No-Cook Buffalo Chickpea Wrap

Nichole Dandrea-Russert, MS, RDN ·
Published June 1, 2025 ·
< 1 min read
Summary

This 15-minute meal checks all the boxes. It’s loaded with flavor, easy to put together, and packed with nutrition — who’s in? Our hands are raised high! Tangy buffalo-coated chickpeas add just the right amount of spice to a rainbow of crunchy veggies and are wrapped in a fiber-rich whole grain tortilla. No-Cook Buffalo Chickpea Wraps make a great lunchtime go-to on days where you’re short on time or have all of the time in the world — either way, they’re a delight to enjoy!

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Yields2 ServingsPrep Time15 minsTotal Time15 mins

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Ingredients

 1 ½ cups chickpeas (home-cooked or BPA-free canned, drained and rinsed)
 2 tbsp plant-based yogurt (unsweetened)
 4 tbsp hot sauce (of your choice)
 1 tsp white wine vinegar
 ¼ tsp vegan Worcestershire sauce
 ¼ tsp garlic powder
 ¼ cup organic red pepper (seeded and diced)
 ¼ cup organic celery (diced)
 ¼ cup red cabbage (shredded)
 ¼ cup green onion (sliced)
 2 tbsp herb of choice (cilantro, parsley, basil, dill)
 2 organic tortillas (see Chef’s Notes)
 1 cup organic spinach (chopped)
 ¼ cup pickled veggies (red onion, cucumber, see Chef’s Notes)

Directions

1

Add the chickpeas to a large bowl.

2

Make the buffalo sauce: Add the yogurt, hot sauce, white wine vinegar, Worcestershire sauce, and garlic powder to a small bowl and whisk to combine.

3

Pour the buffalo sauce over the chickpeas and stir to combine.

4

Add the peppers, celery, cabbage, green onions, and herbs to the chickpeas. Stir to combine.

5

Assemble your wraps: Lay the tortillas out on two plates. Add a layer of spinach to each tortilla.

6

Divide the chickpeas between the two tortillas.

7

Top each tortilla with 2 forkfuls of pickled vegetables.

8

Wrap and enjoy!

Chef’s Notes

Substitutions
Substitute chickpeas with lentils, white beans, or your favorite plant protein of choice.

Substitute white wine vinegar with lemon juice.

Substitute spinach with arugula, baby kale, or your favorite leafy green of choice.

Flour-Free
Use a leafy green wrap, like romaine, collards, or Swiss chard, in place of tortillas.

Prep Ahead
Prepare Pickled Red Onions ahead of time.

Prepare Pickled Cucumbers ahead of time.

Storage
Store in an airtight container in the refrigerator for up to 4 days.

Nutrition Facts

2 servings

Serving size

281g (1 wrap)

Amount per serving
Calories361
% Daily Value *
Total Fat 8g11%
Saturated Fat 0.9g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 583mg26%
Total Carbohydrate 57g21%
Dietary Fiber 14g50%
Total Sugars 8g
Includes 0.1g Added Sugars1%
Protein 17g
Calcium 139mg11%
Iron 4.2mg24%
Potassium 530mg12%
Vitamin D 0.1mcg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

 1 ½ cups chickpeas (home-cooked or BPA-free canned, drained and rinsed)
 2 tbsp plant-based yogurt (unsweetened)
 4 tbsp hot sauce (of your choice)
 1 tsp white wine vinegar
 ¼ tsp vegan Worcestershire sauce
 ¼ tsp garlic powder
 ¼ cup organic red pepper (seeded and diced)
 ¼ cup organic celery (diced)
 ¼ cup red cabbage (shredded)
 ¼ cup green onion (sliced)
 2 tbsp herb of choice (cilantro, parsley, basil, dill)
 2 organic tortillas (see Chef’s Notes)
 1 cup organic spinach (chopped)
 ¼ cup pickled veggies (red onion, cucumber, see Chef’s Notes)
No-Cook Buffalo Chickpea Wrap
IngredientsDirections
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Plant-Based Dietitian, Author, Recipe Developer

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  • your recipes are wonderful and perfect for pts that don’t want complicated recipes but to want better health, thank-you so much

    • Plant-Based Dietitian, Author, Recipe Developer

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