Buffalo Chickpea Salad Wraps

These vegan Buffalo Chickpea Salad Wraps are the perfect easy, high protein recipe to level up your lunch plans. Amazing meal prep option!

Lunch always seems to be one of the hardest meals for people. It’s the middle of the day, you’re running on fumes because you need energy and you just don’t feel like figuring it out. No worries, these buffalo chickpea salad wraps are here to change that!

This is the perfect meal prep lunch option (or dinner) for you!

Don’t like spice? No worries, try our vegan chicken salad sandwich recipe.

Our easy recipe here is ready in just 20 minutes, great for on the go, high protein, and as always, delicious!

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Why You’ll Love This Recipe

🥘Recipe Ingredients

Gather your ingredients!

• Chickpeas - these little legumes pack protein and when blended give the perfect alternative to chicken to make “chicken salad” style meals whether you make sandwiches or wraps
• Vegetables - we’re using celery, carrots, and onions to add nutrition, help with mouthful, and of course flavor
• Walnuts - a little crunch goes a long way and these help balance texture throughout the wrap
• Spices - we’re using fresh cilantro, and dried parsley, dill, salt, paprika, and garlic powder
• Vegan Mayo - most chicken salads have mayo in them and this is no exception. See our vegan mayo review to find the best option

See my recipe card below for a complete list of the ingredients with measurements.

Substitutions and Variations:

• Chickpeas - lentils would be a good substitution or even extra firm tofu
• Vegetables - other vegetables to consider adding in would be bell peppers
• Walnuts - you can omit the walnuts if you can’t have them, or try swapping with pecans or almonds
• Spices - you can swap the spices for a bbq seasoning blend. This is especially good if you swap the buffalo sauce with a bbq sauce too
• Vegan Mayo - try swapping with unsweetened, unflavored vegan yogurt, or a vegan sour cream just be mindful of the taste change this could give

Recipe FAQs:

Other Vegan Lunch Recipes to Consider:

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Vegan Buffalo Chickpea Salad Wraps

These vegan Buffalo Chickpea Salad Wraps are the perfect easy, high protein recipe to level up your lunch plans. Amazing meal prep option!

Course Main Course

Cuisine American

Diet Vegan, Vegetarian

Prep Time 10 minutes minutes

Processing Time 5 minutes minutes

Servings 4 wraps

Calories 488kcal

Author Andrew Bernard

Ingredients

For Buffalo Sauce

• ½ cup vegan mayo (110g)
• ½ cup hot sauce (120g)
• 2 tablespoon vegan butter, melted
• 1-2 tablespoon brown sugar
• ½ teaspoon dried parsley

For the Buffalo Chickpea Salad

• 3 ½ cups chickpeas drained and rinsed (2 cans or 575g)
• 1 medium red onion, chopped
• 2 sticks celery, chopped
• 1 medium carrot, grated
• ⅓ cup fresh cilantro, chopped (5g)
• ½ cup walnuts, chopped (60g)
• 4 tablespoon fresh lemon juice
• 2 teaspoon garlic powder
• ½ teaspoon paprika
• 1 teaspoon dried parsley
• 1 teaspoon dried dill
• ½ teaspoon salt more or less to taste

Optional Ingredients for Sandwiches

• Tortilla Wraps, Bread, Crackers or Lettuce
• Avocado, Lettuce, Tomatoes, Onions

Instructions

• For the buffalo sauce - add all ingredients into a bowl and whisk together. Set aside.
• For the chickpea salad - In a food processor, add ⅔ of the chickpeas. Pulse until fine crumbles but not pureed. Add in the remaining ingredients (except the buffalo sauce and rest of the chickpeas). Pulse again until no large chunks remain, scraping down as necessary.
• Add remaining chickpeas* and ¼ cup (or more to taste) of buffalo sauce. Pulse just a few times until blended.
• Serve on a tortilla or bread with lettuce, tomatoes, red onions and more buffalo sauce. Or serve with crackers, or over a salad.

Video

Notes

Optional Ingredients not included in the Nutrition facts. Nutrition facts are only estimates, please utilize your own ingredients for accuracy.

