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High Protein Lettuce Wraps with a Creamy Peanut Sauce

15 min


We love throwing these lettuce wraps together on nights when we couldn't be bothered to spend too long in the kitchen. It's speedy, makes for a protein-packed meal, and the veggies give it all a lovely crunch. Plus, anything paired with a peanut sauce is my definition of heaven - enjoy!



15 min


8 min


7 min


Soy symbol


Peanut symbol


Sesame symbol


Free from

Treenut symbol

tree nut

Gluten symbol



  • 1 Tbsp (15 mL)
    vegetable oil
  • 2
    stalks green onion, chopped
  • 2
    cloves garlic, crushed
  • 11 oz (325 g)
    firm tofu, pressed
  • 1½ cups (246 g)
    cooked chickpeas
  • 1
    red bell pepper, thinly sliced
  • 2
    carrots, julienned
  • 3 Tbsp (45 mL)
    black bean garlic sauce
  • 3.5 oz (100 g)
    dry brown vermicelli noodles
  • 1
    head butter lettuce, washed, patted dry

Creamy peanut sauce

Optional garnishes

  • toasted sesame seeds
  • sliced green onion


  1. Heat the oil in a sauté pan over medium-high heat. Add the green onion and garlic and cook for 2 minutes.
  2. Then crumble in the tofu with your hands and add the chickpeas. Use the back of the wooden spatula or a fork to mash the chickpeas a bit.
  3. While the tofu continues to cook, prepare the carrots and bell peppers.
  4. Add the bell peppers, carrots, and black bean sauce to the pan. Stir and cook for 3 - 4 minutes, until the vegetables are tender but crunchy.
  5. Add the rice noodles to a large bowl and pour boiling water over top. Set aside.
  6. Add all the sauce ingredients to a mason jar and mix. Add more water, if you'd prefer a thinner sauce.
  7. Drain the rice noodles, rinse with warm water, and add to the pan. Toss to combine and let everything heat through. Remove from the stove.
  8. To assemble, take a leaf of lettuce, top with the tofu-noodle mix, drizzle over the peanut sauce, and any other desired toppings. Enjoy!


  • Store in the fridge in airtight containers for up to 3 days.
  • Store the lettuce leaves separately from the filling and sauce so that the lettuce remains crisp.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 14%

dry brown vermicelli noodles

Proteins 23%

firm tofu

cooked chickpeas

peanut butter

Fruits & Veggies 63%

stalk green onion

clove garlic

red bell pepper


head butter lettuce

freshly grated ginger

clove garlic


firm tofu


vegetable oil

peanut butter

toasted sesame oil

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

Show nutrition info  

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Discussion & Rating

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Marguerite De Valois - Feb. 26, 2024, 11:24 a.m.

Recette du tonnerre. Légère et gourmande à la fois. Si l'ambiance n'est pas aux wrap, juste mettre de la salade ou des épinards dans le plat

Shelly - Dec. 10, 2023, 3:32 p.m.

How can I see the calorie count?

PUL Team - Dec. 11, 2023, 1:43 a.m.

Hey there, Shelly, if you're on our website, the nutrients per serving for our recipes can be found just below the ingredient and directions lists. Simply click the green button that says "show nutrition info".

If you're on our mobile app, click into the "info" tab for the recipe, and then click the "🧬 nutrients" button. Press and hold over where it says "hold to reveal calries" to see the calorie content 🤗

annelise - Nov. 26, 2023, 6:40 p.m.

Delicious! I switched the tofu for tempeh and seitan mix and vermicelli for soba noodles but it was amazing!

PUL Team - Nov. 27, 2023, 12:44 a.m.

Mmm soudns lovely, Annelise, thank you!

Helene - Nov. 13, 2023, 1:47 p.m.

I love this recipe!!! It’s easy and very healthy :)

Stine - Aug. 18, 2023, 10:01 p.m.

This is remarkably delicious with so few ingredients and really easy to make! Also tried making it with smoked tofu and minced “meat” - worked perfectly

PUL Team - Aug. 19, 2023, 8:55 a.m.

Woohoo! It means so much, Stine - thank you 🫶

claudia - June 27, 2023, 12:57 a.m.

the best ❤️❤️❤️

Amalie - June 16, 2023, 4:58 p.m.

Easy, delicious, pretty cheap and pretty healthy - what's not to love? :D

Kate - May 9, 2023, 9:25 p.m.

This looks fantastic. I can’t have chickpeas, so would you recommend subbing another bean or just upping the tofu? Maybe soy curls for texture?

PUL Team - May 10, 2023, 3:25 a.m.

Hey there, Kate! We've heard positive reviews with white beans and walnuts in place of the chickpeas. I imagine another type of bean or soy curls would also taste delicious 🤗

Miranda - May 1, 2023, 5:16 p.m.

So very yummy!!

Rebecca - March 10, 2023, 7:47 p.m.

When I wanna eat something yummy and still something good for my stomach I go to this dish. It has it all and the sauce is just so good! It really elevates tha dish to another level. I love how easy the dish is to make and you can make a big batch for lunchboxes. <3 Thank you so much for this recepie <3 I love how I always can go to your site for inspiration and help!

PUL Team - March 11, 2023, 4:33 p.m.

Aw it means so much, Rebecca, thank YOU!

New vegan - July 27, 2022, 11:23 p.m.

Delicious! This is my first time after viewing many of your recipes that I finally tried one. I swapped the peanut butter for tahini as you mentioned. But I had no chick peas or tofu so I did white beans and raw walnuts that I soaked and chopped. And used squash noodles (squash on spiralizer). Wow still amaze-sauce! Thanks for this one.

