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    Home / Recipes / Vegan Salads

    Buffalo Chickpea Wrap

    Published: Mar 15, 2025 · Modified: Mar 15, 2025 by Kathy Carmichael · This post may contain affiliate links.

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    Spice up your chickpea salad with this buffalo chickpea wrap loaded with veggies and dressed in a mild vegan buffalo dressing. Served cold or grilled in a skillet, this buffalo chickpea salad recipe can be eaten in a wrap, in a bowl, or as a salad.

    Buffalo Chickpea Wrap served with pasta salad.

    If you love buffalo sauce, try a buffalo chickpea wrap. Buffalo sauce is a fancier version of hot sauce with a little kick. So, if you like a little spice and love wrap sandwiches, this buffalo chickpea wrap recipe is right up your alley. But if you want to avoid eating the bread, this buffalo chickpea salad recipe tastes great in a bowl.

    Jump to:
    • Buffalo Chickpea Salad Ingredients
    • Buffalo Chickpea Salad Ingredient Substitutions
    • Homemade Buffalo Sauce Ingredients
    • Buffalo Sauce Ingredient Substitutions
    • How to Make Buffalo Chickpea Salad Recipe
    • Assembling the Buffalo Chickpea Wrap 
    • Additional Serving Suggestions
    • Recipe FAQs
    • Tips
    • Other Fabulous Vegan Sandwich Suggestions
    • 📖 Recipe
    • 💬 Reviews

    Despite their differences, my family loves spicy food, and any food with buffalo sauce at my house is a hit! Instead of making my usual chickpea tuna salad, I opted to jazz it up a bit with some vegan buffalo sauce and some extra veggies and love. 

    Please remember that traditional buffalo sauce contains butter, so please find a vegan buffalo sauce made without butter. Of course, I like to make homemade buffalo sauce.

    Buffalo Chickpea Salad Ingredients

    Chickpeas salad ingredients in a bowl on the table.
    • Canned Chickpeas: Drain the chickpeas and reserve the aquafaba for other recipes.
    • Red Onion: Red onion is sweet yet tangy and flavorful.
    • Red Bell Pepper: Red bell pepper is sweet, vibrant, and flavorful in this wrap sandwich.
    • Celery: Celery gives the buffalo chickpea salad a fresh crunch.
    • Carrots: Carrots are crunchy but also a sweet contrast to the spiciness.
    • Parsley: Parsley gives the salad a fresh herbal taste.
    • Lavash Bread: Lavash bread is oil-free and makes a great wrap sandwich.
    • Green of Choice: I used power greens, a combination of kale, collard greens, spinach and arugula

    Buffalo Chickpea Salad Ingredient Substitutions

    • Instead of chickpeas, try white beans.
    • Green onions or scallions are an excellent substitute for red onions.
    • Try baby bell peppers, which are colorful and similar in taste to red bell peppers.
    • Fennel is often used as a substitute for celery. However, be aware that fennel has a black licorice flavor.
    • Choose any parsnips to replace carrots for crunch and sweetness.
    • I love dill in this buffalo chickpeas salad as a substitute for parsley.
    • See the serving suggestions below for bread-free options.

    Homemade Buffalo Sauce Ingredients

    buffalo sauce in a bowl on the counter.
    • Raw Cashews: Soak raw cashews in water overnight if you don't have a quality high-speed blender. Or, for a quick and easy way to soften cashews, boil them in water for 10 minutes, drain, and then add to the blender.
    • Water: The water thins the buffalo sauce.
    • Apple Cider Vinegar: Apple cider vinegar supplies the acidity and tanginess of the buffalo sauce.
    • Cayenne Pepper Hot Sauce: I used Noble Made by New Primal. Whenever adding hot sauce or spices to any recipe, I suggest adding a small amount and adjusting for individual preference. I love spicy food, but not everyone shares my spiciness.
    • Maple Syrup: The maple syrup softens the flavor by adding sweetness.
    • Soy Sauce: Soy sauce provides and umami flavor.
    • Lime Juice: I prefer using fresh lime juice whenever possible.
    • Garlic Powder: Garlic powder gives the sauce depth and warmth.
    • Smoked Paprika: Smoked paprika gives the sauce a smokey kick.

