Looking for a fresh, tangy, and slightly spicy plant-forward dish that will keep you coming back for more? This buffalo chickpea salad is packed with bold flavors and crispy textures and is perfect for a hearty and healthy dinner. With the combination of spicy buffalo chickpeas, crunchy veggies, and a simple, tangy dressing, this salad has the flavors of buffalo wings and blue cheese. Plus, it's incredibly versatile!
Since we've made a significant pivot to eat less meat and be conscious of our diet, this salad has become one of my husband's favorite dinners. He had to make some serious adjustments to his diet after having his gallbladder removed a few years ago. We focus on balance rather than restriction. While we have the more indulgent dish here and there I've gotten more and more creative about reinventing some of our naughty favorites. (see my stuffed pepper and turkey sausage) This is definitely NOT trying to be a chicken wing; but it does employ the magical combination of Frank's Red Hot sauce with crumbled blue cheese.
For the record I think ranch dressing is disgusting on Buffalo Wings –so if that's to your jam, I don't know what to say....just kidding- you do you and feel free to put some ranch dressing on this salad- I will just not be coming over for dinner that night 😉
If you're into buffalo sauce you will also enjoy this Buffalo Chickpeas Smash Wrap.
Ingredient Notes
Buffalo Chickpeas
- Canned Chickpeas: Use two cans of chickpeas (drained and rinsed) for convenience. Chickpeas (or garbanzo beans) are perfect for this recipe because they hold their texture, and even get better when roasted.
- Buffalo Sauce: Combine ½ cup Frank's RedHot with 4 tablespoons of melted unsalted butter, 1 tablespoon of lemon juice, and 1 tablespoon of honey to get that spicy buffalo sauce with a hint of sweetness. You can also use vegan buffalo sauce as a plant-based option.
- Breadcrumbs: 1 cup panko breadcrumbs gives these buffalo chickpeas a perfect crunchy coating.
Salad Base
- Romaine Lettuce: Two heads of romaine lettuce provide a crunchy, fresh base that pairs well with the spicy buffalo chickpeas. You can also use baby spinach or spring mix for variety.
- Veggies: Bell pepper (1, chopped), cucumbers (1 cup, chopped), and cherry tomatoes (1 pint, halved) add extra crunch and freshness. You can mix in other crunchy veggies like carrots or celery for a "buffalo wing" vibe.
Dressing
- Olive Oil & Lemon Juice: For a light, tangy dressing, whisk together ¼ cup olive oil, 2 tablespoons lemon juice, 2 tablespoons rice wine vinegar, and ½ teaspoon honey. It balances the spiciness of the chickpeas while letting their flavors shine.
Instructions
Preheat the Oven- Preheat your oven to 425°F (220°C). This will help the chickpeas crisp up nicely with the buffalo sauce.
Prepare the Chickpeas- Drain and rinse 2 cans of chickpeas, then transfer them to a flat towel or paper towel to dry. Gently pat them dry—this step is key for crispy chickpeas!
Make the Buffalo Sauce- In a medium bowl, mix ½ cup Frank's RedHot, 4 tablespoons of melted butter, 1 tablespoon of lemon juice, 1 tablespoon corn starch, 1 tablespoon of honey, 1 tablespoon of olive oil, ½ teaspoon garlic powder, and ½ teaspoon paprika. Add the chickpeas to the bowl and toss them until they’re fully coated.
Coat with Breadcrumbs- On a parchment-lined baking sheet, spread the coated chickpeas in a single layer. Keep them close together, but not piled on top of one another. Sprinkle 1 cup of panko breadcrumbs evenly on top. Drizzle with 1 tablespoon of olive oil and bake for 25 minutes, or until the breadcrumbs are golden brown.
Assemble the Salad- While the chickpeas bake, chop 2 heads of romaine lettuce, 1 cup of cucumber, 1 bell pepper, and halve 1 pint of cherry tomatoes. Toss everything in a large bowl with ⅓ cup crumbled blue cheese.
Make the dressing- In a small bowl, whisk together ¼ cup olive oil, 2 tablespoons lemon juice, 2 tablespoons rice wine vinegar, ½ teaspoon sea salt, ½ teaspoon honey, and ½ teaspoon chopped garlic.
