Avocado Buffalo Chickpea Salad Wraps
This recipe was a happy accident that quickly became one of my go-to lunches.
I’ve made plenty of chickpea salads over the years—some good, some forgettable—but once I added buffalo sauce and creamy avocado to the mix, it instantly became a keeper.
They come together in about 15 minutes using simple, mostly pantry ingredients,
and they hold up beautifully in the fridge—ideal for meal prep or packed lunches.
Whether you’re trying to eat more veggies, need a lunch that travels well,
or just love a good spicy kick, I hope this buffalo chickpea salad wrap becomes a regular in your kitchen too.
It’s one of my favorites.
For the Chickpea Salad
- Chickpeas – A full can of chickpeas (15 oz), rinsed and drained. These form the hearty, protein-packed base of the salad.
- Celery – Adds crunch and a light, refreshing bite.
- Shredded Carrot – For a touch of sweetness and color; use freshly shredded for best texture.
- Cilantro – Brings in a burst of herby freshness.
- Red Onion – Finely diced for sharpness and a pop of flavor.
For the Dressing
- Plain Yogurt – Use thick, plain yogurt like Siggi’s for creaminess and added protein.
- Buffalo Sauce – Adds that signature tangy heat. Start with 3 tablespoons and adjust to your spice preference.
For the Wraps
- Tortillas – Any 8-inch wrap will work. Use gluten-free if needed.
- Avocado – Sliced for creamy richness.
- Fresh Spinach – Adds a layer of greens and a nutritional boost.
- Extra Red Onion – Optional, but great for added crunch and bite.
Avocado Buffalo Chickpea Salad Wraps
.
Ingredients
For the Chickpea Salad:
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 celery stalk, diced
- ½ cup shredded carrot (about 1 medium carrot)
- ¼ cup chopped cilantro
- 2 tablespoons finely diced red onion
For the Dressing:
- ¼ cup plain yogurt (such as Siggi’s or any thick plain yogurt)
- 3–4 tablespoons buffalo sauce (adjust to your spice preference)
For the Wraps:
- 3 (8-inch) tortillas of your choice
- 1 ripe avocado, sliced
- 2–3 cups fresh spinach
- Extra red onion slices (optional)
Instructions
- Mash the Chickpeas:
In a large bowl, mash the chickpeas using a fork or potato masher until mostly broken down (leave some chunks for texture). - Mix the Salad:
Add the celery, shredded carrot, cilantro, and diced red onion to the mashed chickpeas. Stir to combine. - Add Dressing:
Pour in the yogurt and buffalo sauce. Stir everything together until evenly coated. Taste and adjust with more sauce, salt, or pepper if needed. - Assemble the Wraps:
Lay out a tortilla and spoon one-third of the chickpea salad onto the center. Add a handful of spinach, a few avocado slices, and extra red onion if using. Fold in the sides and roll tightly like a burrito. Slice in half if you like.
Storage Tips
- The chickpea salad can be stored in an airtight container in the fridge for 5–7 days.
- Assemble wraps fresh for best texture, or pack salad and toppings separately until ready to eat.
Notes
- Make it milder: Use a mild buffalo sauce.
- Crank up the heat: Go for a hot or extra spicy buffalo sauce.
- Gluten-free option: Use your favorite gluten-free or grain-free tortillas.
Nutrition
Calories: 375kcal | Carbohydrates: 56.1g | Protein: 13g | Fat: 12.8g | Saturated Fat: 2.1g | Cholesterol: 0mg | Sodium: Varies by buffalo sauce | Fiber: 14g | Sugar: 3.1g
1. Can I make the chickpea salad ahead of time?
Yes, the buffalo chickpea salad can be prepared in advance. Store it in an airtight container in the refrigerator for up to 4–5 days. Assemble the wraps just before serving to maintain the best texture and freshness.
2. How can I adjust the spice level to my preference?
To make the wraps milder, use a mild buffalo sauce or reduce the amount used. For more heat, opt for a spicier buffalo sauce or increase the quantity according to your taste.
3. Are there gluten-free options for this recipe?
Absolutely! Simply use gluten-free or grain-free tortillas to accommodate a gluten-free diet. Ensure all other ingredients, including the buffalo sauce, are certified gluten-free as well.
4. What can I use as a substitute for yogurt in the dressing?
If you prefer a dairy-free or vegan option, substitute the plain yogurt with a plant-based yogurt alternative. Alternatively, tahini can be used to add creaminess and complement the buffalo sauce flavor.
5. How can I prevent the wraps from becoming soggy?
To avoid soggy wraps, place a layer of fresh spinach or lettuce between the tortilla and the chickpea salad. This barrier helps keep the tortilla dry. Additionally, assemble the wraps just before eating, especially if adding ingredients like avocado, to maintain the best texture.
