Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
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!?
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.
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.
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.
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.
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!
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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! You are going to love these vegan and gluten-free wraps, ready in less than 20 minutes!
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(22 comments) leave a comment
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.
★★★★★
These are amazing! Such a great recipe, perfect for weeknights.
★★★★★
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!
LOVE all things buffalo! Just found your blog, and love it as well! It’s always great to find other RD bloggers out there.
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!
Ah – I love this dish! I love chickpeas, Buffalo sauce, and avocado, so…… Yes! A winner!
I love green wraps! They’re so crisp, crunchy, and just perfect for the summer. I actually have a tupperware full of chickpeas in the fridge… maybe this should be my plan for lunch tomorrow!
Love this fun buffalo twist with the chickpeas!
I love the homemade ranch! What buffalo sauce do you use?
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!