Vegan Chickpea and Avocado Lettuce Wraps
So, you want something crunchy, creamy, filling, and still light enough to feel smug afterward?
Enter these vegan lettuce wraps—your guilt-free besties.
They’ve got mashed chickpeas, dreamy avocado, and fresh veggies all wrapped in leafy greens like they’re headed to a plant-based gala.
No, it’s not a salad pretending to be a meal—it’s a full-on flavor-packed handheld situation.
Perfect for lunch, snacks, or impressing your coworkers during Zoom calls.
They’re easy to make, prettier than your last date, and more dependable too.
Oh, and no oven drama—just chop, mash, wrap, and slay.
Vegan Chickpea and Avocado Lettuce Wraps
Mashed chickpeas, avocado, and veggies loaded into crisp lettuce leaves for a refreshing, protein-rich, plant-based wrap situation.
Ingredients
- 1 can 15 oz chickpeas, drained
- 1 ripe avocado
- 1/4 cup diced red onion
- 1/4 cup chopped cherry tomatoes
- 1 tbsp lemon juice
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 4 large lettuce leaves romaine or butter
- Optional: hot sauce or tahini drizzle
Instructions
- Smash chickpeas in a bowl using a fork until chunky, not baby food.
- Add avocado, lemon juice, onion, garlic powder, salt, and pepper.
- Mix until it’s a creamy, dreamy spreadable mix.
- Lay out lettuce leaves like they’re your canvas.
- Spoon in the mixture, top with tomatoes, and optional hot sauce or drizzle.
- Fold or roll and enjoy like the classy queen you are.
Notes
🧪 Nutritional Values (Per Wrap)
- Calories: 190
- Total Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 6g
🌿 Vitamins & Minerals (Per Wrap)
- Vitamin A: 28%
- Vitamin C: 20%
- Folate: 24%
- Iron: 10%
- Potassium: 12%
💡 Notes & Tips
- Don’t over-mash—texture is your friend, not your enemy.
- Add shredded carrots or bell peppers for crunch.
- Use iceberg for maximum crisp or romaine for a sturdy base.
- Make extra—leftovers make fab sandwich filling too.
- Pair with iced green tea and your favorite rom-com.
