These Vegan and Gluten Free Mexican Lettuce Cups are a fresh, flavorful, and fun twist on classic tacos. They’re light yet satisfying, full of plant-based protein from chickpeas, and packed with zesty Mexican-inspired flavors. With crisp lettuce leaves acting as the shell, every bite is crunchy, refreshing, and bursting with color. This recipe is vegan, gluten-free, nut-free, soy-free, and low-carb — perfect for anyone looking for a quick, wholesome meal or a healthy appetizer that still tastes indulgent.
The combination of sautéed chickpeas, bell pepper, onion, jalapeño, and spices creates a hearty, savory filling with just the right amount of heat and smokiness. A squeeze of lime and a handful of fresh cilantro brighten everything up, while a dollop of guacamole or diced avocado adds creaminess to each bite. These lettuce cups are simple to make and come together in about 20 minutes, making them a go-to option for busy weeknights, summer cookouts, or potluck gatherings.
Makes: 12–15 cups
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Ingredients To Make the Vegan Mexican Lettuce Cups
2 tbsp (30ml) neutral oil or olive oil
1 medium (150g) red onion, diced
2 cloves (10g) garlic, minced
1 medium (40g) jalapeño, minced
1 medium (200g) red or orange bell pepper, diced
1 2/3 cup (280g) cooked chickpeas, drained
1 1/2 tsp (3g) ground cumin
1 1/2 tsp (3g) paprika
1 tsp (2g) dried oregano
1/2 tsp (3g) salt
1–2 tbsp (15–30ml) lime juice
1/2 cup (9g) cilantro leaves, chopped
1 head butter or Boston lettuce (or romaine heart), separated, washed, and drained
To serve: guacamole or diced avocado, lime wedges
How To Make The Mexican Lettuce Cups
Start by preparing your vegetables. Mince the garlic and jalapeño — if you prefer a milder filling, remove some or all of the seeds from the jalapeño. Dice the onion and bell pepper into small, even pieces so they cook quickly and blend well into the chickpeas. Wash, dry, and finely chop the cilantro. Gently separate the lettuce leaves and pat them dry with paper towels.
In a large skillet, heat the oil over medium heat. Add the diced onion and minced garlic and sauté for about 2 minutes, stirring occasionally, until the onion starts to soften and turn slightly translucent. Add the diced bell pepper, jalapeño, and drained chickpeas. Stir everything together so the vegetables and chickpeas are evenly mixed.
Sprinkle in the cumin, paprika, oregano, and salt, then stir again to coat the ingredients in the fragrant spices. Cook for about 5 minutes, stirring regularly, until the chickpeas are heated through and the bell pepper softens slightly. You’ll start to smell the smoky spices and see the chickpeas take on a beautiful golden color.
Remove the pan from heat and stir in the chopped cilantro and a squeeze or two of lime juice. Taste and adjust the seasoning — you may want a bit more salt or lime for brightness.
To serve, spoon the chickpea mixture into the lettuce leaves. Each cup should hold a few generous tablespoons of filling. Top with a small dollop of guacamole or a few diced avocado pieces, and an extra sprinkle of cilantro if you like. Serve immediately with lime wedges on the side for extra zing.
These lettuce cups are best served fresh, but they also make great leftovers. You can prepare the chickpea filling up to three days in advance (without adding the lime juice or cilantro) and reheat it in a pan over medium heat for a few minutes when ready to serve. Add the fresh cilantro and lime juice just before assembling. The lettuce leaves can also be washed, dried, and stored in the refrigerator, layered with paper towels, for up to a day.
Recipe Notes and Variations
These Vegan Mexican Lettuce Cups are the perfect balance of fresh and hearty. The chickpeas give you a satisfying texture and plant-based protein, while the vegetables add natural sweetness and crunch. The seasoning blend of cumin, paprika, oregano, and lime gives the filling that signature Mexican-inspired flavor, and the guacamole or avocado adds the perfect creamy contrast.
This recipe is wonderfully versatile and easy to customize. If you prefer a spicier version, swap the jalapeño for a serrano chili or add a dash of chipotle powder or cayenne. If you’re making it for kids or those who prefer milder flavors, skip the jalapeño altogether and rely on the smoked paprika and lime to keep things flavorful without heat.
