridge. When I’m ready, I just assemble the wraps fresh to keep the tortillas from getting soggy.

Are these wraps good for meal prep?

Definitely. I prepare the filling at the beginning of the week and use it to make wraps, bowls, or even stuff it in pita pockets.

Can I make this gluten-free?

Absolutely. I use gluten-free tortillas or even large lettuce leaves to turn them into lettuce wraps.

What’s a good substitute for yogurt?

I’ve used vegan yogurt, sour cream, or even mashed avocado mixed with lemon juice when I want to skip dairy altogether.

Conclusion

These Avocado Buffalo Chickpea Salad Wraps are a simple, delicious way to add plant-based protein to my meals. I love how quick they are to make, and the combination of spicy, creamy, and crunchy keeps things interesting. Whether I’m meal-prepping for the week or just throwing something together last minute, these wraps never disappoint.