Serve Once the chickpeas are crispy, add them directly to the salad. Drizzle with dressing and serve immediately. Enjoy this spicy take on a classic chickpea salad!
How to Serve
- As lettuce wraps for a low-carb option- just toss the salad with out the chopped lettus and in stead serve in a large leaf of lettus.
- Over a bed of baby spinach or spring mix.
- Paired with vegan ranch or ranch dressing for extra flavor.
- Stuffed in a pita for an easy meal on the go.
Tips, Tricks, and Alterations
- Meal Prep: Store the salad and buffalo chickpeas separately in sealed containers in the fridge for up to 4-5 days. Reheat the chickpeas in an air fryer for extra crunch.
- Spice Level: Adjust the amount of Frank’s RedHot to your taste. Add a pinch of cayenne or paprika for more heat.
- Vegan Option: Swap butter for olive oil and blue cheese for nutritional yeast or vegan cheese crumbles.
- Double Batch: The chickpeas are so good, you might want to make a double batch and save some for buffalo chickpea wraps or as a topping for buffalo cauliflower or sweet potatoes next time.
- Swap the dressing: feel free to experiment with other dressings like Zesty Lemon Herb or Honey Lemon Salad Dressing.
- Extra Crunch: Add sunflower seeds or sesame seeds for added texture and nutrition.
If you’ve tried this Buffalo Chickpea Salad recipe or any other recipe on BalancingBowls, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, and Pinterest to see more tasty meals and anything else I’m up to.
Recipe
Buffalo Chickpea Salad
Ingredients
- 2 cans of chickpeas drained and rinsed
- ½ cup Frank’s RedHot
- 4 tablespoons unsalted butter melted
- 2 tablespoons cornstarch
- 1 tablespoon lemon juice
- 1 tablespoon honey
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- 1 cup panko breadcrumbs
- 2 heads romaine lettuce chopped
- 1 pint cherry tomatoes halved
- 1 bell pepper chopped
- ¼ cup chopped red onion
- 1 cup cucumber chopped
- ⅓ cup blue cheese crumbled
- Dressing
- ¼ cup olive oil
- 2 tablespoons lemon juice
- 2 tablespoons rice wine vinegar
- ½ teaspoon sea salt
- ½ teaspoon honey
- ½ teaspoon garlic chopped
Instructions
- Preheat your oven to 425°F (220°C). This will help the chickpeas crisp up nicely with the buffalo sauce.
- Drain and rinse 2 cans of chickpeas, then transfer them to a flat towel or paper towels to dry. Gently pat them dry—this step is key for crispy chickpeas!
- Make the Buffalo SauceIn a medium bowl, mix ½ cup Frank's RedHot, 4 tablespoons of melted butter, 2 tablespoon cornstarch, 1 tablespoon of lemon juice, 1 tablespoon of honey, 1 tablespoon of olive oil, and ½ teaspoon garlic powder. Add the chickpeas to the bowl and toss them until they’re fully coated.
- On a parchment-lined baking sheet, spread the coated chickpeas in a single layer. Keep them close together, but not piled on top of one another. Sprinkle 1 cup of panko breadcrumbs evenly on top. Drizzle with 1 tablespoon of olive oil and bake for 25 minutes, or until the breadcrumbs are golden brown.
- While the chickpeas bake, chop 2 heads of romaine lettuce, 1 cup of cucumber, 1 bell pepper, and halve 1 pint of cherry tomatoes. Toss everything in a large bowl with ⅓ cup crumbled blue cheese.
- In a small bowl, whisk together ¼ cup olive oil, 2 tablespoons lemon juice, 2 tablespoons rice wine vinegar, ½ teaspoon sea salt, ½ teaspoon honey, and ½ teaspoon chopped garlic.
- Once the chickpeas are crispy, add them directly to the salad. Drizzle with dressing and serve immediately.
Eileen McAuley says
Buffalo chickpea salad was absolutely delicious Nora. A fan favorite during the Super Bowl. Thank you for sharing this with us
Nora Bourdeau says
So glad you like it!