If you’re looking for a quick, easy, and seriously flavorful plant-based meal, this Spicy Chickpea Wrap is about to become your new go-to. It’s everything you want in a wrap: spicy, creamy, fresh, and satisfying. Plus, it comes together in just 20 minutes — perfect for busy weeknights or a speedy lunch.
This wrap is packed with protein-rich chickpeas, seasoned to perfection with garlic, paprika, and cayenne, and coated in your favorite hot sauce or Buffalo sauce. Then it’s loaded up with creamy mashed avocado, fresh lettuce, juicy tomato slices, and a drizzle of vegan ranch or mayo for the perfect balance of heat and coolness. Trust me — this one’s a winner!
Why You’ll Love This Vegan Wrap
- Packed with protein: Chickpeas bring plant-based protein and keep you full and fueled.
- Big on flavor: The combo of hot sauce, spices, and creamy avocado? Absolute perfection.
- Quick and easy: Ready in just 20 minutes — perfect for busy days.
- Super customizable: Swap out the toppings, add more veggies, or use your favorite sauce.
- Meal-prep friendly: Make a big batch of the spicy chickpeas and assemble fresh wraps all week long.
Health Benefits of Chickpeas
Chickpeas (also known as garbanzo beans) aren’t just delicious — they’re a nutritional powerhouse!
- High in protein and fiber: Keeps you full and satisfied for hours.
- Rich in vitamins and minerals: Great source of iron, magnesium, and B vitamins.
- Good for digestion: The fiber helps keep your gut happy and healthy.
- Heart-healthy: Chickpeas can help lower cholesterol and support heart health.
So when you bite into this Spicy Chickpea Wrap, know you’re fueling your body with something that tastes good and does good.
Ingredients You’ll Need
Here’s everything you’ll need for this easy chickpea wrap:
- Chickpeas (canned or cooked): Protein-packed and perfect for soaking up all those bold flavors.
- Hot sauce or Buffalo sauce: Adds the perfect spicy kick.
- Spices: Garlic powder, onion powder, paprika, cayenne pepper, salt, and pepper for that bold, smoky flavor.
- Avocado: Mashed for creaminess and balance.
- Tomato: Fresh and juicy, adding the perfect bit of sweetness.
- Lettuce: For crunch and freshness.
- Vegan mayo or ranch: A cooling drizzle that brings everything together.
- Tortilla or wrap: Your favorite soft wrap to hold all this deliciousness.
How to Make Spicy Chickpea Wrap (Step-by-Step)
Pro Tips for the Best Chickpea Wrap
- For extra crunch: Add shredded carrots, sliced cucumbers, or purple cabbage.
- Spice level: Adjust the cayenne and hot sauce to your heat preference. Like it extra hot? Add a few dashes of sriracha!
- Make it gluten-free: Use a gluten-free wrap or swap the tortilla for large lettuce leaves.
- Extra flavor boost: Add a squeeze of lime juice or a sprinkle of fresh cilantro.
Serving Suggestions
This spicy chickpea wrap is satisfying on its own, but you can totally make it a full meal with a couple of tasty sides:
- Sweet potato fries – The perfect balance to the spicy kick.
- Quinoa salad – A fresh, protein-packed side that complements the wrap perfectly.
- Pickled veggies – Tangy and crunchy for an extra flavor boost.
- Crispy roasted potatoes – Because crispy potatoes make everything better.
Variations to Try
- BBQ Chickpea Wrap: Swap the hot sauce for BBQ sauce and add some grilled veggies.
- Mediterranean Chickpea Wrap: Use hummus instead of avocado and add cucumbers, olives, and fresh dill.
- Buffalo Chickpea Caesar Wrap: Toss the lettuce in vegan Caesar dressing and add the chickpeas on top.
- Spicy Chickpea Salad Bowl: Skip the wrap and serve the chickpeas over mixed greens with quinoa and extra veggies.
FAQs
1. Can I use other beans instead of chickpeas?
Absolutely! Black beans or white beans would also work well in this wrap.
2. How can I store leftovers?
Store the cooked chickpeas in an airtight container in the fridge for up to 3 days. Reheat and assemble fresh wraps when you’re ready to eat.
3. What’s the best wrap to use?
A soft flour tortilla works great, but you can also use whole wheat, spinach wraps, or gluten-free tortillas.
4. Can I make this ahead of time?
Yes! Prep the spicy chickpeas and toppings ahead — just assemble the wrap fresh so it doesn’t get soggy.
5. How can I make this oil-free?
Skip the oil and sauté the chickpeas in a splash of water or vegetable broth instead.
Let Me Know!
I’d love to hear how this Spicy Chickpea Wrap turns out for you! Did you add any fun twists or extra toppings? Let me know in the comments — and if you snap a pic, tag me on social media so I can see your creations!
For more mouthwatering plant-based recipes, visit Dr. Vegan and get inspired!
Spicy Chickpea Wrap
Equipment
- 1 Frying pan
- 1 Spatula or spoon
- 1 Knife and Cutting Board
- 1 Small bowl (for mashing avocado)
Ingredients
- 170 g cooked/canned chickpeas
- 60 ml hot sauce or Bufallo sauce (or more)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika powder
- 1/2 tsp cayenne pepper
- Salt & pepper (to taste)
- Vegan mayo or ranch
- Lettuce
- 1 pc avocado (mashed)
- 1 pc tomato
Instructions
- Heat a small amount of oil in a pan over medium heat.
- Add the chickpeas and cook for 2-3 minutes.
- Add in the seasoning, stir well, then pour in the hot sauce.
- Mix everything and let it simmer on low heat for 10 minutes, stirring occasionally.
- Warm a wrap or tortilla, then layer it with the cooked chickpeas, lettuce, avocado, tomato, and a drizzle of vegan mayo or ranch.
- Wrap it up and enjoy!