    Just blend and BAM, oil-free buffalo sauce. See the substitutions below for those who prefer a more straightforward or no-nut version.

    Buffalo Sauce Ingredient Substitutions

    • Choose silken tofu, white beans, or unsweetened, unflavored plant-based yogurt for a nut-free option.
    • Or, choose sunflower seeds instead of cashews.
    • You can skip the hot sauce if you prefer a mild buffalo sauce.
    • Rice vinegar substitutes apple cider vinegar in recipes.
    • Date syrup or agave nectar replace maple syrup.
    • Tamari or liquid aminos provide a gluten-free option for soy sauce.
    • Try low-sodium soy sauce for those who prefer less sodium.
    • Bottled lime juice works well if fresh lime juice isn't available.
    • Regular paprika works in this buffalo sauce with a less smokey flavor.
    • Or combine ½ cup cashew mayo with ¼ cup of your favorite vegan bottled buffalo sauce.

    As far as store-bought vegan brands, I like these:

    • Mild Buffalo Sauce Made by New Primal 
    • Medium Buffalo Sauce Made by New Primal 
    • Hot Buffalo Sauce Made by New Primal

    As a side note, if you make your own buffalo sauce, remember buffalo is hot! There are, however, mild versions of buffalo sauce, so taste as you make it. 

    The spice level is mild since the buffalo chickpea wrap dressing is diluted with cashews and other ingredients. So, if you prefer a little more heat, adjust the dressing by adding a little more buffalo sauce until the desired heat level. 

    Once the dressing is mixed and chilled in the refrigerator, it's time to make the buffalo chickpea salad. 

    How to Make Buffalo Chickpea Salad Recipe

    Chickpeas in a small food processor bowl on the counter.
    • Step 1: First, lightly process the canned chickpeas in a food processor. Since the recipe only requires one can of chickpeas, I used my Mini Cuisinart Food Processor. Although mashing chickpeas with a fork takes longer, this method also works. 
    • Step 2: Be sure, however, to avoid over-mashing the chickpeas. To do this, pulse rather than blend, and crush the chickpeas leaving some whole or partially mashed. 
    Chickpeas are crushed in a food processor cup on the counter.
    • Step 3: Then scrape the mashed chickpeas into a large bowl and assemble the other ingredients. 
    Buffalo sauce added to the salad ingredients in a bowl on the counter.
    • Step 4: Next, add the dressing mixture and stir to combine.
    • Step 5: After stirring the mixture together, cover and place in the refrigerator for the flavors to enhance. 
    Buffalo chickpeas salad in a bowl on the table.

    Again, start with the base dressing recipe, which is mild, and add buffalo sauce in small amounts to reach your specific heat level preference. 

    Assembling the Buffalo Chickpea Wrap 

    Lavash wrap with buffalo chickpea salad spread on half the bread and greens on the other side.

    To make the buffalo chickpea wrap recipe, I chose lavash bread, which is oil-free and whole-grain. But feel free to select a tortilla or other preferred flatbread. 

    1. Begin wrapping toward the chickpea salad, greens first, so the salad acts like glue on the other end to hold the wrap together.
    2. As a result, the wrap can now be grilled in a skillet on medium-low heat for 5 minutes on each side until golden brown or cut in half as a cold sandwich. 
    3. Also, the wrap tastes excellent cold or grilled in a skillet. Regardless of how the wrap is prepared, I suggest evenly spreading the buffalo chickpea salad on one end and adding greens to the other. 
    Buffalo Chickpea Wrap Recipe on a plate served cold.

    Additional Serving Suggestions

    • Add buffalo chickpeas salad as a protein to a salad.
    • Serve on rice crackers.
    • Eat it in a bowl with a spoon or fork.
    • Stuff a tomato or green or red bell pepper with this buffalo chickpea salad recipe.
    • Hollow out zucchini and fill with the chickpea salad.
    • Make a sandwich instead of a wrap.
    • Turn the wrap into a hot panini. 
    • Use cherry tomatoes and stuff as an appetizer.
    • Serve on cucumber slices as a tea sandwich, bread-free.
    • Scoop the chickpea salad into a lettuce wrap. 

