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. Looking for more healthy cauliflower recipes? Take a peek!

By Nancy Macklin, RDN,


  • 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


  • Drain garbanzo beans, reserving liquid (aquafaba). Rinse beans off. 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.
  • 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.

Comments (12)

(5 from 6 votes)

Recipe Rating

Your email address will not be published. Required fields are marked *


SOOO GOOD! Found heating the chic peas (to be smashed) made it easier for me. Fresh cauliflower vs frozen took a little less time. Added vegan sour cream and pre sliced sun dried tomatoes. Did not use any kind of pocket. A new staple for me!

Emma Pagoria

So tasty and satisfying! Made it tonight for my husband who isn't plant based and doesn't love chickpeas, yet he says it was "delicious" and "would definitely eat it again" woo!!

Joanne Hamilton

Very good especially for someone who doesn’t like chick peas. I curious the calorie count for this recipe.

Lori Johansen

Whar about riced cauliflower? Or do you want the bigger pieces for the texture?


I'm definitely going to make this. But I need the nutritional breakdown on it. Food tracker here. ;)

Linda Ellis

How do I prep fresh califlower for this recipe? I have some on hand. FYI. I found a recipe where you can make your own aquafaba, reduce it and freeze it in ice cube trays to always have some on hand! I will also use some for this recipe.


Instead pita bread I didn’t have I used Stacey’s whole wheat organic tortillas. Delicious and easy to prepare.


This is a fantastic buffalo cauliflower recipe! I also added more hot sauce for a little more heat, and Pickle de Gallo on top for a delicious overall bite!! Simple to make, and very tasty!


This is so simple, easy and good!! Added extra hot sauce because we love heat but overall was quick and so fresh using things we had on hand!


Could I use fresh cauliflower here?

Liz Turner



I love these! So delicious! I double the hot sauce for personal preference.

About the Author

Headshot of Nancy Macklin

About the Author

Nancy Macklin, RDN

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. Macklin 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. Find her on LinkedIn.
See More from this Author

Free Download

Free 5-day meal plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.

Placeholder image

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. You may unsubscribe from our emails at any time.