![- 1 can (15 oz) chickpeas, drained and rinsed - 1/4 cup buffalo sauce - 1/4 cup ranch dressing - 1 tablespoon olive oil - 1 teaspoon garlic powder - 1 teaspoon onion powder - Salt and black pepper to taste - 4 large whole wheat tortillas - 1 cup shredded lettuce - 1 cup diced tomatoes - 1/2 cup shredded carrots - 1/2 cup diced cucumbers - Fresh cilantro, for garnish (optional) These ingredients make the perfect wrap. Chickpeas give a great base. They are full of protein and fiber, making this meal filling. The buffalo sauce adds heat, while ranch dressing cools it down. Olive oil helps bind everything together. Garlic and onion powder give depth. I love using whole wheat tortillas. They add a nice nutty flavor and are healthier than white ones. You can mix and match the veggies. Add your favorites or whatever you have on hand. The fresh cilantro makes it pop, but it’s optional. - Calories per serving: Approximately 300 - Protein content: 12 grams - Other nutrient breakdowns: High in fiber, low in saturated fat This meal is tasty and good for you. It combines healthy fats with plenty of vitamins. Each wrap is a balanced meal, perfect for lunch or a quick dinner. For the full recipe, check out the details above. Step 1: Mash chickpeas Start by taking a medium bowl. Add one can of drained and rinsed chickpeas. Use a fork or potato masher to lightly mash them. Aim to keep some chickpeas whole for nice texture. Step 2: Combine ingredients Next, pour in 1/4 cup of buffalo sauce, 1/4 cup of ranch dressing, and 1 tablespoon of olive oil. Add 1 teaspoon each of garlic powder and onion powder. Season with salt and black pepper. Mix until creamy and all chickpeas are well coated. Step 3: Prepare tortillas Now, take 4 large whole wheat tortillas. Lay them on a clean, flat surface. They are ready for the next step. Step 4: Fill the tortillas Spoon a generous portion of the chickpea mixture onto the center of each tortilla. Spread it out a bit, leaving room for folding. Step 5: Fold and roll the wraps Layer the mixture with 1 cup of shredded lettuce, 1 cup of diced tomatoes, 1/2 cup of shredded carrots, and 1/2 cup of diced cucumbers. Fold in the sides of each tortilla. Roll them up tightly from the bottom to seal everything inside. Step 6: Grilling instructions For a crispy finish, preheat a grill or non-stick skillet over medium heat. Grill the wraps for 2-3 minutes on each side until golden brown. Slice each wrap in half and serve attractively on a plate. You can garnish with fresh cilantro for a pop of color. For the full recipe, check out the details above. To make the best Buffalo Ranch Chickpea Wraps, follow these simple tips. For the sauce, use a 1:1 ratio of buffalo sauce to ranch dressing. This mix gives a nice balance of heat and creaminess. If you want it spicier, add more buffalo sauce. When mashing chickpeas, aim for a mix of textures. Use a fork or potato masher. Smash some until creamy but leave some whole. This adds bite to your wraps. For side dishes, I recommend fresh carrot sticks, celery, or a simple salad. These crunchy sides pair well with the wraps. If you want a drink, try a light lemonade or iced tea. Both drinks cleanse the palate and complement the spicy flavors. You can find the full recipe above to create your own Buffalo Ranch Chickpea Wraps. Enjoy! {{image_4}} You can easily change up this wrap to fit your taste. If you love heat, try adding diced jalapeños or a bit more buffalo sauce. For a different twist, consider adding diced avocado. This adds creaminess and healthy fats. You can also switch out the dressings. Try blue cheese dressing for a classic taste. For a fresh vibe, use a yogurt-based dressing. You can even mix ranch with a splash of lime juice for a zesty kick. These wraps fit many diets. They are already vegan if you use vegan ranch. Chickpeas are a great protein source. They keep you full and energized. If you need gluten-free options, use corn tortillas or gluten-free wraps. Fill them just like the regular ones. You won’t lose any flavor or fun! Explore the [Full Recipe] for all the tasty details. To keep your Buffalo Ranch Chickpea Wraps fresh, you should store them right. Wrap