Buffalo chickpea wraps are a super easy vegetarian sandwich idea! Roasted chickpeas are flavored with buffalo sauce and wrapped in a tortilla with cheese, veggies, and blue cheese dressing. This will be your new favorite lunch on the go.
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I would love to see more vegetarian sandwich options at restaurants.
Most of the time you'll find one, maybe two on the menu. They're usually a pretty similar combination of vegetables and flavors, which can get a little boring.
I love sandwiches, so I'm always on the lookout for a new favorite. I've also been loving hot sauce lately, and decided to come up with a buffalo chickpea wrap that will knock your socks off with flavor and texture.
These buffalo roasted chickpeas are so snackable you'll be lucky if they even make it into the wrap. Pair them with fresh veggies and blue cheese dressing and you've got yourself a winning lunch.
Ingredients
- Olive oil
- Canned chickpeas
- Coarse kosher salt
- Buffalo sauce
- Sandwich wraps
- Romaine lettuce
- Grape tomatoes
- Red onion
- Avocado
- Feta cheese
- Blue cheese dressing
How to make buffalo chickpea wraps
- Preheat the oven to 400ºF.
- In a large cast iron skillet, heat olive oil over medium heat. Once the oil is shimmering, add the chickpeas and season to taste with salt. Shake or stir the pan to coat the chickpeas in oil, then transfer to the hot oven. Cook for 15 minutes.
- Remove the pan from the oven and stir in half the buffalo sauce. Return the pan to the oven for another 5 minutes.
- Build the wraps by dividing all of the ingredients evenly between the two tortillas. Layer the filling starting with the lettuce, then chickpeas, tomatoes, onion, avocado, cheese, and finally the dressing and remaining buffalo sauce if desired.
- Wrap the sandwiches by folding in the sides, tucking up the bottom, and wrapping it tightly. Let the sandwich rest on the seam of the tortilla after rolling to keep it from coming apart.
Top tips
Flavoring the chickpeas
I like to add half the buffalo sauce to the chickpeas in the last few minutes of cooking to give them a caramelized texture and spicy flavor. I also like adding a little extra hot sauce to the wraps themselves to flavor the veggies and keep everything saucy!
The best feta cheese
I always recommend purchasing feta packed in brine rather than packed dry. It stays fresher longer, has a lovely moist texture, and is great in so many recipes! If you can't find feta packed in brine, a brick of feta that you crumble yourself is the next best option.
How to roll a wrap
Once you have your filling lined up in the middle of your tortilla, fold in the sides of the tortilla. Keeping the sides folded in, fold up the bottom. If needed, use the bottom of the tortilla to tuck over and pull down the filling if it seems unruly.
From the bottom, roll the tortilla up tightly, keeping the sides tucked in. Let the wrap rest on the seam after you finish rolling to keep it from coming undone.
How to store a vegetarian wrap
Wrap fresh wraps or leftovers tightly in plastic wrap before storing in the refrigerator for up to 3 days. The veggies may lose some of their freshness after the first day. I do not recommend freezing this wrap because it would affect the texture of the ingredients too much.
Tips for customizing these buffalo chickpea wraps
- Swap the chickpeas for jackfruit, similar to my vegetarian buffalo dip
- Meat eaters could substitute chicken for the chickpeas
- Swap the feta for crumbled blue cheese
- Use vegan products and/or leave off the cheese to make this a vegan buffalo chickpea wrap
- Use a gluten-free wrap and check your ingredients to make this gluten-free
- Swap the blue cheese dressing for ranch dressing
FAQ
Buffalo sauce is a hot sauce that combines cayenne pepper and butter. It gets its name not from the animal, but from the location where it was invented - Buffalo, New York.
No, buffalo sauce does not have anything to do with actual buffalo. It is likely to be vegetarian, but check the label to make sure if this is important to you.
More vegetarian sandwich ideas
- Hummus Sandwich
- Cajun Chickpea Wrap
- Greek Chickpea Wrap
- Cheesy Spinach Baked Egg Sandwiches
- Peach, Arugula, and Goat Cheese Sandwich
- Sun Dried Tomato Pesto Sandwich
- Scrambled Egg Sandwich
- Double Bean Pita Sandwich
- The Best Veggie Sandwich
- Eggplant Parmesan Sandwich
- Deep Green Sandwich
- Greek Pita Sandwich
- Goat Cheese and Veggie Sandwich
If you make this recipe, be sure to rate it, leave a comment, or tag #theliveinkitchen on Instagram!
Recipe
Buffalo Chickpea Wrap
Ingredients
- 2 tablespoons olive oil
- 15 ounces canned chickpeas, rinsed, drained, and patted dry
- Coarse kosher salt
- ¼ cup buffalo sauce, divided
- 2 large sandwich wraps
- 4 large romaine lettuce leaves
- ¼ cup grape tomatoes, halved or quartered
- 2 tablespoons thinly sliced red onion
- ½ avocado, sliced
- ½ cup crumbled feta cheese
- Blue cheese dressing, to taste
Instructions
- Preheat the oven to 400ºF.
- In a large cast iron skillet, heat olive oil over medium heat. Once the oil is shimmering, add the chickpeas and season to taste with salt. Shake or stir the pan to coat the chickpeas in oil, then transfer to the hot oven. Cook for 15 minutes.
- Remove the pan from the oven and stir in half the buffalo sauce. Return the pan to the oven for another 5 minutes.
- Build the wraps by dividing all of the ingredients evenly between the two tortillas. Layer the filling starting with the lettuce, then chickpeas, tomatoes, onion, avocado, cheese, and finally the dressing and remaining buffalo sauce if desired.
- Wrap the sandwiches by folding in the sides, tucking up the bottom, and wrapping it tightly. Let the sandwich rest on the seam of the tortilla after rolling to keep it from coming apart.
Notes
Tips for customizing these buffalo chickpea wraps
- Swap the chickpeas for jackfruit, similar to my vegetarian buffalo dip
- Meat eaters could substitute chicken for the chickpeas
- Swap the feta for crumbled blue cheese
- Use vegan products and/or leave off the cheese to make this a vegan buffalo chickpea wrap
- Use a gluten-free wrap and check your ingredients to make this gluten-free
- Swap the blue cheese dressing for ranch dressing
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