    Recipe FAQs

    Should you rinse canned chickpeas?

    If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost half. Rinse well in cold water to make them easier to digest and less gas-producing.

    Are chickpeas carb or protein?

    Chickpeas boast an impressive nutritional profile. However, they contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat.

    How long will aquafaba keep?

    Aquafaba should be stored in a sealed mason jar in the refrigerator, lasting up to a week. What is this? You can also freeze it for up to 3 months. I like to freeze it in increments of 2, 3, and 6 tablespoons in separate mason jars for future use.

    Tips

    • Do not over mash the chickpeas. Pulse them in the food processor or use a fork to mash them, but the texture should be chunky, not thin.
    • Dice the vegetables small so they blend in the salad well.
    • Add small amounts first and adjust to personal preference when using any spice sauce or spice.
    • Buffalo chickpea salad lasts 5 days in the refrigerator.
    • I do not recommend freezing chickpeas salad.

    So, regardless of how you eat the buffalo chickpea salad recipe, it will wow your tastebuds! 

    Other Fabulous Vegan Sandwich Suggestions

    • White Bean Avocado Sandwich Recipe
    • chickpea artichoke salad
      Artichoke Chickpea Salad
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      Chickpea Tuna Salad
    • Lentil burger recipe
      The Best Lentil Burger Recipe

    If you love this buffalo chickpea salad wrap recipe, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    Buffalo Chickpea Wrap

    Kathy Carmichael
    Spice up chickpea salad with this buffalo chickpea wrap loaded with veggies and dressed in a mild vegan buffalo dressing. Served cold or grilled in a skillet, this buffalo chickpea salad can be eaten in a wrap, in a bowl, with a fox, in a box.... it can be eaten in so many different ways!
    5 from 12 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Total Time 10 minutes mins
    Course Sandwiches
    Cuisine American
    Servings 6 servings
    Calories 301 kcal

    Ingredients
      

    Buffalo Chickpea Salad

    • 15 ounces chickpeas garbanzo beans, drained, rinsed, and slightly mashed
    • ½ cup red onion diced
    • ½ cup red bell pepper diced
    • ½ cup celery diced
    • ½ cup carrots diced
    • ¼ cup parsley

    Other Wrap Ingredients

    • Lavash bread or wrap of choice
    • Green of choice I used power greens; a combination of kale, collard greens, spinach, and arugula

    Vegan Buffalo Sauce

    • ¼ cup raw cashews soaked overnight in water, and drained (or substitute white beans for a nut-free option)
    • ½ cup water
    • 2 teaspoons apple cider vinegar
    • ½ cup cayenne pepper hot sauce I used Noble Made by New Primal
    • 1 ½ Tablespoon pure maple syrup or date syrup
    • 1 Tablespoon tamari or soy sauce
    • 1 teaspoon lime juice
    • 1 teaspoon garlic powder
    • ½ teaspoon smoked paprika

    Alternative Vegan Buffalo Sauce Option

    • ½ cup Vegan Cashew mayo or vegan mayo of choice
    • ¼ cup Buffalo Sauce of Choice

    Instructions
     

    Buffalo/Mayo Sauce

    • Combine ½ cup vegan buffalo sauce and ½ cup vegan mayo and stir. Set aside or refrigerate until ready to use.

    Buffalo Chickpea Salad

    • Drain and rinse the chickpeas.
    • Place drained and rinsed chickpeas in a food processor or use a fork and mash lightly, leaving some chickpeas whole; do not over-mash. If using a food processor, pulse rather than blend.
    • Transfer the chickpeas to a large bowl.
    • Add the diced vegetables and pour the dressing over the top. Stir to combine.
    • Refrigerate until ready to use.

