Buffalo Chickpea Salad Lettuce Cups

July 1, 2017

Buffalo Garbanzo Bean Salad Lettuce Cups

I just love cold protein “salad” as an easy workday snack or an easy dinner. Chicken salad takes a bit more forethought and preparation so this an awesome alternative for when you’ve got a hankering for chicken salad and but are feeling lazy or maybe just cheap! Buffalo Chickpea Salad or Buffalo Garbanzo Bean salad, as you may call it, is crunchy and tangy, filling and affordable!

Buffalo Garbanzo Bean Salad Lettuce Cups

I tried a buffalo garbanzo bean salad at a natural grocery store in Fishkill, NY. We went to a wedding h\near there and stopped in this store in search of snacks for our hotel room. Their cold case had a few salad options and I loved the idea of a protein packed snack to hold me over until dinner. It was pretty bomb – but I missed the nutty sweetness that almonds and walnuts add to some of the best chicken salads. This is my version, and its jam packed with fresh crunchy veggies, healthy fats (and some less so ;)), and cheap plant-based protein.

Buffalo Garbanzo Bean Salad Lettuce Cups

Buffalo Garbanzo Bean Salad Lettuce Cups

Buffalo chickpea salad is great right out of the bowl or you can jazz it up on lettuce cups and make it a meal. Those “live” butter lettuce heads (you know, the ones with the roots still attached) make for the perfect cup style lettuce wrap. You could also use romaine, or just pile it on greens. I think it would be excellent with arugula! Om nom nom – enjoy!

Buffalo Garbanzo Bean Salad Lettuce Cups

Buffalo Chickpea Salad

Buffalo Garbanzo Bean "chicken" Salad on Lettuce Cups
Prep Time10 mins
Servings: 2 people


  • 1 can garbanzo beans, - rinsed and drained
  • 1 medium red bell pepper, - diced
  • 2-3 stalks celery, - diced
  • 1/2 medium shallot, diced - (about 2 tbsp)
  • 1/4 tsp garlic powder
  • 1 1/2 tbsp avocado oil mayo - (I used Primal Kitchen brand)
  • 2 tbsp buffalo sauce, - (Franks or Tessamae's are my fave)
  • 1/3 cup walnuts, - chopped
  • 1 tbsp chives, - minced


  • Drain your beans in a colander and rise thoroughly. I suggest letting them drain for a bit or laying them out over a paper towel to dry them off - this keeps your salad "dressing" from getting to watery. 
  • Combine all diced veggies, beans, garlic powder, mayo, and buffalo sauce in a bowl. Mix to combine. Add pepper to taste (I didn't add more than one or two turns of the pepper grinder). Add walnuts and chives, combine.
  • Remove your cups from the butter lettuce head, wash, and pat dry. Spoon one or two spoonfuls into each cut and top with additional chives if you want to impress yourself!


Mayo: I love Primal Kitchen brand for avocado oil mayo. Another alternative is to make your own at home using olive oil or cold-pressed, small batch vegetable oils.
Most mayos are made using vegetable oils that come from seeds of GMO plants, and they use solvents to extract the oil, and chemicals like lye to remove the color and scent. Grosss. This isn't meant to be a rant, but simply to say that as benign as "vegetable" oil sounds, its just one more thing big agriculture has their mitts on, and I don't like the idea of needing chemicals to make the food I eat. There are tons of articles on the inflammatory effects of vegetable oils, so avocado oil mayo is a great alternative. Don't get me wrong - I LOVE mayonnaise - Best Foods was always my favorite, but I do my best to use other options when I can. Because my bod allows me to, I don't avoid veggie oils at all costs - but if I'm cooking at home, why not?
Buffalo Sauce: Good ol' Franks is hard to beat. Another, more flavorful and slightly thicker option is Tessamaes. They make great Paleo friendly dressings and their hot buffalo sauce is my fave for making wings at home.

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