any leftover wraps in plastic wrap or foil. Place them in an airtight container. This helps to keep moisture out. Store in the fridge for up to three days. If you want to save them longer, you can freeze them. Wrap each wrap in plastic wrap, then put them in a freezer bag. They will stay good for about three months. When you want to eat them, just thaw them in the fridge overnight. To reheat your wraps, you can use a few methods. The best way is to use a skillet. Heat the skillet on medium. Place the wrap in the skillet for about 2-3 minutes on each side. This keeps the wrap crispy. You can also use a microwave. Put the wrap on a plate and cover it with a damp paper towel. Heat for about 30 seconds to 1 minute. Check to see if it's warm enough. If not, heat for another 15 seconds. Remember, using the microwave may make the wrap a bit soft. Enjoy your tasty meal! Yes, you can make these wraps ahead of time. Prepare the chickpea mixture and store it in the fridge. Just keep the tortillas separate until you are ready to eat. This keeps the tortillas from getting soggy. You can assemble the wraps up to a day in advance. You can use many things instead of ranch dressing. Try Greek yogurt for a creamy option. You can also use tahini or avocado for a healthy twist. If you want a vegan option, look for plant-based ranch dressings at the store. They work well and taste great! The spice level really depends on the buffalo sauce you choose. Most sauces are mild, but some are quite hot. If you're unsure, start with less sauce and gradually add more. You can also mix in some plain yogurt or sour cream to cool it down. Absolutely! You can use any tortilla you like. Whole wheat, corn, or even spinach tortillas are great options. If you want a gluten-free choice, look for tortillas made from rice or almond flour. Just make sure they are big enough to hold all the yummy filling! For the full recipe, check the detailed instructions earlier in this article. This blog post covered a delicious buffalo ranch chickpea wrap recipe from start to finish. We explored the key ingredients, step-by-step instructions, and helpful tips for great results. Remember, you can customize these wraps to suit your taste and dietary needs. Enjoy experimenting with spices and sides. These wraps are tasty, healthy, and easy to make. Try them out and see how they fit into your meals. Happy cooking!](https://tastyhatch.com/wp-content/uploads/2025/07/0888b99d-ae37-4ba4-88e5-fecb646c6880-768x768.webp)
Looking for a meal that’s both tasty and quick? You’ve found it! Buffalo ranch chickpea wraps pack a flavorful punch while being easy to make. With simple ingredients and straightforward steps, these wraps will delight your taste buds without wasting your time. Whether you’re feeding a crowd or just yourself, this recipe is a perfect choice. Let’s dive into how to create this delicious dish!
Ingredients
Detailed Ingredient List
– 1 can (15 oz) chickpeas, drained and rinsed
– 1/4 cup buffalo sauce
– 1/4 cup ranch dressing
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1 teaspoon onion powder
– Salt and black pepper to taste
– 4 large whole wheat tortillas
– 1 cup shredded lettuce
– 1 cup diced tomatoes
– 1/2 cup shredded carrots
– 1/2 cup diced cucumbers
– Fresh cilantro, for garnish (optional)
These ingredients make the perfect wrap. Chickpeas give a great base. They are full of protein and fiber, making this meal filling. The buffalo sauce adds heat, while ranch dressing cools it down. Olive oil helps bind everything together. Garlic and onion powder give depth.
I love using whole wheat tortillas. They add a nice nutty flavor and are healthier than white ones. You can mix and match the veggies. Add your favorites or whatever you have on hand. The fresh cilantro makes it pop, but it’s optional.
Nutritional Information
– Calories per serving: Approximately 300
– Protein content: 12 grams
– Other nutrient breakdowns: High in fiber, low in saturated fat
This meal is tasty and good for you. It combines healthy fats with plenty of vitamins. Each wrap is a balanced meal, perfect for lunch or a quick dinner. For the full recipe, check out the details above.
