Honey Sesame Chickpea Lettuce Wraps

Honey Sesame Chickpea Lettuce Wraps are a flavorful, light, and satisfying meal that’s perfect for a quick lunch or dinner. The chickpeas are tossed in a sweet and savory honey sesame sauce, creating a sticky and delicious coating that pairs perfectly with crisp lettuce leaves. Fresh vegetables like cucumber, carrots, and green onions add a crunchy contrast, while sesame seeds and a drizzle of extra honey bring extra texture and sweetness. These wraps are not only tasty but also packed with protein and fiber, making them a healthy and fulfilling option.

I first made Honey Sesame Chickpea Lettuce Wraps when I was craving something light but flavorful. The combination of the sweet honey with the savory sesame sauce was irresistible, and using lettuce as the wrap made it feel fresh and light. It quickly became a favorite for a quick, healthy meal.

What I love most about these wraps is how customizable they are. You can add extra veggies like bell peppers or avocado for a creamy touch, or switch up the sauce to make it spicier with a dash of sriracha or chili flakes. They’re also great for meal prep—just store the chickpea filling and lettuce separately, and assemble when ready to eat. Honey Sesame Chickpea Lettuce Wraps are a delicious and healthy way to enjoy a light, satisfying meal!

Perfect for:

Light lunch or dinner
Meal prep
Party appetizers
Vegetarian or vegan meals
Quick weeknight dinners

Why You’ll Love This Recipe

Here are 10 reasons why these Honey Sesame Chickpea Lettuce Wraps will become a favorite in your recipe collection:

Perfect Balance of Flavors: The honey-sesame glaze adds a sweet, savory kick to the crispy chickpeas.
Light and Refreshing: The lettuce wraps offer a cool, crunchy contrast to the warm chickpeas.
Nut-Free Option: Swap out sesame seeds for other toppings if you’re avoiding nuts.
Easy to Make: A simple, quick recipe with minimal ingredients for a fuss-free meal.
Full of Plant-Based Protein: Chickpeas are rich in protein, making this recipe both filling and nutritious.
Customizable: Add your favorite veggies or toppings, like avocado or cilantro, to suit your tastes.
Make-Ahead Friendly: The chickpeas can be prepared in advance, making it a great meal prep option.
Gluten-Free: Naturally gluten-free when served in lettuce wraps, perfect for those with dietary restrictions.
Crispy & Crunchy: The chickpeas are roasted to perfection, creating a satisfying crunch in each bite.
Vibrant and Colorful: The dish is as beautiful as it is tasty, with fresh veggies adding a pop of color.

Preparation and Cooking Time

Total Time: 30 minutes
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4 servings
Calories per serving: Approximately 300-350 calories
Key Nutrients: Protein: 11g, Carbs: 35g, Fat: 12g

Ingredients

For the Honey Sesame Chickpeas:

2 cups cooked chickpeas (or 1 can, drained and rinsed)
1 tablespoon olive oil
1 tablespoon sesame oil
2 tablespoons honey
1 tablespoon soy sauce or tamari (for gluten-free)
1 tablespoon rice vinegar
1 teaspoon sesame seeds
1 teaspoon garlic powder
1/2 teaspoon ground ginger

the Lettuce Wraps:

8-10 large butter lettuce leaves, washed and dried
1/2 cup shredded carrots
1/4 cup sliced cucumber
1/4 cup chopped cilantro (optional)
1/4 cup chopped green onions

For the Dipping Sauce:

2 tablespoons soy sauce or tamari
1 tablespoon honey
1 tablespoon rice vinegar
1/2 teaspoon chili flakes (optional)

Ingredient Highlights

Chickpeas: A great source of protein and fiber, making these wraps filling and nutritious.
Sesame Oil and Seeds: Adds a rich, nutty flavor that complements the sweetness of honey.
Honey: Provides natural sweetness while balancing the salty soy sauce.
Rice Vinegar: Adds a subtle tang that enhances the flavor profile of the dish.

Step-by-Step Instructions

Prepare the Honey Sesame Chickpeas:

Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Toss Chickpeas: In a bowl, toss the chickpeas with olive oil, sesame oil, honey, soy sauce, rice vinegar, sesame seeds, garlic powder, and ginger. Ensure the chickpeas are evenly coated.
Roast Chickpeas: Spread the chickpeas in a single layer on the prepared baking sheet. Roast for 20 minutes, stirring halfway through, until they are golden and crispy.

Prepare the Lettuce Wraps:

Prepare Veggies: While the chickpeas roast, prepare the lettuce wraps by placing lettuce leaves on a platter. Top with shredded carrots, cucumber slices, and chopped green onions.
Garnish: Once the chickpeas are roasted, scatter them over the lettuce cups and add chopped cilantro for extra freshness.

Make the Dipping Sauce:

Mix the Sauce: In a small bowl, whisk together soy sauce, honey, rice vinegar, and chili flakes (if using). Adjust seasoning to taste.

