Buffalo Chickpea Lettuce Wraps
Buffalo Chickpea Lettuce Wraps! You are going to love these vegan and gluten-free wraps, ready in less than 20 minutes!
I’m a sucker for lettuce wraps. Light, crunchy, and piled high with ALL the toppings, why don’t I eat these more often!? My tofu peanut lettuce wraps and Thai larb lettuce wraps are some of my favorite recipes, and now– a buffalo version!
If you love spicy buffalo sauce, then you are going to go nuts for these buffalo chickpea lettuce wraps.
Besides being packed with texture, these lettuce wraps are so simple and ready in less than 20 minutes, start to finish. If you’re really feeling motivated, you can chop up the ingredients as you cook the chickpeas giving you buffalo chickpea lettuce wrap glory in less than 15 minutes.
Because when you’re starving, every minute counts.
Ingredient and Substitution Notes
When I saw these lettuce wraps are easy, I mean easy! You only need three ingredients to make the buffalo chickpeas, plus lettuce and toppings.
For lettuce options, I like to stick with Boston or Butter because they’re easy to fold and wrap, but any kind works. If you like a little more crunch with your wrap, I recommend iceberg or romaine.
I’m partial to Frank’s hot sauce as I think it’s the best buffalo sauce out there, but Primal Kitchen also has a decent buffalo sauce.
How to make Buffalo Chickpea Lettuce Wraps
Cook the Chickpeas
Saute the chickpeas and onion, then add in the buffalo sauce and cook until warmed through.
Serve!
Add the chickpeas to your lettuce, then top with chopped tomatoes, avocado and ranch dressing. I make my own ranch, but you can use storebought if you’d like.
Are lettuce wraps healthy?
Nutritionally speaking, these wraps are superstars. Packed with protein (buffalo chickpeas ♥), healthy fats (the beautiful avocado) and lots of vegetables (cucumbers, tomatoes, um, lettuce).
If you’re looking for a lighter dinner alternative, this is it.
Health Benefits of Chickpeas
Garbanzo beans, aka chickpeas, contain 6g of fiber and 7g of protein per serving. As a plant-based babe, I try to eat at least two servings of beans every day. They are also low in fat and naturally free from cholesterol.
The current US Dietary Guidelines suggest that all Americans eat about ½ cup of legumes per day, and we currently eat less than ½ of that. One study found that for every 20g of legumes, like chickpeas, consumed the risk of death fell by 6 percent. Pretty incredible!
More Healthy Recipes Using Garbanzo Beans
- Weeknight Chickpea Noodle Soup
- Slow Cooker Butter Chickpeas
- Vegan Chickpea Nuggets
- BBQ Chickpea Sandwiches with Rainbow Slaw
- Lemon Chickpea Orzo Soup
You are going to love these buffalo chickpea lettuce wraps! If you try them, make sure to come back to comment and leave a rating. Your feedback helps others and seeing you make my recipes makes my day!
Buffalo Chickpea Lettuce Wraps
Equipment
Ingredients
- 1/2 cup finely diced onion
- 2 teaspoons olive oil
- 1 14.5 ounce can garbanzo beans, rinsed and drained
- 1/2 cup Buffalo sauce
- 1 head butter lettuce, washed and leaves separated
- 1 small avocado, chopped
- 1 large tomato, chopped
- 1/2 cup cucumber, chopped
Ranch Dressing:
- ½ cup mayo, use vegan version if needed
- ¼ cup soymilk
- handful parsley, finely chopped
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- freshly ground pepper/salt
Instructions
- In a medium skillet pan, cook the onion in olive oil over medium-high heat until soft, about 8 minutes.
- Add the chickpeas and cook until toasted, another 2-3 minutes. Stir in the buffalo sauce and reduce heat to low. Simmer while you make the dressing. Turn off heat and let cool slightly.
- Toss together the mayo, soymilk, parsley, dill, garlic powder, and pinch salt/pepper. Season to taste.
- Assemble the wraps! Place a heaping tablespoon or two of the chickpeas on each piece of lettuce. Top with avocados, tomatoes and cucumber. Drizzle with ranch dressing.