high-protein chickpea salad lettuce wraps – the perfect plant-based protein snack

if you’re looking for a plant-based snack or meal that’s packed with protein, creamy, crunchy, and full of flavor, these high-protein chickpea salad lettuce wraps are exactly what you need. they’re satisfying, easy to make, and perfect for meal prep.

taste & texture

this chickpea salad has a rich, creamy base from thick coconut yogurt and tahini, balanced by the slight tang of dijon mustard and a touch of maple syrup for subtle sweetness.

the celery and pumpkin seeds add a satisfying crunch, while the raisins bring a little chewiness that complements the savory flavors.

smoked paprika and ranch seasoning give it a delicious depth, making every bite flavorful and addictive.

with the addition of pea or hemp protein powder, this salad stays creamy but even more protein-packed. a little extra water keeps the consistency just right.

why this is the perfect plant-based protein meal

this recipe is not only delicious but also packed with protein and healthy fats. between the chickpeas, cannellini beans, hemp hearts, pumpkin seeds, and added protein powder, you’re getting a solid dose of plant-based protein in every bite.

whether you’re eating this as a light lunch, post-workout snack, or even a quick dinner, it’ll keep you feeling full and energized.

how much protein is in this?

while exact protein content depends on the brands used, here’s a rough estimate per batch:

• chickpeas (15 oz) – ~18g protein
• cannellini beans (15 oz) – ~15g protein
• hemp hearts (3 tbsp) – ~10g protein
• pumpkin seeds (1/3 cup) – ~9g protein
• tahini (2 tbsp) – ~5g protein
• coconut yogurt (1/2 cup) – ~3g protein
• unflavored pea or hemp protein powder (2 tbsp) – ~10g protein
• total protein: ~70g per batch
  if this makes about 4-5 servings, that’s roughly 14-17g of protein per serving—a great amount for a plant-based meal.

ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (15 oz) cannellini beans, drained and rinsed
• 2 tbsp unflavored pea or hemp protein powder
• 1/2 cup thick coconut yogurt (plus more as needed)
• 2 tbsp tahini
• 3 tbsp hemp hearts
• 1 tbsp lemon juice
• 1 tbsp dijon mustard
• 1 tbsp liquid aminos
• 1 tsp maple syrup
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• 1 tsp ranch seasoning
• 1/3 cup diced celery
• 1/3 cup pumpkin seeds
• 1/4 cup raisins
• 2-3 tbsp water (to thin as needed)
• 8-10 iceberg lettuce leaves (for wrapping)

how to make these chickpea salad lettuce wraps

1. in a food processor, lightly pulse the chickpeas and cannellini beans until chunky but not pureed. transfer to a large bowl.
2. add diced celery, pumpkin seeds, and raisins to the bowl.
3. in a separate small bowl, whisk together coconut yogurt, tahini, lemon juice, dijon mustard, liquid aminos, maple syrup, garlic powder, onion powder, smoked paprika, ranch seasoning, and protein powder. slowly add 2-3 tbsp water to thin the dressing to a creamy consistency.
4. pour the dressing over the chickpea mixture and stir until well combined. if it’s too thick, add a little more coconut yogurt or water.
5. chill the mixture for 20-30 minutes for the best flavor.
6. scoop the chickpea salad into iceberg lettuce leaves and enjoy!

best lettuce for wraps

we love using iceberg lettuce because it’s crisp, sturdy, and has a nice crunch.

if you prefer something softer, try butter lettuce. romaine also works, but iceberg holds up best when packed with the chickpea salad.

different ways to enjoy this chickpea salad

on top of a salad – serve it over a bed of greens for extra freshness.

on toast – spread it over gluten-free or whole-grain toast for an easy open-faced sandwich.

as a sandwich filling – stuff it between two slices of bread for a hearty, protein-packed sandwich.

in a wrap – roll it up in a gluten-free tortilla for a meal on the go.

as a dip – scoop it up with crackers or veggie sticks.

how to store it

store the chickpea salad in an airtight container in the fridge for up to 4 days.

if meal prepping, keep the salad separate from the lettuce wraps until you’re ready to eat.

iceberg lettuce stays crisp when stored separately, while pre-filled wraps may get soggy over time.

if you like Plant-Based Protein Chickpea Salad Wraps (Dairy-Free & Delicious!) you’ll also love these other recipes of mine!

Per serving (1/4 of the batch- one large wrap):
Calories: ~355 kcal
Protein: ~20g
Carbs: ~45g
Fat: ~14g
Fiber: ~8g