This Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing combines heart-healthy ingredients like low sodium buffalo sauce, chickpeas, and avocado lime ranch in a tasty, low fat vegetarian package. Perfectly folded into a low sodium tortilla for a savory lunch that will delight your mouth as much as your heart.
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If you're looking for a big-hitter for your next tailgate party, this is it! It's also incredibly easy, so it works for packable weekday lunches, too, in case you have leftovers.
Our homemade Buffalo sauce is perfect with these wraps, but you will probably also want to try out our Buffalo Tempeh Bites - also a great appetizer!
Heart Health Benefits of Buffalo Chickpea Wraps
Regular consumption of meals high in saturated fats and sodium can lead to an increased risk of heart disease and stroke. Our Buffalo Chickpea Wraps are consciously crafted to be low in sodium and fat without compromising on flavor. Each ingredient has been chosen for its health benefits as well as its taste.
Chickpeas are a heart-healthy powerhouse. Rich in soluble fiber, they can help reduce bad cholesterol levels and are also packed with plant-based protein, which is beneficial for heart health. The homemade low sodium buffalo sauce provides the spicy kick you love while controlling your salt intake. Our avocado lime ranch dressing brings a creamy, tangy element to the wrap, contributing heart-friendly monounsaturated fats.
By using low sodium tortillas, we further reduce the risk of high blood pressure, a significant risk factor for heart disease. Regular flour tortillas can pack 400 mg sodium or sometimes even more! We went with Tumaro's Carb Wise 9 Grains and Super Seeds, which contribute only 80 mg sodium. There are other options, too, outlined below, but this option was available in our local grocery store!
We round out this heart healthy wrap with plenty of veggies, for a delicious crunch and extra yums. Lettuce, tomato, and onions are our go-to, which add healthy doses of vitamin C, vitamin A, and vitamin K. But if you need a lower vitamin K option, you can leave out the lettuce
We're opting for simple ingredients for our Buffalo Chickpea Wrap. We do use two homemade sauces, so if you haven't already, hop on over to the Low Sodium Buffalo Sauce and Avocado Lime Ranch Dressing recipes and get them made. Neither are difficult or take a long time.
- Low Sodium Buffalo Sauce
- Low Sodium Tortillas
- Red Onion
- Avocado Lime Ranch Dressing
See recipe card for quantities.
How to Find Low Sodium Tortillas
To ensure you're selecting the best low sodium tortillas, start by carefully reading the nutrition labels. Look for options that contain no more than 200 mg sodium. Less is really better.
Several brands have stepped up to offer products that meet these criteria. Brands such as Toufayan Low Carb Wraps and Angelic Bakehouse Reduced Sodium Wraps (affiliate links) are known for their lower sodium content, without compromising on the size or the ability to hold all your savory fillings. And, as mentioned earlier, we are using Tumaro's Carb Wise 9 Grains and Super Seeds wraps, which were available in our local grocery. Note that not all varieties of wraps that these brands offer are low sodium! Always read the nutrition labels to be sure!
Corn tortillas are often sodium free, but tend to be more brittle and not great for wraps. If you try corn tortillas, toss them in a hot pan for a few minutes on each side to make them more pliable for your wraps.
These wraps come together quickly, once your buffalo chickpeas are made. Here are some pictures to help you along the way!
First, pour the buffalo sauce into a bowl with the chickpeas.
Stir to fully coat all the chickpeas with the buffalo sauce.
Spread the chickpeas out on a baking sheet, giving them plenty of space to crisp up.
Bake for about 20 minutes.
Scoop some of the chickpeas onto the center of a tortilla. Add additional buffalo sauce if you like.
Top the chickpeas with onion and tomato.
Finally, top with lettuce and avocado lime ranch.
Roll the tortilla by folding in 2 opposite sides, and rolling the entire thing into a burrito shape.
Hint: after rinsing the chickpeas, use a clean kitchen towel or paper towels to pat them dry before coating with buffalo sauce. That will help them crisp in the oven better.
As with many sandwich-type recipes, this is completely customizable to your preference. You might consider some of these substitutions:
- Lettuce - instead of romaine, you can use spinach, ice burg, or even arugula
- Veggies - include or omit what you want - try chopped celery, carrots, cucumber or most anything else
- Vegan - you can make it completely vegan by using a vegan yogurt to make the buffalo sauce - I recommend cashew yogurt
Ready for something a little different? Try some of these variations!
- BBQ - add BBQ sauce instead of the avocado lime ranch
- Mexican inspired - add guacamole, salsa, and/or plain Greek yogurt (healthy sub for sour cream)
- Mediterranean - add sun dried tomatoes and tabouli
See this low sodium BBQ sauce recipe!
You'll need very little equipment to make Buffalo Chickpea Wraps. Just some measuring cups and spoons, cutting board and knife, and a baking sheet will do.
These are great for meal prep, but you don't want to assemble the whole wrap ahead of time. Store all the parts separate in the refrigerator for up to 5 days. Assemble the wraps as close to the time that you will eat them as possible.
That may mean assembling the wrap in the morning, to take to work and eat at lunch time. That will work fine. Wrap the chickpea buffalo wrap in saran wrap to keep it together, and refrigerate it until it's time to eat.
For specialty wraps that are whole grain, grain free, or corn, you will want to warm them up before trying to roll the wrap. This will help reduce the problem of the wrap breaking or ripping. Simply wrap the tortillas in a damp paper towel and microwave for 10-15 seconds.
A tortilla is considered low sodium when it contains 140 milligrams of sodium or less per serving. Low sodium tortillas are specifically designed to help individuals manage their salt intake as part of a heart-healthy diet. Always check the nutrition label to confirm the sodium content before purchasing.
Meal prepping with Buffalo Chickpea Wraps is easy and convenient. Prepare the buffalo chickpea filling and the avocado lime ranch dressing ahead of time and store them separately in the fridge. When ready to eat, warm the tortillas, add the fresh ingredients, assemble your wraps, and enjoy a quick, nutritious meal.
To make the Buffalo Chickpea Wrap vegan, simply replace the Greek yogurt in the buffalo sauce with a nondairy yogurt, like cashew milk yogurt or soy yogurt. Ensure that the tortillas you choose are free from animal products as well (they are sometimes made with lard or other animal-derived ingredients).
Looking for other delicious lunch recipes? Try these:You must use the category slug, not a URL, in the category field.
These are my favorite dishes to serve with Buffalo Chickpea Wraps:
Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
- Preheat oven to 400° F.
- Combine the chickpeas with the Buffalo sauce, and spread on a baking sheet.
- Bake for 15-20 minutes, until the chickpeas just start to get crispy, but are still soft inside.
- Remove from oven, and cool slightly - or completely depending on your preference.
- Assemble the wrap. It can be helpful to wrap the tortillas in a damp paper towel and microwave for 10-15 seconds to make them less likely to rip.
- On each tortilla, spread ¼ of each of the following: buffalo chickpeas, lettuce, tomatoes, red onion, and Avocado Lime Ranch Dressing.
- Fold 2 opposing sides of the tortilla in, and then roll into a wrap.
- Enjoy with extra buffalo sauce or ranch dressing for dipping.
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove