This quick and easy smashed Buffalo Chickpea Salad will change the way you do weekday lunches. It is made with only six ingredients and is ready in minutes! The cooling ranch dressing balances the heat from the hot sauce perfectly. Enjoy on its own, as a wrap, or as a sandwich.
Smashed chickpea salad is a fantastic lunch option. It has protein and fiber, but with fewer calories than other common lunch items. And, guess what? It is an absolute breeze to make. Some of my favorites include the classic Smashed Chickpea Salad, Easy Egg Salad with Pickles, and Meditteranean Chickpea Salad. This buffalo chickpea salad has only six ingredients (all kitchen staples) and comes together in minutes. It has all the ideal characteristics we know and love about tuna salad, including creaminess and crunch.
Buffalo sauce is typically spicy. This recipe is reminiscent of that flavor concept, but with less of the heat. The heat is just enough to hit the tongue, without overwhelming your taste buds. This is in part, thanks to the cooling ranch dressing. If making this salad in advance, the heat level does increase slightly as it sits in the refrigerator.
If you are looking for a low-calorie, make-ahead lunch idea, this smashed buffalo chickpea salad is a winner. It is full of flavor and versatile in its use. Serve it in a lettuce wrap, as a dip, or in between two toasted slices of bread.
Want more buffalo-flavored recipes? Try my Slow-Cooker Buffalo Chicken and Buffalo Chicken Quesadillas!
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Why You Will Love This Chickpea Salad Recipe
- There are 11g of protein and 8g of fiber per serving with only 11mg of cholesterol!
- This salad has all the goodness of the buffalo flavor you know and love, but with far less of the calories than chicken wings.
- It is incredibly easy to make, ready in just 15 minutes!
- This recipe can be made-ahead for simple weekday lunches.
- The flavor is addictive and will keep you wanting more.
Ingredients and Substitutions
- Garbanzo Beans (Chickpeas) - For the quickest and easiest cooking process, start with canned garbanzo beans. Be sure to drain and rinse them before mashing.
- Frank's RedHot Sauce - The go-to hot sauce in our household, but also the ideal brand for buffalo-style recipes is Franks RedHot. *It is important to note that this recipe is designed around Frank's hot sauce. Every hot sauce brand has different ingredients, sodium content, and heat levels.
- Ranch Dressing - If you are not a ranch dressing fan use another creamy salad dressing like blue cheese or creamy garlic.
- Celery - Fresh celery adds the necessary crunch to the texture.
- Onion - In place of the minced white onion, use diced scallions or minced red onion.
- Crumbled Feta - I am partial to feta cheese, but crumbled blue cheese is a great substitute.
Instructions
STEP 1 - Place the chickpeas in a medium-sized bowl. Using a fork, mash until smooth but with some remaining texture.
STEP 2 - Stir in the onion, celery, and crumbled feta cheese.
STEP 3 - Finally, pour in the hot sauce and ranch. Fold until completely combined. Taste and season with salt and pepper, if desired. *Keep in mind that hot sauce, ranch dressing, and feta cheese all contain sodium.
Tips
SEASONING - As stated above, hot sauce, ranch dressing, and feta cheese all contain a fair amount of sodium. However, the flavor of this salad does benefit from a pinch of salt and pepper. Adding salt will increase the sodium content of each serving.
USE A FORK FOR MASHING - Everyone has at least one fork in their kitchen. The trusty fork provides a simple way to mash the chickpeas without hassle. You can also use the same fork to mix everything together. (I prefer to mix with a rubber spatula though.)
BEST WAYS TO SERVE - Ideally, serve cold, do not heat this salad up.
- Sandwich - Spread a serving between two slices of toasted bread with romaine or butter lettuce and sliced avocado. (For added flavor, salt the avocado. It is DELICIOUS!)
- Wrap -
- Spread buffalo chickpea salad onto the tortilla of choice. (I love these Carb Balance Tortillas.) Top with romaine or butter lettuce and sliced avocado. Fold the tortilla like a burrito and slice it in half. Serve with additional ranch dressing for dipping, if desired.
- I particularly enjoy this smashed chickpea salad in lettuce wraps with salted avocado slices.
- By the spoonful - While this salad is delicious in wraps and sandwiched between bread slices, this salad is yummy on its own too!
- Dip - Use it as a healthy dip! Garnish with additional crumbled cheese and chives. Serve in a bowl with celery sticks and pretzel crisps.
Make-Ahead and Storage
- MAKE-AHEAD - This is a great make-ahead recipe for easy lunches {or dinners} throughout the week. Transfer completed salad to an airtight container or individually portion ahead of time. The shelf life of this recipe is 3 days.
- STORAGE - Store in an airtight container in the refrigerator for up to 3 days.
- FREEZE - This chickpea salad recipe cannot be frozen due to the fresh celery inside. *However, mashed chickpeas alone can be frozen. See below for details.
FAQ
The simplest tool for mashing chickpeas is a fork. However, this mashing process can also be done with a potato masher or food processor.
Yes, they are one and the same.
It is best to use the food processor only for mashing the chickpeas, not for mixing the whole salad. A food processor blends this recipe too much, leaving you with a paste. It is important for this chickpea salad to reserve some texture, so hand stirring is the best method for mixing.
It certainly can. Substitute the ranch dressing and feta cheese with vegan alternatives.
Yes, pureed chickpeas can be frozen. Transfer the mashed chickpeas to a freezer-safe zip-top bag. Make sure there is no air in the bag when closing it. Freeze for up to 3 months. Thaw completely {in the refrigerator} before using.
Related Recipes
📖 Recipe
Buffalo Chickpea Salad
Ingredients
- 15 oz garbanzo beans (chickpeas) drained and rinsed
- ⅓ cup celery diced small
- ¼ cup white onion minced
- ¼ cup crumbled feta cheese
- 2½ tablespoon Frank's RedHot Sauce
- 2 tablespoon ranch dressing
- salt and pepper, to taste if desired
Instructions
- Place the chickpeas in a medium-sized bowl. Using a fork, mash until smooth but with some remaining texture.
- Stir in the onion, celery, and crumbled feta cheese.
- Finally, pour in the hot sauce and ranch. Fold until completely combined.
- Taste and season with salt and pepper, if desired. *Keep in mind that hot sauce, ranch dressing, and feta cheese all contain a fair amount of sodium.
- Store in an airtight container in the refrigerator for up to 3 days.
Nutrition
DID YOU MAKE THIS RECIPE? Please leave a star rating and review below!
ANY QUESTIONS? Please leave a comment below!
Leann
I'm new to experimenting with trying to eat more plant based foods. I was amazed to try this recipe and actually like it! Fabulously low in WW points it tasted great in a wrap with lettuce, spinach and a little feta. Thanks for posting an easy to make go to lunch!
Katelyn Ryan
Leann, I am so glad you enjoyed this recipe! Thank you for the positive feedback!