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    Home » Recipes » Mains

    Vegan Buffalo Cauliflower Wraps

    Published: May 17, 2021 · Modified: Dec 19, 2022 by Lauren Casolaro · This post may contain affiliate links · 3 Comments

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    wraps on a plate

    These vegan buffalo cauliflower wraps are perfect for lunch! They're easy to make, healthy, flavorful, and loaded with fresh veggies and crispy baked cauliflower.

    close up of stacked cauliflower wraps
    Jump to:
    • Ingredients
    • Instructions
    • Recipe Variations
    • Quick Tips
    • FAQ
    • Other recipes you might like
    • 📖 Recipe
    • 💬 Reviews

    These wraps are vegan, plant-based, perfect for meal prep, and can easily be made gluten-free. Whether you work from home or go to the office, these are great to add to your weekly lunches, and are definitely a nice switch up from a big salad!

    Ingredients

    ingredients needed to make buffalo cauliflower wraps
    • Cauliflower: the star of the show! We'll roast the cauliflower to get it nice and crispy to add the perfect bite and crunch to our wraps.
    • Buffalo Sauce: it wouldn't be buffalo cauliflower wraps without it!
    • Non-Dairy Milk: the binder for our batter. I used soy milk, but any milk will work!
    • Flour: to thicken our batter. Use whatever flour you prefer or are able to have here.
    • Spices: to season the batter.
    • Veggies: for our filling! I used shredded lettuce, carrots, and sliced mini cucumbers.
    • Avocado: to add some healthy fats and a creamier texture to balance out the crunchy veggies.
    • Whole Wheat Wraps: to hold our ingredients, duh!
    • Vegan Ranch Dressing: as our condiment for the wrap. What's better than ranch and buffalo together? NOTHIN'

    Instructions

    These wraps are so easy to make and are perfect if you like to meal prep your lunches!

    • batter ingredients in a bowl - milk, flour, and spices
    • batter in a bowl
    • cauliflower and batter in a bowl, unmixed
    • cauliflower mixed into batter in a bowl
    • battered cauliflower on a baking sheet
    • baked cauliflower on a baking sheet
    • roasted cauliflower tossed in a buffalo sauce
    • roasted buffalo cauliflower on a baking sheet
    • ingredients on top of a wrap, pre-roll
    1. Preheat your oven to 425 degrees F and line a baking sheet with parchment paper.
    2. To a large bowl, add milk, flour, and spices, and mix until combined and a thick, yet pourable batter is created.
    3. Add cauliflower florets to the batter and mix until all the florets are coated. Add the coated cauliflower to the prepared baking sheet, spacing them about an inch apart, and bake for 20-25 minutes, or until golden brown.
    4. Remove the cauliflower from the oven and pour the buffalo sauce over the baked cauliflower. Mix it right on the baking sheet until all the cauliflower are coated in the sauce. Bake for another 15 minutes.
    5. Assemble and fold the wraps by lining up all the ingredients in a row next to each other. I started with cucumber, then carrots, then lettuce, then the baked buffalo cauliflower, then the avocado. If you're eating right away, add the ranch next. If not, leave the ranch off entirely.
    6. Fold in the sides almost enough so they touch, but with an inch or so between them, so some of the filling still peeks out. Then keep those side flaps pulled in and use your thumbs to bring the bottom flap over the sides. Wrap the bottom flap over the filling and the side flaps, rolling one or two more times, until the whole thing is secured.
    7. Enjoy right away, press the wraps to seal them, or wrap in tin foil and store in the fridge!

    Recipe Variations

    • Make this recipe gluten-free by using gluten-free wraps and flour.
    • Ditch the wraps and make it a salad! Use the same ingredients but put everything over a bed of spinach or spring mix.
    • Switch up the veggies that are in the wrap. Use spinach instead of shredded lettuce or add some tomatoes, for example.
    • Make this recipe even crispier by tossing the cauliflower in breadcrumbs after you've coated them in the batter.
    wraps cut in half in a dish

    Quick Tips

    • Do not overstuff! Putting too many ingredients in your wrap will cause it to tear when you try to fold/roll it up.
    • Warm up your wraps for 10-15 seconds either in the microwave or in a warmed pan. This will make the wraps so much easier to work with and make it less likely for them to tear.
    • Press the wraps to seal them and warm them up a bit! There's nothing worse than a wrap that is busting open or the ingredients are slipping out of the seams. You can use a panini press or just a pan to do this!
    • Only add ranch dressing if you're eating the wrap right away. If you're making these ahead of time, I highly suggest keeping the ranch on the side. The wraps will get incredibly soggy otherwise.

    FAQ

    Can I make these vegan buffalo cauliflower wraps ahead of time?

    Yes!! These are definitely best fresh, BUT you can totally meal prep and make these 3 days ahead of time. I would highly recommend not adding the ranch until you're ready to eat the wraps. Otherwise, the wraps will become extremely soggy and there's no saving them!

    Do they keep?

    These wraps are good in the fridge for up to 3-4 days. After that, it's not that the ingredient spoil but the cauliflower specifically gets super soft and isn't nice and crunchy anymore.

    To store them, wrap them in tin foil or put them in an airtight container and keep them in the fridge.

    Can I cook the cauliflower in the air fryer?