PUL Team - July 29, 2022, 2:55 a.m.

Hehe hello there, New vegan, we are so thrilled your first PUL recipe was enjoyed! What yummy substitutions. Thank you 😃

Taunya - June 11, 2022, 1:53 a.m.

LOVE the sauce!! I put it on everything!

DW - May 31, 2022, 8:16 p.m.

My peanut sauce went very strange. Thick and almost like it had split.. any suggestions as to what I did wrong?
Only thing I added that was different was that I used vegetable oil as I’d run out of sesame.
Help please. Had to throw it all away!

PUL Team - May 31, 2022, 10:55 p.m.

Hey there, DW, oh no! It sounds like perhaps it did split. Sometimes overmixing or heat can cause it to break. Adding a bit of what's called an emulsifier, such as maple syrup, agave syrup, or tahini and mixing may help do the trick. It could also help to whisk or use a food processor to mix until it's more creamy. Do let us know if this helps, DW, we're here to support as able 😃

Mel - April 13, 2022, 7:19 a.m.

So good!

Romy - March 11, 2022, 9:19 a.m.

Light meal to satisfy your Asian taste buds!
Easy and quick to make. It's a regular in my household.

PUL Team - March 12, 2022, 4:48 p.m.

Thank you, Romy, we appreciate it so much ☺️

Briony Logan - March 2, 2022, 8:50 p.m.

I’m slowly working my way through all the recipes on this site 😀 This is one of my faves so far. I added some fresh tomatoes for some extra colour. Delicious.

PUL Team - March 2, 2022, 11:32 p.m.

Awe we're so glad to hear, Briony, and happy cooking 😃

Sally - Feb. 17, 2022, 4:11 a.m.

Made this dish tonight for dinner. Super yummy and leftovers for lunch tomorrow. I did add some hot sauce for added zing. The peanut sauce is delicious. Topped my wraps with crushed peanuts and toasted sesame seeds. Thank you for the recipe.

PUL Team - Feb. 19, 2022, 1:21 a.m.

Mmm sounds incredible, Sally, love the addition of hot sauce and toppings 😍

Alexandria M Morales-Garcia - Dec. 8, 2021, 5:45 p.m.

I love this recipe!! It is a go to in my house! It's simple, easy, filling, and so tasty!

PUL Team - Dec. 9, 2021, 1:36 a.m.

Woohoo! This means so much, Alexandria 😊

Chris - Oct. 4, 2021, 8:47 p.m.

Tastes great and super fun and refreshing take on tortilla wraps! The peanut sauce is amazing! Thanks for the great recipe!

PUL Team - Oct. 4, 2021, 9:11 p.m.

So happy to hear, Chris, thank you!

Galittza Calderon - Sept. 1, 2021, 10:42 p.m.

Hi...I can't wait to try this. Is there anything I can substitute the Agave with for the peanut sauce? Maple syrup?

Thank you!

PUL Team - Sept. 2, 2021, 3:56 a.m.

Hi there, Galittza, thanks for the question! Maple syrup should work great as a substitute for agave syrup in this one 🙂 We hope you enjoy the recipe!

Andreea BARBU - Aug. 3, 2021, midnight

Perfect for a picky eater that works out daily. I love making it and enjoying it along since I love the vermicelli pasta and the peanut butter. I have to admit that I usually pack the ingredients with me when I visit friends abroad and I want to cook something for them. It has not failed me yet!

PUL Team - Aug. 5, 2021, 4:10 a.m.

So kind of you to make it for your friends abroad! Thank you, Andreea :D

T - July 26, 2021, 6:03 p.m.

I've made this dish more than 10 times and cannot recommend anymore! Easy to make, healthy and damn delicious!

PUL Team - July 28, 2021, 3:56 a.m.

We appreciate this so much, T! So glad the lettuce wraps were enjoyed 🤩

Katie - July 23, 2021, 12:05 p.m.

Made this myself so many times and have recommended to anyone on the fence about tofu! Simply delicious! Quick and easy, but still punches major flavour!

Connie - April 12, 2021, 3:50 a.m.

My family really enjoyed this. Added cilantro at the end to garnish. Delicious!

PUL Team - April 12, 2021, 6:48 a.m.

So glad your family enjoyed it, Connie!

Randi - April 11, 2021, 9:52 a.m.

Greetings, can't wait to try this. Is there any other nut butter that you can suggest other than peanut butter for this recipe. I'm a new comer to the vegan eating lifestyle. Your cooking skills are taking me to a whole new level!!!!! Thanks!

PUL Team - April 11, 2021, 5:02 p.m.

Hi Randi, thanks for sharing your kind words with us! You can sub the peanut butter for another nut or seed butter of your choice. Almond butter, cashew butter, and sunflower seed butter are the first that come to mind! Some grocery stores may have peanut-free peanut butter (such as "wow butter" here in Canada) if that interests you as well. Wishing you all the best on your journey and thanks for allowing PUL to be part of it 🥰✨

Julia - March 22, 2021, 9:22 a.m.

Hello! I've been having problems finding the black bean garlic sauce. Do you have any suggestions on how to substitute it?

PUL Team - April 2, 2021, 2:04 a.m.

Hi Julia! I'd suggest either using hoisin sauce with less agave syrup or trying another type of bean sauce, such as chilli black bean sauce. You could also make your own garlic black bean sauce with a recipe online but this will be more involved. Perhaps ordering it online may be an option as well? I hope this helps! Let us know if you give any of the ideas a try 🤗