The $1.50 Buffalo Chickpea Wrap
The $1.50 Buffalo Chickpea Wrap
Look, I get it. We’ve all had that moment where it’s Tuesday, you’ve got about four dollars in your checking account, and your stomach is screaming for something that isn’t plain white rice. Back in grad school, I lived for these moments—mostly because I had no choice. I wanted buffalo wings, but I had exactly three dollars and a can of chickpeas I’d found in the back of the pantry. On days I wasn’t making Dorm-Room Tuna and Pickle Wraps, this was my go-to.
That’s how this buffalo chickpea wrap was born. It’s not “fancy” food, but it’s a high-flavor, high-protein cheap vegetarian lunch that costs roughly $1.50 to put together. Real talk: it’s one of those student friendly meals where your bank account and your taste buds can finally be friends. If you’re looking for more under $2 recipes or versatile canned chickpea recipes, you’ve found the winner.
The “Poor Man’s Sear” for the Perfect Buffalo Chickpea Wrap
The biggest mistake people make with canned chickpeas is just dumping them into a bowl cold. That’s how you end up with a “sad desk lunch.”
The secret to making a $0.85 can of beans taste like a $12 appetizer is the sear. By drying the chickpeas thoroughly and hitting them with a hot pan, the skins get slightly crispy and “pop.” It creates a texture that actually stands up to a heavy buffalo sauce. We aren’t trying to impress a Michelin-star chef here; we’re trying to make sure you actually enjoy your lunch.
Maximum Flavor for Your Buffalo Chickpea Wrap
When you’re cooking on a budget, you have to lean on “punchy” ingredients. Vinegar-based hot sauce (think Frank’s or the generic store brand) and a little bit of butter give you that classic bar-food flavor profile without the bar-food price tag.
If you’ve got an extra fifty cents, feel free to throw in some crumbled blue cheese or a drizzle of cheap ranch. If not? The acidity of the sauce and the crunch of some shredded cabbage or lettuce are more than enough to get the job done.
Tyler’s Budget Hacks
- Don’t Toss the Juice: That liquid in the chickpea can is called aquafaba. You can actually whisk it up into a vegan mayo or use it as an egg substitute in other recipes. Don’t throw away free ingredients!
- The Tortilla Trick: Cheap tortillas tend to crack if you look at them wrong. Give yours 10 seconds in the microwave or 30 seconds directly on a low gas burner before you try to roll it. It makes all the difference between a wrap and a mess on your plate.
- Bulk Buying: If you really want to win the budget game, buy dried chickpeas in the 2lb bags. It takes longer to prep (you have to soak them), but it brings the cost per serving down to about ten cents.
This recipe saved my sanity when I was surviving on a teaching assistant salary, and it’ll do the same for you. Cheap doesn’t mean sad, and broke doesn’t mean boring. For more easy lunch ideas, check out our roundup of the Best Wraps or try these Auténtico Bean and Cheese Burritos. Enjoy the win.
The $1.50 Buffalo Chickpea Wrap
Ingredients
Instructions
Drain the chickpeas and pat them with a paper towel or clean tea towel until they are completely dry. If they’re wet, they won’t get crispy.
Heat oil in a skillet over medium-high heat. Add the chickpeas in a single layer.
Let the chickpeas sear for 5-7 minutes, shaking the pan occasionally, until the skins start to brown and pop. This is the 'Poor Man’s Sear'—it gives them a meaty bite.
While chickpeas sear, melt the butter and whisk it into the hot sauce in a small bowl until smooth.
Remove the pan from heat. Pour the sauce over the chickpeas and toss to coat. Don't do this over high heat or the sauce might separate and get greasy.
Microwave your tortilla for 10 seconds. Pile on the lettuce, add the buffalo chickpeas, and wrap it tight.