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Close-up of homemade tofu wrap with lettuce and spicy sauce
Dreena Grace Burthon

Roasted Buffalo Chickpea Wraps

Spicy, tangy, and totally meatless. These buffalo chickpea wraps are packed with fiber and flavor. Perfect for lunch when you want something satisfying that won't spike your blood sugar.
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Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 people
Course: Lunch
Cuisine: American
Calories: 380
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tbsp white vinegar distilled or regular
  • ½ tsp cayenne pepper or to taste
  • ¼ tsp salt
  • 1 can (15 oz) no-salt-added chickpeas rinsed and drained
  • ¼ cup whole-milk plain Greek yogurt
  • 1 tbsp hot sauce Frank's RedHot works best
  • ¼ cup crumbled blue cheese
  • 2 cups chopped red leaf or romaine lettuce
  • ½ cup shredded carrot
  • ½ cup thinly sliced celery
  • 4 8-inch spinach or whole-wheat wraps

Equipment

  • 1 Oven Preheated to 400°F
  • 1 Baking sheet Any size works
  • 1 Parchment paper Optional but helps with cleanup
  • 1 Colander For rinsing chickpeas
  • 1 Kitchen towel For drying chickpeas
  • 1 Mixing Bowl Medium size
  • 1 Small bowl For yogurt sauce
  • 1 Knife For chopping veggies
  • 1 Cutting board Any kind
  • 1 Measuring spoons For vinegar and spices

Method
 

  1. Turn the oven to 400°F. Let it heat up.
  2. Line a baking sheet with parchment paper if you have it. If not, it's fine.
  3. Open the can of chickpeas. Pour them into a colander and rinse with cold water. Shake off the excess.
  4. Here's the important part. Dry them really well. Dump them onto a clean kitchen towel and roll them around. Pat them down. Pick out any loose skins and toss them.
  5. Put the dried chickpeas in a bowl. Add vinegar, cayenne, and salt. Stir until everything is coated.
  6. Spread them on the baking sheet in one single layer. Don't pile them up.
  7. Roast for 20 minutes. Shake the pan halfway through.
  8. While they cook, chop your veggies. Slice the celery thin. Shred the carrot if you didn't buy it shredded. Chop the lettuce.
  9. In a small bowl, mix the Greek yogurt and hot sauce. Stir it together. Set aside.
  10. After 20 minutes, check the chickpeas. They should be golden and a little crispy. Shake the pan and give them 5 more minutes if needed.
  11. Take them out of the oven. Let them cool for about 5 minutes. I know it's hard to wait. Wait anyway.
  12. Now build your wrap. Lay a tortilla flat on a plate.
  13. Add lettuce down the middle. Not too much or you won't be able to close it.
  14. Add carrots and celery on top.
  15. Spoon the roasted chickpeas over the veggies.
  16. Drizzle the yogurt sauce over everything.
  17. Sprinkle crumbled blue cheese on top.
  18. Fold the sides in. Roll it up tight. Give it a little squeeze so it stays together.
  19. Slice it in half if you want. Or don't. Eat it while the chickpeas are still warm.

Notes

  • Buffalo sauce heat levels vary by brand. Start with less if you're nervous. You can always add more hot sauce at the end. Can't take it out though.
  • The blue cheese is optional. I know some people hate it. My husband does. Leave it out or swap for feta if that's your thing.
  • Want them even crispier? After roasting let the chickpeas sit in the oven with the door cracked open for another 10 minutes. Works every time.
  • These get softer in the fridge. That's just how chickpeas work. Still taste good but the crunch is gone. Reheat in the oven or air fryer to bring some life back.
  • The yogurt sauce can be made ahead. Stays good for like 5 days.
  • Tortilla matters. Don't use plain white flour ones. Blood sugar will hate you. Spinach or whole wheat or low carb. Read the package. Look for fiber.
  • If you're meal prepping? Store everything separate. Assemble when you're ready to eat. Trust me on this.
  • The lettuce. Use romaine or something sturdy. Not spring mix. That gets weird and slimy by day two.
  • Make it a bowl if you don't do wraps. Same taste. Less mess.
  • My kids even eat these. That's saying something.