Buffalo Cauliflower Wraps
Buffalo Cauliflower Wraps
Crispy, spicy, and bursting with flavor these Buffalo Cauliflower Wraps are the ultimate plant-based lunch or dinner. Roasted cauliflower and chickpeas are tossed in a creamy buffalo sauce, wrapped in soft tortillas, and topped with crisp lettuce and tangy vegan Caesar dressing.
Perfect for busy weeknights, meal prep, or when you’re just craving something bold yet healthy!
Ingredients Breakdown What You’ll Need & Why
- Cauliflower Florets
- Chop into bite sized pieces these roast beautifully, turning golden and slightly crispy on the edges while staying tender inside. A perfect base to soak up that spicy buffalo flavor.
- Chickpeas (Garbanzo Beans)
- Drain and rinse well once roasted, they bring a subtle nutty flavor, a creamy texture, and a solid plant-based protein boost to keep you full and energized.
- Hot Sauce
- Brings the bold, fiery kick that defines classic buffalo flavor. Frank’s RedHot is a top pick, but feel free to use your favorite variety to dial up or tone down the heat.
- Unsweetened Vegan Yogurt
- Balances the spice with creaminess and tang, making the buffalo sauce rich and smooth without overpowering heat. Choose a plain, unsweetened variety for best results.
- Iceberg Lettuce
- Crisp and refreshing adds a cool, crunchy contrast to the warm, spicy filling. You can also sub in romaine or shredded cabbage for extra fiber.
- Tortillas (Flour or Gluten-Free)
- Your wrap canvas go with soft, pliable tortillas that won’t tear when rolling. Both regular and gluten-free options work great depending on your dietary needs.
- Vegan Caesar Dressing
- Drizzle inside each wrap for a hit of tangy, savory richness. It complements the buffalo flavor and ties all the textures together.
- Salt & Black Pepper
- Simple but essential season your roasted cauliflower and chickpeas to bring out their natural flavors and enhance every bite.
Buffalo Cauliflower Wraps
Spicy, bold, and plant-based—these Buffalo Cauliflower Wraps are loaded with roasted cauliflower, chickpeas, crisp lettuce, and creamy vegan dressing.
Course: Light Dinner, Lunch Cuisine: American Keyword: Buffalo Cauliflower Wrap Prep Time: 10minutes minutes Cook Time: 20minutes minutes Total Time: 30minutes minutes Servings: 4
Ingredients You’ll Need
Ingredients
- 2 cups cauliflower florets, chopped bite-sized
- 1 can chickpeas, drained and rinsed
- ½ cup hot sauce (e.g., Frank’s Red Hot or your favorite)
- 3 tbsp unsweetened vegan yogurt
- 2 cups iceberg lettuce, shredded or torn
- 4 soft tortillas (flour or gluten-free)
- 4 tbsp vegan Caesar dressing
- Salt & black pepper, to taste
How to Make Southern Fried Corn
- 1. Prep & Roast
- Preheat your oven to 400°F (200°C).
- Line a baking tray with parchment paper.
- Spread cauliflower and chickpeas evenly.
- Season with salt and pepper.
- Roast for 15–20 minutes, or until edges are golden and slightly crispy.
- 2. Make Creamy Buffalo Sauce
- In a large bowl, whisk together hot sauce + vegan yogurt until smooth.
- 3. Toss & Coat
- Once roasted, transfer cauliflower and chickpeas to the sauce bowl.
- Gently toss to coat everything evenly.
- 4. Assemble the Wraps
- Lay out your tortillas.
- Divide the buffalo mixture between them.
- Top each with shredded lettuce and 1 tbsp of vegan Caesar dressing.
- 5. Wrap It Up
- Fold each tortilla into a wrap or burrito-style.
- Optional: Lightly grill on a pan for a crispy finish.
Storage & Meal Prep Tips
- Store the wraps unassembled for best texture.
- Keep filling in an airtight container in the fridge for up to 4 days.
- Reheat in the oven at 375°F (190°C) for 8–10 mins to maintain crispiness.
- Avoid microwaving makes the cauliflower soggy!
What to Serve with Buffalo Cauliflower Wraps
- Pair with these sides for a complete meal:
- Creamy Broccoli Slaw
- Avocado Quinoa Salad
- Cucumber Dill Yogurt Dip
- Sweet Potato Fries (Air-Fried or Roasted)
Recipe Variations & Add-Ons
- More Protein? Add tofu strips, tempeh, or extra chickpeas.
- Lower Carb? Use lettuce wraps or collard greens instead of tortillas.
- Not Vegan? Swap Caesar dressing for ranch or blue cheese.
- Gluten-Free? Use certified gluten-free tortillas and sauce.
Nutrition Calories: 212kcal | Carbohydrates: 23g | Protein: 5.3g | Fat: 11.5g | Saturated Fat: 2.3g Cholesterol: 5.7mg | Sodium: 1220mg | Potassium: 402mg | Fiber: 3.7g | Sugar: 5.8g Vitamin A: 648IU | Vitamin C: 51.4mg | Calcium: 100mg | Iron: 2.1mg
Frequently Asked Questions
How do I keep buffalo cauliflower crispy in wraps?
To keep your cauliflower crispy, make sure it’s thoroughly dried before roasting, don’t overcrowd the baking sheet, and toss it in buffalo sauce after roasting. For extra crunch, lightly toast the wraps before serving.
Can I make these wraps gluten-free?
Yes! Simply use gluten-free tortillas and ensure your hot sauce and vegan Caesar dressing are certified gluten-free.
Can I prepare these wraps ahead of time?
Yes, they’re great for meal prep! Store the roasted buffalo cauliflower and chickpeas separately from the tortillas and lettuce. Assemble just before eating for the best texture.
What’s the best vegan yogurt for the buffalo sauce?
Use an unsweetened, plain vegan yogurt made from coconut, soy, or cashew. Avoid flavored or sweetened varieties, as they can clash with the spicy sauce.
How long does buffalo cauliflower last in the fridge?
Stored in an airtight container, buffalo cauliflower will keep for up to 3–4 days in the refrigerator. Reheat in the oven or air fryer for best results.
Conclusion
If you’re looking for a quick, flavorful, and satisfying plant-based meal, these Buffalo Cauliflower Wraps check all the boxes. They’re spicy, crunchy, creamy, and incredibly easy to customize perfect for lunch, dinner, or weekly meal prep. Whether you’re fully vegan or just exploring more meatless meals, this recipe is a guaranteed crowd-pleaser. Give it a try and don’t forget to top it with your favorite sauces or add-ons for that extra kick!
