July 4, 2021

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! 

This post is sponsored by S&W Beans. Thanks for supporting the brands that support Delish Knowledge.

I’m a sucker for lettuce wraps. Light, crunchy, and piled high with ALL the toppings, why don’t I eat these more often!?

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.

Buffalo Chickpea Lettuce Wraps

How to make Buffalo Chickpea Lettuce Wraps

I love how simple these wraps are to put together. Sauté chopped onion in a little olive oil until soft, then add in 1 can of drained and rinsed S&W Garbanzos (Chickpeas). Add in buffalo sauce of choice and warm through on the stove for an additional 2-3 minutes.

From there, it’s time to assemble! Add chickpeas to lettuce then top with cucumbers, tomato, avocado and our homemade vegan ranch dressing.

Buffalo Chickpea Lettuce Wraps

Which lettuce is best for lettuce wraps?

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.

Buffalo Chickpea Lettuce Wraps

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.

Buffalo Chickpea Lettuce Wraps

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. For convenience, I stock up on S&W canned beans so that I can add beans to so many recipes in just seconds.

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!

Buffalo Chickpea Lettuce Wraps

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!

 

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Buffalo Chickpea Lettuce Wraps

Buffalo Chickpea Lettuce Wraps

  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 3 -4 servings 1x
  • Category: salad, main dish, lunch, chickpea
  • Method: stove top
  • Cuisine: American
  • Diet: Vegan

Description

Buffalo Chickpea Lettuce Wraps! You are going to love these vegan and gluten-free wraps, ready in less than 20 minutes!


  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 3 -4 servings 1x
  • Category: salad, main dish, lunch, chickpea
  • Method: stove top
  • Cuisine: American
  • Diet: Vegan
  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 3 -4 servings 1x
  • Category: salad, main dish, lunch, chickpea
  • Method: stove top
  • Cuisine: American
  • Diet: Vegan
Scale

Ingredients

  • 1/2 cup finely diced onion
  • 1 (14.5 ounce) can S&W Garbanzos, 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:

  • 1/2 cup mayo (use vegan version if needed)
  • 1/4 cup soymilk
  • handful parsley, finely chopped
  • 1 teaspoon dried dill
  • 1 teaspoon garlic powder
  • freshly ground pepper/salt

Instructions

  1. In a medium skillet pan, cook the onion in 1 tsp. olive oil over medium-high heat until soft and translucent, about 5 minutes.
  2. 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.
  3. Toss together the mayo, soymilk, parsley, dill, garlic powder, and pinch salt/pepper. Season to taste.
  4. 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.

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 Buffalo Chickpea Lettuce Wraps! You are going to love these vegan and gluten-free wraps, ready in less than 20 minutes! #vegan #glutenfree #healthy | www.delishknowledge.com

 

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

22 comments
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  1. Loved these! I’m always looking for more ways to incorporate legumes into my diet. I’m not vegan so I used regular ranch and made my own buffalo sauce using butter and hot sauce.

  2. Buffalo sauce is one of my favorite things ever. I’ll even dip french fries in it! I’m so happy to have found a recipe that uses buffalo sauce that doesn’t include chicken because I’m trying to cut chicken out of my diet! Great recipe, Alex!

  3. LOVE all things buffalo! Just found your blog, and love it as well! It’s always great to find other RD bloggers out there.

  4. I’m a huge fan of buffalo sauce and this is a fantastic vegetarian twist on the classic chicken version. Definitely will be featuring these in one of my weekly line-ups soon!

  5. Ah – I love this dish! I love chickpeas, Buffalo sauce, and avocado, so…… Yes! A winner!

  6. What a unique lettuce wrap idea! Never thought of making buffalo chickpeas – they must pair perfectly with the creamy avocado and ranch dressing. Been loving lettuce wraps recently too – as we have romaine lettuce growing like crazy in our garden!

  7. Ahh I have been in love with chickpeas lately! I stil have a bunch I need to put to good use. Buffalo flavor sounds so delish!

  8. I’m a sucker for lettuce wraps too! This is such a great idea and love how you made it healthy with the chickpeas! Gorgeous!