Thai Chickpea Lettuce Wraps (Vegan & Gluten Free)

A protein-packed mixture of chickpeas and vegetables is coated in a spicy peanut sauce and wrapped in a romaine leaf for an easy, delicious and filling lunch or dinner. Perfect for those days when you need extra energy in a pinch!

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Hello hello! Have you ever had a lettuce wrap before?

I'm pretty sure the first lettuce wraps I ever had were in the 7th grade, when my friend Jessica's parents took us to PF Chang's in Tysons Galleria. Galleria had all the fancy stores and restaurants, so naturally this was a HUGE deal, and we went all out - ordering appetizers, entrées, and - for dessert - the Great Wall of Chocolate. Lawwwd help us.

I don't remember much about those lettuce wraps - probably because I immediately entered a food coma after a single bite of that chocolate cake - but they were the first thing that came to mind when I dreamed up these chickpea lettuce wraps. Well, those and the lettuce wraps at Franklin Hall, which are filled with roasted brussels sprouts and look AMAZING. Note to self: spend more time at Franklin Hall.

Now, some of you may balk at lettuce wraps. Substituting carbs with vegetables? AGAIN?! Are you trying to kill us???

No, friends! I am trying to reduce carbs here so that you can eat more Peanut Butter Chocolate Chip Pretzel Cookies later. Duh. Plus, these are delicious and PACKED with protein, nutrients and veggie servings!

Oh, and the peanut sauce ain't too shabby either. Damn, I love some good peanut sauce, don't you?

Thai Chickpea Lettuce Wraps


Start by gathering your ingredients! Sesame oil, garlic, yellow onion, chickpeas, carrots and bell pepper. Use whatever you have on hand - I didn't have whole carrots, so I used baby carrots. I also used a mix of colored bell peppers that I had sliced earlier in the week.


Chop up your veggies! The carrots have to cook pretty quickly, so the finer you chop them, the more tender they'll be.

Heat a tablespoon of sesame oil in a large saucepan, then sauté your garlic until fragrant. Add the onion and sauté until translucent.

Add bell pepper and carrot and sauté several minutes longer, until the carrot is fork tender. Add your (drained & rinsed) chickpeas to the pan and cook for 2-3 more minutes until warmed through.

Grab your peanut sauce ingredients - peanut butter, soy sauce, rice vinegar, brown sugar, cayenne, ginger - and give them a whirl in a blender (or a shake in a Blender Bottle as I did). Thin with more rice vinegar, if needed. Toss with the chickpea mixture to coat completely.


Peel off pieces of a head of romaine, make sure they're clean and dry, then scoop in some chickpea mixture and serve! These can be tricky to eat, but BOY are they delicious - and healthy, to boot!

Thai Chickpea Lettuce Wraps

Now, do you think Uber Eats will send these to me when I'm drunk AF at 2 AM and making bad choices? Please advise.