    Buffalo Chickpeas Wrap

    • Lay a lavash wrap or wrap of choice on a flat surface.
    • Now, spread buffalo chickpea salad in an even layer on one-half of the lavash bread.
    • Then, on the other side, add greens of choice or any other desired vegetables.
    • Next, roll starting with the end with the greens end toward the chickpea salad, ending at the chickpea salad end, which will serve as glue to hold the wrap together.
    • Cut in half and serve or grill in a skillet for a hot sandwich.
    • If cooking, use a non-stick skillet on medium-low heat for approximately 5 minutes on each side or until golden brown. Then cut it in half.

    Video

    Notes

    • Do not over-mash the chickpeas. Pulse them in the food processor or use a fork to mash them, but the texture should be chunky, not thin.
    • Dice the vegetables small, so they blend in the salad well.
    • Add small amounts first and adjust to personal preference when using any spice sauce or spice.
    • Buffalo chickpea salad lasts 5 days in the refrigerator.
    • I do not recommend freezing chickpeas salad.

    Nutrition

    Calories: 301kcalCarbohydrates: 30gProtein: 8gFat: 1gPolyunsaturated Fat: 1gSodium: 427mgPotassium: 416mgFiber: 7gSugar: 9gVitamin A: 2553IUVitamin C: 37mgCalcium: 60mgIron: 3mg
    Tried our recipe?Let us know how it was!

    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

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    Reader Interactions

    Comments

      5 from 12 votes (11 ratings without comment)

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      Recipe Rating




    1. Mary Evans

      March 15, 2025 at 10:07 am

      chickpeas have a strong flavor is there a way to make them milder?

      Reply
      • Kathy Carmichael

        March 16, 2025 at 4:42 am

        Hi Mary, I find that adding them to dishes with stronger flavors such as curries and tomato-based foods or making them into a salad like chickpea tuna salad mellows their flavor. Roasting them also tends to make them milder and taste like the seasoning you choose rather than the chickpeas.

        Reply
    2. Ali

      October 20, 2024 at 9:40 am

      What brand Lavash bread do you use? Joseph’s?

      Reply
      • Kathy Carmichael

        October 20, 2024 at 7:44 pm

        Hi Ali, I buy Atoria's Family Bakery Whole Grain Lavash Flatbread at Sprouts Market.

        Reply
    3. Matilda Saari

      February 23, 2024 at 1:22 am

      5 stars
      I substituted the cayenne pepper hot sauce with sriracha + 1 tsp cayenne pepper and ditched the celery, but it tasted great regardless. Works well both in a burrito and as a healthier dip for tortilla chips 🙂

      Reply
      • Kathy Carmichael

        February 23, 2024 at 6:39 am

        Hi Matilda, thank you for the substitute suggestions. I'm so glad you liked it. I love the burrito and dip ideas, too! Than you for taking the time to rate the recipe and comment. I appreciate it.

        Reply
    4. Jessica Shaffer

      February 17, 2022 at 6:42 pm

      Hi Kathy! What if I don’t have a high-speed blender? Could this recipe still work for me? Thank you- looks delicious!

      Reply
      • Kathy Carmichael

        February 18, 2022 at 6:51 am

        Hi Jessica, the blender is for the homemade buffalo sauce with cashews. But, you can substitute any vegan mayonnaise or silken tofu for the cashews and skip the cashews and water. Increase the mayo or silken tofu to 1/2 cup and add the remaining ingredients to the sauce. I hope this helps. Let me know if you enjoy the wrap.

        Reply
    5. Francesca

      October 09, 2021 at 11:12 am

      Hi! How long does the chickpea salad and the buffalo sauce stay good in the fridge? Thanks I advance 🙂

      Reply
      • Kathy Carmichael

        October 10, 2021 at 7:17 am

        Hi Francesca, the chickpea salad and buffalo sauce will last 3-5 days refrigerated. I hope you enjoyed the recipe.

        Reply
    6. Betsy Cohen

      April 15, 2021 at 7:04 am

      Do you really mean 1 cup of the Buffalo Dipping Sauce? If so, the sodium content would be astronomical.

      Reply
      • Kathy Carmichael

        April 15, 2021 at 10:56 am

        Betsy, Thank you for the head's up. It is 1/4 cup. It was a typo. Glad you let me know. I appreciate it.

        Reply

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