Buffalo Chickpea Recipe – For a 5 Minute Lunch

If you’re in a time crunch for lunch, this buffalo chickpea recipe is here to save the day. You’ll need only five ingredients, and this versatile buffalo chickpea recipe can be used to make a great sandwich, wrap, or bowl!


Ingredient Spotlight


The star of the buffalo chickpea recipe, you can’t make this recipe without chickpeas. If you decide to use canned chickpeas, make sure you strain the aquafaba. Check out this recipe for aquafaba pumpkin bread! You can also prepare them from dried beans, which uses much less energy than canned chickpeas. We’ve provided a link to our favorite dried chickpeas, which is how we prepared the chickpeas in this recipe.

Chickpeas are a member of the legume family, making them high in fiber and protein and perfect to replace meat in vegan and vegetarian dishes. They are also high in vitamin B6 and magnesium and great for immunity. 

Hot sauce

Everyone has their favorite hot sauce loyalty. Mine is Frank’s RedHot, but pick the best tasting hot sauce for you. This recipe calls for 1/3 cup of hot sauce, but you can adjust the amount to your heat preference. I strongly recommend 1/4 cup for anyone sensitive to heat.

Plant butter

Plant Butter is similar to dairy butter in terms of functionality, except it’s made from plants! While plant butter is not whole food plant based, but it does make a great substitute for dairy butter in recipes like baking and comfort foods.


Buffalo Chickpea Recipe

  • Preparation Time
    5 minutes
  • Cooking Time
    5 minutes
  • Serves
    3 adults
  • Difficulty


  • 1 – 15 oz can chickpeas, or 1.5 cups cooked
  • 1/4 – 1/3 cup hot sauce (depending on spice tolerance)
  • 2 tbsp plant butter
  • 1 tsp minced garlic
  • 1 tbsp dried parsley
  • 1/4 cup onion (optional)


  1. Drain chickpeas and mash with a fork or masher
  2. Melt plant butter in a sauce pot
  3. Optional – cook onion in plant butter
  4. Then whisk in hot sauce (add 1/4 for regular heat, and 1/3 cup for more heat)
  5. Add minced garlic and whisk
  6. Fold in mashed chickpeas
  7. Let sit for 2 minutes, stirring as needed to heat thoroughly
  8. Garnish with dried parsley & Enjoy. Look at serving suggestions below!

Buffalo Chickpea Recipe Variations

  1. We show this recipe served with brown rice and steamed broccoli. If you’d like, you can add your favorite ranch dressing for a more indulgent treat. 
  2. Add to a wrap with spinach and cucumbers
  3. Eat as a sandwich on whole wheat bread, topped with lettuce, tomato, and onion. 

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