High Protein Lettuce Wraps with Creamy Peanut Sauce

Lettuce wraps are a refreshing and quick meal option! This protein-packed meal has crumbled tofu and hearty chickpeas. The black bean garlic sauce is a flavourful coating for the filling and the veggies add a great crunch.

It's the type of meal that keep you full but doesn't make you feel too heavy, and the best part is you can prep everything a head of time and bring it to go for lunch the next day!


High Protein Lettuce Wraps with Creamy Peanut Sauce

Recipe PDF

▸ ▹ Vegan, gluten-free

Servings: 4 Prep Time: 5 min Cook Time: 10 min Total Time: 15 min


1 cup (100 g) brown vermicelli rice noodles

1 block (325 g) tofu, drained and crumbled

1½ cups (220 g) chickpeas, soaked and rinsed

1 Tbsp (15 mL) vegetable oil

2 green onions, chopped

2 cloves garlic, crushed

1 red bell pepper, cut into thin strips

2 carrots, peeled and cut into matchsticks

3 Tbsp (45 mL) garlic black bean sauce

1 head butter lettuce

Creamy Peanut Sauce

½ cup (125 mL) smooth peanut butter

¼ cup (60 mL) water

2 Tbsp (30 mL) sesame oil

2 Tbsp (30 mL) rice vinegar

1 Tbsp (15 mL) sambal oelek

2 tsp (10 mL) agave syrup

2 tsp (10 g) grated fresh ginger

1 clove garlic, crushed


  1. Soak the rice noodles in a large bowl with very hot or boiling water. Let soften while you are cooking the rest of the filling.

  2. Heat the vegetable oil over medium-high heat in a large pan. Add the green onion and garlic and cook until the onions are soft, about 2 minutes.

  3. Add the drained chickpeas and tofu to the pan and use the back of the wooden spoon or a fork to mash the chickpeas and tofu.

  4. Add the bell peppers, carrots and black bean sauce and stir to combine. Let cook for 3-4 minutes, until the vegetables are tender but crunchy.

  5. Drain the rice noodles and add to the pan. Toss to combine and let everything heat through. Remove from the stove.

  6. Separate the leaves of the lettuce, rinse and dry.

  7. Add all the sauce ingredients in a small bowl or jar and stir to combine.

  8. To assemble the wraps, take a leaf of lettuce, top with the chickpea, tofu and noodle mix, top with peanut sauce and any additional toppings like sesame seeds, fresh red chili or fresh green onions.


  1. Storage: you can make the filling mix and sauce ahead of time. You can also toss the filling with the sauce, if you like things saucy. Store in the fridge in air-tight containers for up to 3 days.

  2. To-go: if you are taking this for lunch, store the lettuce leaves separately from the filling and sauce so that the lettuce retains it's crunchiness.


Did You Try This Recipe?

Let us know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes

❤ Sadia