The chickpeas can easily be replaced with other beans if you prefer — pinto beans, black beans, or even cooked cranberry beans all work beautifully. Each type of bean gives the filling a slightly different flavor and texture, so feel free to experiment with your favorite.
If you want to make this dish heartier, try serving the chickpea filling over brown rice, quinoa, or cauliflower rice for a grain bowl version. You can also scoop it into tacos or tortillas for a more traditional presentation — though the lettuce cups are great if you’re looking for something lighter or low-carb.
For added toppings, try a spoonful of salsa, a drizzle of vegan sour cream, or a few pickled onions. They’ll add extra flavor and make these cups feel like a mini taco feast.
Serving Ideas
These lettuce cups make a great main dish for lunch or dinner but are equally perfect as appetizers for parties, potlucks, or summer gatherings. Because they’re light, colorful, and easy to eat by hand, they make an excellent finger food option. Arrange them on a large platter with extra lime wedges and guacamole for dipping — they’ll disappear fast!
You can also serve them buffet-style, letting everyone assemble their own cups. Place the chickpea filling, lettuce leaves, and toppings in separate bowls so guests can customize their own combinations. It’s a fun and interactive way to serve a healthy meal that everyone will love.
For meal prep, pack the filling in one container and the lettuce in another to keep everything fresh and crisp. Reheat the chickpea mixture before assembling or enjoy it cold for a quick, no-fuss lunch.
Nutrition and Flavor Profile
These Vegan Mexican Lettuce Cups are a powerhouse of flavor and nutrition. Chickpeas are an excellent source of protein, fiber, and minerals, helping to keep you full and energized. The lettuce adds hydration and crunch without any heaviness, while the peppers and onions provide vitamin C and natural sweetness. The fresh lime juice gives the dish brightness and acidity, balancing the smoky, savory spices.
Despite being light, this recipe feels surprisingly filling thanks to the protein and fiber from the chickpeas. It’s also lower in carbs than traditional tacos, making it a great option if you’re looking for a lighter meal that still satisfies.
Final Thoughts
Quick, colorful, and full of flavor, these Vegan Mexican Lettuce Cups are the kind of recipe that proves healthy food doesn’t have to be boring. You can make them start to finish in about 20 minutes, and they’re endlessly adaptable based on what’s in your pantry. Whether you’re planning an easy weeknight dinner, prepping lunches for the week, or looking for an appetizer that will impress guests, these lettuce cups are sure to be a hit.
The combination of spicy chickpeas, crisp lettuce, and creamy avocado makes every bite refreshing and satisfying. Serve them fresh from the pan for a warm, comforting meal or chilled for a cool, summery snack. Either way, you’ll want to keep this recipe in your regular rotation — it’s simple, wholesome, and absolutely delicious.
Vegan and Gluten Free Mexican Lettuce Cups
Ingredients
Method
- Mince the garlic and jalapeno. For a less spicy mixture, remove some or all of the jalapeno seeds.
- Dice the onion and bell pepper. Wash, dry, and finely chop the cilantro.
- Gently separate the lettuce leaves. Wash, drain, and pat fully dry.
- In a large pan, heat the oil over medium. Add the onion and garlic and cook for 2 minutes until the onion starts to soften on the edges, stirring occasionally.
- Add the drained chickpeas, bell pepper, and jalapeno. Stir to distribute.
- Add the cumin, paprika, oregano, and salt. Stir to coat.
- Cook for 5 minutes, stirring regularly, until everything is heated through and the bell pepper is slightly soft.
- Remove from heat and stir in the chopped cilantro and lime juice. Taste and adjust salt and lime juice as desired.
- Serve scooped into lettuce cups with a dollop of guacamole.
- Filling mixture can be prepared up to 3 days in advance except for the lime juice and cilantro and reheated in a pan over medium heat for 3-4 minutes. Add cilantro and lime juice just before serving.
- Washed and dried lettuce can be stored in the fridge, layered with paper towels up to 1 day.
Notes
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