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Buffalo cauliflower wrap 1

Buffalo Cauliflower Wrap

This buffalo cauliflower wrap delivers all the satisfaction of traditional buffalo wings without the meat. Combining fiery buffalo sauce with tender cauliflower florets wrapped in a soft tortilla, it's perfect for lunch, meal prep, or a quick dinner.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Lunch, Main Course
Cuisine American
Servings 4 wraps
Calories 320 kcal

Equipment

  • Baking Sheet
  • Parchment Paper
  • Small Saucepan
  • Mixing Bowls

Ingredients
  

Buffalo Cauliflower

  • 1 medium head cauliflower about 2 pounds, cut into florets
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/3 cup buffalo sauce Frank's RedHot works beautifully
  • 1 tbsp honey or maple syrup use maple syrup for vegan option
  • 1 tbsp butter or plant-based butter

Wraps

  • 4 large whole wheat tortillas or gluten-free wraps
  • 1 cup romaine lettuce shredded
  • 1/2 cup celery diced
  • 1/2 cup carrots diced
  • 1/4 cup red onion thinly sliced
  • 1/2 cup blue cheese crumbles or dairy-free alternative
  • 1/4 cup ranch or blue cheese dressing plant-based if preferred

Instructions
 

  • Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
  • In a large bowl, toss the cauliflower florets with olive oil, garlic powder, paprika, salt, and pepper until evenly coated.
  • Arrange the seasoned florets in a single layer on the prepared baking sheet, ensuring they're not overcrowded.
  • Roast the cauliflower for 20-25 minutes, flipping halfway through, until the edges are golden brown and slightly crispy.
  • While the cauliflower roasts, prepare your buffalo sauce by combining the hot sauce, honey or maple syrup, and butter in a small saucepan over low heat. Stir until the butter melts and the mixture is smooth.
  • Once the cauliflower is roasted, transfer it to a large bowl and pour the buffalo sauce over it. Gently toss until all pieces are evenly coated.
  • Warm your tortillas slightly (about 10 seconds in the microwave or in a dry skillet) to make them more pliable.
  • Spread a thin layer of ranch or blue cheese dressing down the center of each tortilla.
  • Layer with shredded lettuce, diced celery, carrots, red onion, and blue cheese crumbles. Top with the buffalo cauliflower, dividing it equally among the wraps.
  • Fold in the sides of each tortilla, then roll from the bottom up to create a secure wrap. For a neat presentation, cut each wrap in half diagonally and secure with toothpicks if needed.
  • Serve immediately while the cauliflower is still warm and the vegetables are crisp.

Notes

For a lower-carb option, swap the tortilla for large lettuce leaves or collard greens.
For a milder option, substitute half the buffalo sauce with BBQ sauce for a sweeter profile.
For meal prep, store all components separately and assemble just before eating.
The roasted buffalo cauliflower will maintain its texture and flavor for up to 3 days when stored in an airtight container in the refrigerator.

Nutrition

Calories: 320kcalCarbohydrates: 38gProtein: 9gFat: 16gSaturated Fat: 5gSodium: 820mgFiber: 7gSugar: 8g
Keyword Buffalo Cauliflower, Vegetarian Wrap, Plant-Based, Spicy Cauliflower
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