15-Minute Buffalo Chickpea Crunch (Print View)

Spicy chickpeas and crunchy veggies wrapped with creamy sauce for a fast, flavorful meal any time.

# Components:

→ Chickpea Filling

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons buffalo hot sauce
03 - 1 tablespoon olive oil
04 - 0.5 teaspoon garlic powder
05 - 0.5 teaspoon smoked paprika
06 - Salt and black pepper, to taste

→ Wraps & Crunch

07 - 4 large flour tortillas (burrito size)
08 - 4 small corn tostadas or handful of tortilla chips (for crunch)
09 - 1 cup shredded lettuce
10 - 0.5 cup shredded carrots
11 - 0.5 cup diced tomatoes
12 - 0.25 cup thinly sliced red onion

→ Creamy Sauce

13 - 0.25 cup ranch or blue cheese dressing
14 - 2 tablespoons plain Greek yogurt (optional)

# Directions:

01 - In a medium bowl, mash the drained and rinsed chickpeas with a fork until they form a chunky consistency. Stir in the buffalo hot sauce, olive oil, garlic powder, smoked paprika, salt, and black pepper until well combined.
02 - Heat a nonstick skillet over medium heat. Add the prepared chickpea mixture to the skillet and cook for 3–4 minutes, stirring periodically, until heated through and slightly crisped.
03 - Gently warm the flour tortillas in a dry skillet or using a microwave until they are pliable and easy to fold.
04 - Lay each warmed tortilla flat. Spread approximately 1 tablespoon of the ranch or blue cheese dressing (and Greek yogurt, if using) in the center of each tortilla. Top with one-fourth of the cooked buffalo chickpea mixture. Add the corn tostadas or tortilla chips for added crunch.
05 - Layer the shredded lettuce, shredded carrots, diced tomatoes, and thinly sliced red onion over the chickpea mixture.
06 - Fold the bottom edge of the tortilla up over the filling. Then, fold in the sides of the tortilla and roll it up tightly to create a wrap.
07 - For enhanced crunch, place each wrap seam-side down in a hot skillet for 1–2 minutes per side, until golden brown and crisp.
08 - Slice the finished wraps in half and serve immediately.

# Expert Advice:

01 -
  • Ready in just 15 minutes from start to finish
  • Uses mostly pantry staples you likely already have
  • Perfect balance of spicy, creamy, and crunchy textures
  • Easily customizable for different dietary preferences
  • Portable for lunches on the go
02 -
  • High in plant protein with approximately 11g per wrap
  • Easily made ahead for meal prep lunches
  • Can be served warm or at room temperature
  • Customizable heat level based on your buffalo sauce choice
03 -
  • Toast your spices in the dry pan for 30 seconds before adding the chickpea mixture to intensify their flavor dramatically.
  • For the absolute best texture, slightly undercook the chickpeas so they retain some firmness rather than becoming mushy.
  • Double the recipe and freeze the buffalo chickpea filling portion separately for even quicker meal assembly on busy days.

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