• Prep-time: / Ready In:
  • Makes 8 pockets

Give frozen cauliflower a saucy zing in these pockets. Here, aquafaba—the viscous liquid from a can of chickpeas—stands in for the butter that is typically found in buffalo sauce. The result is a silky sauce that is equal parts healthy and delicious. The pockets are stuffed with sautéed cauliflower, carrot, and onion, and creamy mashed chickpeas to hold it all together. 

buffalo cauliflower pockets wordpress


  • 2 15-oz. cans no-salt-added chickpeas
  • 2 tablespoons white wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 to 2 tablespoons hot sauce
  • 1 tablespoon no-salt-added tomato paste
  • 1 12- to 16-oz. package frozen cauliflower, large florets cut into bite-size pieces
  • ½ cup chopped onion
  • ½ cup chopped carrot
  • 3 cloves garlic, minced
  • Freshly ground black pepper, to taste
  • 8 lettuce leaves
  • 4 whole wheat pita bread rounds, halved crosswise and warmed
  • ½ cup finely chopped celery
  • Lemon wedges


  1. Drain garbanzo beans, reserving liquid (aquafaba). Rinse and drain beans. In a medium bowl mash ½ cup of the beans; set remaining beans aside. In a small bowl whisk together ¼ cup of the aquafaba (reserve remaining aquafaba for another use), the vinegar, mustard, hot sauce, and tomato paste. Stir into mashed beans.
  2. In an extra-large skillet cook cauliflower, onion, carrot, and garlic over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add whole beans and mashed bean mixture. Cook about 5 minutes or until most of the liquid has been absorbed and cauliflower is tender. Season with pepper. Place one lettuce leaf in each pita half, then fill pitas with cauliflower mixture and top with celery. Serve with lemon wedges and, if desired, additional hot sauce.

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about the author

Nancy Macklin

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a master of science in health services administration from the University of Saint Francis. Nancy worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals.

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