Serve:

Assemble the Wraps: Spoon the roasted honey sesame chickpeas into the lettuce cups and drizzle with the dipping sauce. Serve immediately.

How to Serve

Here are 10 serving suggestions for Honey Sesame Chickpea Lettuce Wraps:

As a Light Meal: Serve as a low-calorie lunch or dinner option with a side of rice or quinoa.
With Fresh Avocado: Add slices of avocado for extra creaminess and healthy fats.
For Meal Prep: Pack the chickpeas separately from the lettuce wraps for an easy grab-and-go lunch.
As Party Appetizers: These wraps make an excellent finger food for parties or gatherings.
With Sriracha Sauce: Add a drizzle of sriracha for an extra spicy kick.
As a Snack: Enjoy these wraps as a healthy and filling snack between meals.
With a Side Salad: Serve with a simple mixed greens salad dressed with olive oil and lemon.
In a Rice Paper Roll: Wrap the ingredients in rice paper for a different presentation.
With Edamame on the Side: Pair with steamed edamame for a complete plant-based meal.
As a Vegetarian Feast: Serve alongside other vegetarian appetizers, like hummus or roasted veggies.

Additional Tips

Crisp Chickpeas: For extra crispness, ensure chickpeas are thoroughly dried before roasting.
Adjust the Sauce: If you prefer a sweeter or saltier flavor, adjust the amounts of honey and soy sauce in the glaze.
Customize the Veggies: Add any of your favorite fresh vegetables like bell peppers, radishes, or avocado.
Use Romaine Lettuce: If butter lettuce isn’t available, romaine leaves make a sturdy and crunchy alternative.
For a Spicy Kick: Increase the amount of chili flakes in the dipping sauce or add a dash of sriracha.

Recipe Variations

Sweet and Spicy Version: Add a teaspoon of chili paste to the honey sesame glaze for an extra kick.
Crispy Tofu: Swap out the chickpeas for crispy tofu cubes for a different texture.
Coconut Chickpeas: Sprinkle toasted coconut flakes over the wraps for a tropical twist.
Peanut Butter Sauce: Replace the dipping sauce with a peanut butter-based sauce for a creamy alternative.
Vegan Option: Ensure your soy sauce is gluten-free and use maple syrup instead of honey for a vegan-friendly version.
Tahini Drizzle: Add a drizzle of tahini for a creamy, nutty flavor.

Special Equipment

Baking Sheet: For roasting the chickpeas.
Small Bowl: For mixing the dipping sauce.
Whisk: For combining sauce ingredients.
Tongs: To carefully handle the roasted chickpeas.
Serving Platter: To arrange the lettuce wraps and garnishes.

FAQ Section

Can I use canned chickpeas?
Yes, canned chickpeas work well, but make sure to drain and dry them thoroughly before roasting.
How long do the leftovers last?
The roasted chickpeas can be stored in an airtight container for up to 3 days. Prepare fresh lettuce wraps when ready to serve.
Can I make the sauce ahead of time?
Yes, the dipping sauce can be made in advance and stored in the refrigerator for up to a week.
Can I use other greens instead of lettuce?
Yes, you can use collard greens or spinach leaves if you prefer something sturdier than lettuce.
Can I freeze the chickpeas?
While the chickpeas can be frozen, they may lose some of their crispness upon thawing. It’s best to enjoy them fresh.
What can I use instead of sesame oil?
You can substitute sesame oil with olive oil for a more neutral flavor, though it won’t have the same nutty depth.
Can I add meat to the wraps?
Yes, grilled chicken, shrimp, or beef would make a great addition for non-vegetarian variations.
What’s the best way to serve the wraps?
Serve immediately after assembling to maintain the freshness of the lettuce.
How do I keep the wraps fresh for later?
Keep the chickpeas separate from the lettuce and assemble the wraps when ready to serve.
Can I add more toppings?
Absolutely! Try adding sliced almonds, avocado, or even a sprinkle of chili flakes for an extra burst of flavor.

Conclusion

Honey Sesame Chickpea Lettuce Wraps Recipe

These Honey Sesame Chickpea Lettuce Wraps are a deliciously fresh and healthy meal, perfect for a light lunch or dinner. The crispy, tender chickpeas are coated in a sweet and savory honey sesame sauce, then wrapped in crunchy lettuce leaves for the perfect bite. With vibrant flavors and a satisfying crunch, these wraps are as tasty as they are nutritious!

The magic of this recipe lies in the combination of roasted chickpeas tossed in a rich honey sesame glaze, paired with the fresh crunch of lettuce. You can customize your wraps by adding toppings like sliced cucumber, avocado, or a sprinkle of sesame seeds. These wraps are quick and easy to make, and they’re also a great option for meal prep.

I’d love to see your Honey Sesame Chickpea Lettuce Wraps creations! Share your photos on Instagram and tag me—I can’t wait to see your fresh, flavorful wraps. Don’t forget to leave a comment and share any fun twists or toppings that made your wraps uniquely yours!