Step-by-Step Instructions
Preparation Steps
Step 1: Mash chickpeas
Start by taking a medium bowl. Add one can of drained and rinsed chickpeas. Use a fork or potato masher to lightly mash them. Aim to keep some chickpeas whole for nice texture.
Step 2: Combine ingredients
Next, pour in 1/4 cup of buffalo sauce, 1/4 cup of ranch dressing, and 1 tablespoon of olive oil. Add 1 teaspoon each of garlic powder and onion powder. Season with salt and black pepper. Mix until creamy and all chickpeas are well coated.
Step 3: Prepare tortillas
Now, take 4 large whole wheat tortillas. Lay them on a clean, flat surface. They are ready for the next step.
Assembling the Wraps
Step 4: Fill the tortillas
Spoon a generous portion of the chickpea mixture onto the center of each tortilla. Spread it out a bit, leaving room for folding.
Step 5: Fold and roll the wraps
Layer the mixture with 1 cup of shredded lettuce, 1 cup of diced tomatoes, 1/2 cup of shredded carrots, and 1/2 cup of diced cucumbers. Fold in the sides of each tortilla. Roll them up tightly from the bottom to seal everything inside.
Step 6: Grilling instructions
For a crispy finish, preheat a grill or non-stick skillet over medium heat. Grill the wraps for 2-3 minutes on each side until golden brown. Slice each wrap in half and serve attractively on a plate. You can garnish with fresh cilantro for a pop of color.
For the full recipe, check out the details above.
Tips & Tricks
Tips for Perfecting the Wraps
To make the best Buffalo Ranch Chickpea Wraps, follow these simple tips. For the sauce, use a 1:1 ratio of buffalo sauce to ranch dressing. This mix gives a nice balance of heat and creaminess. If you want it spicier, add more buffalo sauce.
When mashing chickpeas, aim for a mix of textures. Use a fork or potato masher. Smash some until creamy but leave some whole. This adds bite to your wraps.
Serving Suggestions
For side dishes, I recommend fresh carrot sticks, celery, or a simple salad. These crunchy sides pair well with the wraps. If you want a drink, try a light lemonade or iced tea. Both drinks cleanse the palate and complement the spicy flavors.
You can find the full recipe above to create your own Buffalo Ranch Chickpea Wraps. Enjoy!
Variations
Customization Options
You can easily change up this wrap to fit your taste. If you love heat, try adding diced jalapeños or a bit more buffalo sauce. For a different twist, consider adding diced avocado. This adds creaminess and healthy fats.
You can also switch out the dressings. Try blue cheese dressing for a classic taste. For a fresh vibe, use a yogurt-based dressing. You can even mix ranch with a splash of lime juice for a zesty kick.
Dietary Accommodations
These wraps fit many diets. They are already vegan if you use vegan ranch. Chickpeas are a great protein source. They keep you full and energized.
If you need gluten-free options, use corn tortillas or gluten-free wraps. Fill them just like the regular ones. You won’t lose any flavor or fun!
Explore the [Full Recipe] for all the tasty details.
Storage Info
How to Store Leftovers
To keep your Buffalo Ranch Chickpea Wraps fresh, you should store them right. Wrap any leftover wraps in plastic wrap or foil. Place them in an airtight container. This helps to keep moisture out. Store in the fridge for up to three days. If you want to save them longer, you can freeze them. Wrap each wrap in plastic wrap, then put them in a freezer bag. They will stay good for about three months. When you want to eat them, just thaw them in the fridge overnight.
Reheating Tips
To reheat your wraps, you can use a few methods. The best way is to use a skillet. Heat the skillet on medium. Place the wrap in the skillet for about 2-3 minutes on each side. This keeps the wrap crispy. You can also use a microwave. Put the wrap on a plate and cover it with a damp paper towel. Heat for about 30 seconds to 1 minute. Check to see if it’s warm enough. If not, heat for another 15 seconds. Remember, using the microwave may make the wrap a bit soft. Enjoy your tasty meal!
