Food Fridays: Avocado Buffalo Chickpea Salad Wraps⁠

Looking for a lunch idea that’s great for you and the kids? Check out these Avocado Buffalo Chickpea Salad Wraps! Easy and versatile, this recipe will make sure the whole family gets out the door with a nutritious and delicious lunch in hand. ⁠

Not only is this recipe great for sneaking in some extra veggies, it packs just over 13g of protein with each serving. The great thing about sandwiches and wraps? They’re easily customizable! Mix in extra veggies, or swap out the ones you know your kiddos don’t mind. Or, if the whole family isn’t on board with chickpeas, swap out the protein for chicken, tofu or canned tuna! ⁠

There are tons of ways to serve this chickpea salad – have it in a tortilla wrap (gluten-free if needed), collard wrap (for a low-carb, naturally gluten-free option), on a bed of greens and veggies, or even alongside chips and crackers for scooping! ⁠

Make this recipe ahead of time and keep refrigerated for up to 4-5 days in an airtight container. Perfect to pack up for those busy work and school day lunches! ⁠
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For the salad: 

  • 1 (15 ounces) can of chickpeas, rinsed and drained
  • 1 stalk celery, diced
  • 1/2 cup shredded carrot (from 1 medium carrot)
  • 1/4 cup diced cilantro
  • 2 tablespoons finely diced red onion

For the dressing:

  • ¼ cup Siggi’s plain yogurt
  • 3-4 tablespoons buffalo sauce, depending on your spice level

For the wraps: 

  • 3 (8-inch) tortillas of choice (a standard easy-to-wrap tortilla is fine)
  • 1 avocado, sliced
  • 2-3 cups fresh spinach
  • Sliced red onion


  1. Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced celery, shredded carrot, cilantro and red onion.
  2. Next, add in the yogurt and buffalo sauce and stir to combine and coat all the ingredients. Taste and adjust as necessary. You may want to add salt and/or pepper.
  3. To make the wraps: add a tortilla to a plate and top with 1/3rd of the chickpea salad. Top each with spinach, a few avocado slices and a few red onion slices. Wrap up like a burrito, folding ends in as you go, then cut the wrap in half if desired and enjoy! The salad will stay fresh for 5-7 days in the fridge.


  • To make it less spicy, use a mild buffalo sauce. For more spice, use a spicy/hot buffalo sauce!
  • To make gluten-free: use a gluten-free or grain-free tortilla of choice.
Recipe from Ambitious Kitchen.