For blending - you don’t have to reserve ⅓ of the chickpeas - this is only to reserve some of them to be chunky for texture purposes in the mixture.

Nutrition

Serving: 0.25mixture | Calories: 488kcal | Carbohydrates: 34g | Protein: 10g | Fat: 35g | Saturated Fat: 4g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Sodium: 1719mg | Potassium: 516mg | Fiber: 9g | Sugar: 6g | Vitamin A: 3208IU | Vitamin C: 33mg | Calcium: 97mg | Iron: 3mg

The post Buffalo Chickpea Salad Wraps appeared first on Make It Dairy Free.

Frequently Asked Questions

What happens when I stop eating meat?

Your body will go through many changes if you quit eating meat. Your diet will likely be richer in fiber and less saturated fat as you move from animal-based protein to plant-based proteins like legumes, beans and whole grains. This can help improve your heart health and digestive health. You may also notice an increase in energy due to a more efficient digestion and elimination of inflammatory food like animal proteins. The ability to reduce stress hormones caused by excessive animal protein consumption may make your moods more stable. The trend towards a plant-based diet is also gaining popularity to counter the environmental damage that factory farming has caused.

What are some tips for transitioning to a plant-based diet?

Transitioning to a plant-based diet can be intimidating, but it can become an exciting lifestyle change with the proper knowledge and support. Some tips for transitioning to this type of diet include:

1. Use whole foods in your meals to get adequate macronutrients.
2. We are committed to creating delicious, healthy meals that appeal to everyone.
3. Creating a support system like friends, family members, or certified health professionals.
4. Experiment with new recipes while enjoying healthy eating.
5. Gradually changing habits while also being mindful of nutrient intake.

Individuals may be able to make a gradual transition to a plant-based diet by incorporating these tips and tricks into their daily lives.

What are some excellent sources of protein on a plant-based diet?

There are many great sources of protein in a plant-based diet. Many of these plant-based protein sources also provide fiber, as well as essential micronutrients like vitamins. A plant-based diet may include omega-3 fatty oils such as flaxseeds (chia seeds), walnuts, hemp seeds and chia seed.

What are the negatives to plant-based meats?

Plant-based meat has the disadvantage of not having essential vitamins and minerals as animal proteins. Some essential amino acid, vitamin B12, as well as heme Iron, are less abundant in plant-based protein than animal proteins. Some plant-based products have more sodium than actual meat due to the need for preservation. It can also be more costly and time-consuming to buy quality vegan products online or in grocery stores. When cooking times and food preparation are considered, vegan options may require more effort.

Statistics

• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

[TAG22]

• Weight Loss


• Plant-Based Diets and Omega-3 Fatty acids

[TAG25]

• Plant-based diets for personal, population, and planetary health - ScienceDirect

[TAG27]

• Effects of Plant Based Diets on Weight Status: a Systematic Review - PMC


• Professionals in healthcare can now rely on plant-based nutrition.

[TAG30]

• Diabetes

How To

How to move to a plant diet without feeling overwhelmed

It can seem overwhelming to make the switch to a plant-based diet. However, education and preparation are key. Take baby steps and slowly incorporate changes into your diet. Whole foods are better than processed ones, and they tend to be healthier and more satisfying.

When it comes to meal prep and planning, dedication yields maximum results - consider mapping out meals in advance so that you know what to shop for and how much time to allocate for each dish. You can simplify your kitchen by investing in multi-cookers or slow cookers. Batch cooking will allow you to prepare multiple meals at once.

Finally, don't forget to keep experimenting with new flavors that you may enjoy. Different cuisines can offer a variety in your vegan diet. Think Chinese tofu and Indian curries. You should create a grocery shopping list that is based upon recipes and not rely on impulse buying at the grocery stores. With the right ingredients to prepare, the transition will be smoother.

Resources:

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[TAG41] One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here

[TAG42] Whether you’re considering eating less meat or giving it up entirely.

[TAG43] Columbia and NYP nutritionist Sabrina Toledano explains the benefits of a plant-based diet and how to get started.

[TAG44] Hint: Your energy levels, gut microbiome, and environmental impact all win big.