FAQs
Can I make these wraps ahead of time?
Yes, you can make these wraps ahead of time. Prepare the chickpea mixture and store it in the fridge. Just keep the tortillas separate until you are ready to eat. This keeps the tortillas from getting soggy. You can assemble the wraps up to a day in advance.
What can I substitute for ranch dressing?
You can use many things instead of ranch dressing. Try Greek yogurt for a creamy option. You can also use tahini or avocado for a healthy twist. If you want a vegan option, look for plant-based ranch dressings at the store. They work well and taste great!
How spicy are buffalo ranch chickpea wraps?
The spice level really depends on the buffalo sauce you choose. Most sauces are mild, but some are quite hot. If you’re unsure, start with less sauce and gradually add more. You can also mix in some plain yogurt or sour cream to cool it down.
Can I use different types of tortillas?
Absolutely! You can use any tortilla you like. Whole wheat, corn, or even spinach tortillas are great options. If you want a gluten-free choice, look for tortillas made from rice or almond flour. Just make sure they are big enough to hold all the yummy filling!
For the full recipe, check the detailed instructions earlier in this article.
This blog post covered a delicious buffalo ranch chickpea wrap recipe from start to finish. We explored the key ingredients, step-by-step instructions, and helpful tips for great results. Remember, you can customize these wraps to suit your taste and dietary needs. Enjoy experimenting with spices and sides. These wraps are tasty, healthy, and easy to make. Try them out and see how they fit into your meals. Happy cooking!
![- 1 can (15 oz) chickpeas, drained and rinsed - 1/4 cup buffalo sauce - 1/4 cup ranch dressing - 1 tablespoon olive oil - 1 teaspoon garlic powder - 1 teaspoon onion powder - Salt and black pepper to taste - 4 large whole wheat tortillas - 1 cup shredded lettuce - 1 cup diced tomatoes - 1/2 cup shredded carrots - 1/2 cup diced cucumbers - Fresh cilantro, for garnish (optional) These ingredients make the perfect wrap. Chickpeas give a great base. They are full of protein and fiber, making this meal filling. The buffalo sauce adds heat, while ranch dressing cools it down. Olive oil helps bind everything together. Garlic and onion powder give depth. I love using whole wheat tortillas. They add a nice nutty flavor and are healthier than white ones. You can mix and match the veggies. Add your favorites or whatever you have on hand. The fresh cilantro makes it pop, but it’s optional. - Calories per serving: Approximately 300 - Protein content: 12 grams - Other nutrient breakdowns: High in fiber, low in saturated fat This meal is tasty and good for you. It combines healthy fats with plenty of vitamins. Each wrap is a balanced meal, perfect for lunch or a quick dinner. For the full recipe, check out the details above. Step 1: Mash chickpeas Start by taking a medium bowl. Add one can of drained and rinsed chickpeas. Use a fork or potato masher to lightly mash them. Aim to keep some chickpeas whole for nice texture. Step 2: Combine ingredients Next, pour in 1/4 cup of buffalo sauce, 1/4 cup of ranch dressing, and 1 tablespoon of olive oil. Add 1 teaspoon each of garlic powder and onion powder. Season with salt and black pepper. Mix until creamy and all chickpeas are well coated. Step 3: Prepare tortillas Now, take 4 large whole wheat tortillas. Lay them on a clean, flat surface. They are ready for the next step. Step 4: Fill the tortillas Spoon a generous portion of the chickpea mixture onto the center of each tortilla. Spread it out a bit, leaving room for folding. Step 5: Fold and roll the wraps Layer the mixture with 1 cup of shredded lettuce, 1 cup of diced tomatoes, 1/2 cup of shredded carrots, and 1/2 cup of diced cucumbers. Fold in the sides of each tortilla. Roll them up tightly from the bottom to seal everything inside. Step 6: Grilling instructions For a crispy finish, preheat a grill or non-stick skillet over medium heat. Grill the wraps for 2-3 minutes on each side until golden brown. Slice each wrap in half and serve attractively on a plate. You can garnish with fresh cilantro for a pop of color. For the full recipe, check out the details above. To make the best Buffalo Ranch Chickpea Wraps, follow these simple tips. For the sauce, use a 1:1 ratio of buffalo sauce to ranch dressing. This mix gives a nice balance of heat and creaminess. If you want it spicier, add more buffalo sauce. When mashing chickpeas, aim for a mix of textures. Use a fork or potato masher. Smash some until creamy but leave some whole. This adds bite to your wraps. For side dishes, I recommend fresh carrot sticks, celery, or a simple salad. These crunchy sides pair well with the wraps. If you want a drink, try a light lemonade or iced tea. Both drinks cleanse the palate and complement the spicy flavors. You can find the full recipe above to create your own Buffalo Ranch Chickpea Wraps. Enjoy! {{image_4}} You can easily change up this wrap to fit your taste. If you love heat, try adding diced jalapeños or a bit more buffalo sauce. For a different twist, consider adding diced avocado. This adds creaminess and healthy fats. You can also switch out the dressings. Try blue cheese dressing for a classic taste. For a fresh vibe, use a yogurt-based dressing. You can even mix ranch with a splash of lime juice for a zesty kick. These wraps fit many diets. They are already vegan if you use vegan ranch. Chickpeas are a great protein source. They keep you full and energized. If you need gluten-free options, use corn tortillas or gluten-free wraps. Fill them just like the regular ones. You won’t lose any flavor or fun! Explore the [Full Recipe] for all the tasty details. To keep your Buffalo Ranch Chickpea Wraps fresh, you should store them right. Wrap any leftover wraps in plastic wrap or foil. Place them in an airtight container. This helps to keep moisture out. Store in the fridge for up to three days. If you want to save them longer, you can freeze them. Wrap each wrap in plastic wrap, then put them in a freezer bag. They will stay good for about three months. When you want to eat them, just thaw them in the fridge overnight. To reheat your wraps, you can use a few methods. The best way is to use a skillet. Heat the skillet on medium. Place the wrap in the skillet for about 2-3 minutes on each side. This keeps the wrap crispy. You can also use a microwave. Put the wrap on a plate and cover it with a damp paper towel. Heat for about 30 seconds to 1 minute. Check to see if it's warm enough. If not, heat for another 15 seconds. Remember, using the microwave may make the wrap a bit soft. Enjoy your tasty meal! Yes, you can make these wraps ahead of time. Prepare the chickpea mixture and store it in the fridge. Just keep the tortillas separate until you are ready to eat. This keeps the tortillas from getting soggy. You can assemble the wraps up to a day in advance. You can use many things instead of ranch dressing. Try Greek yogurt for a creamy option. You can also use tahini or avocado for a healthy twist. If you want a vegan option, look for plant-based ranch dressings at the store. They work well and taste great! The spice level really depends on the buffalo sauce you choose. Most sauces are mild, but some are quite hot. If you're unsure, start with less sauce and gradually add more. You can also mix in some plain yogurt or sour cream to cool it down. Absolutely! You can use any tortilla you like. Whole wheat, corn, or even spinach tortillas are great options. If you want a gluten-free choice, look for tortillas made from rice or almond flour. Just make sure they are big enough to hold all the yummy filling! For the full recipe, check the detailed instructions earlier in this article. This blog post covered a delicious buffalo ranch chickpea wrap recipe from start to finish. We explored the key ingredients, step-by-step instructions, and helpful tips for great results. Remember, you can customize these wraps to suit your taste and dietary needs. Enjoy experimenting with spices and sides. These wraps are tasty, healthy, and easy to make. Try them out and see how they fit into your meals. Happy cooking!](https://tastyhatch.com/wp-content/uploads/2025/07/0888b99d-ae37-4ba4-88e5-fecb646c6880-250x250.webp)