    Definitely! Just preheat your air fryer to 400 degrees F, repeat all the instructions, then place the cauliflower in the basket in a row. Make sure each cauliflower has a bit of space around it so they don't get stuck together. Cook for 12-15 minutes, or until golden, giving the basket a shake halfway through.

    Other recipes you might like

    • Bang Bang Cauliflower
    vegan buffalo cauliflower wraps stacked on top of each other

    If you make this recipe, be sure to snap a pic and tag me on Instagram. If you have any questions or feedback at all, send me an e-mail or leave a comment and review below. I hope you love this dish as much as we do!

    📖 Recipe

    vegan buffalo cauliflower wraps stacked on top of each other
    5 from 2 votes
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    Vegan Buffalo Cauliflower Wraps

    Lauren Casolaro
    These vegan buffalo cauliflower wraps are perfect for lunch! They're easy to make, healthy, flavorful, and loaded with fresh veggies and crispy baked cauliflower.
    Prep Time 10 mins
    Cook Time 35 mins
    Total Time 45 mins
    Category: Main Dish
    Cuisine: American
    Servings: 4 Wraps
    Prevent your screen from going dark

    Ingredients
     

    • 4 whole wheat large tortilla wraps
    • 1 head of cauliflower cut into florets
    • ¾ cup flour
    • 1 cup non-dairy milk
    • ½ teaspoon salt
    • ½ teaspoon pepper
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder
    • ½ cup buffalo sauce
    • 1 mini cucumber thinly sliced
    • 1 cup shredded lettuce
    • 1 cup carrots shredded
    • 1 avocado
    • vegan ranch dressing

    Instructions

    • Preheat your oven to 425 degrees F and line a baking sheet with parchment paper.
    • To a large bowl, add milk, flour, and spices, and mix until combined and a thick, yet pourable batter is created.
      ¾ cup flour, 1 cup non-dairy milk, ½ teaspoon salt, ½ teaspoon pepper, ½ teaspoon garlic powder, ½ teaspoon onion powder
    • Add cauliflower florets to the batter and mix until all the florets are coated.
      1 head of cauliflower
    • Add the coated cauliflower to the prepared baking sheet, spacing them about an inch apart, and bake for 20-25 minutes, or until golden brown.
    • Remove the cauliflower from the oven and pour the buffalo sauce over the baked cauliflower. Mix it right on the baking sheet until all the cauliflower are coated in the sauce. Bake for another 15 minutes.
      ½ cup buffalo sauce
    • Assemble the wraps by lining up all the ingredients in a row next to each other. I started with cucumber, then carrots, then lettuce, then the baked buffalo cauliflower, then the avocado. If you're eating right away, add the ranch next. If not, leave the ranch off entirely.
      4 whole wheat large tortilla wraps, 1 mini cucumber, 1 cup shredded lettuce, 1 cup carrots, 1 avocado, vegan ranch dressing
    • Fold in the sides almost enough so they touch, but with an inch or so between them, so some of the filling still peeks out. Then keep those side flaps pulled in and use your thumbs to bring the bottom flap over the sides. Wrap the bottom flap over the filling and the side flaps, rolling one or two more times, until the whole thing is secured.
    • Enjoy right away, press the wraps to seal them, or wrap in tin foil and store in the fridge!

    Notes

    Do not overstuff! Putting too many ingredients in your wrap will cause it to tear when you try to fold/roll it up.
    Warm up your wraps for 10-15 seconds either in the microwave or in a warmed pan. This will make the wraps so much easier to work with and make it less likely for them to tear.
    Press the wraps to seal them and warm them up a bit! There's nothing worse than a wrap that is busting open or the ingredients are slipping out of the seams. You can use a panini press or just a pan to do this!
    Only add ranch dressing if you're eating the wrap right away. If you're making these ahead of time, I highly suggest keeping the ranch on the side. The wraps will get incredibly soggy otherwise.
    Nutritional values are estimates only. See our full nutrition disclosure here. 

    Nutrition Facts

    Serving: 1Wrap | Calories: 320kcal | Carbohydrates: 36g | Protein: 10.3g | Fat: 14g | Saturated Fat: 2g | Sodium: 620mg | Fiber: 10.9g | Sugar: 4g
    Keywords: buffalo cauliflower,buffalo cauliflower wraps,easy vegan lunch idea,vegan sandwiches,vegan wraps
    Did you make this recipe?Mention @pinchofparsley_ on Instastram or tag #pinchofparsley!

    More Vegan Main Dish Recipes

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    Reader Interactions

    Comments

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      Recipe Rating




    1. Paige

      January 22, 2022 at 10:46 am

      5 stars
      I've made this recipe twice - once by cooking the cauliflower in the oven and the other by cooking the cauliflower in the air fryer. Hands down, the air fryer wins. I like my meals to have a variety of texture. I found that the air fryer added the perfect amount of crisp that these wraps needed. For some reason, I just couldn't get that consistency in the oven without almost burning them. Nonetheless, another versatile POP recipe. These cauliflower are even great to throw on top of a salad if you have leftovers.

      Reply
      • Pinch of Parsley

        January 23, 2022 at 5:45 pm

        Ah!! I'm so happy to hear you made these work for you and that they're successful in the air fryer! Thanks so much😊

        Reply
    2. Lauren

      January 11, 2022 at 4:52 pm

      5 stars
      This is the best buffalo cauliflower ever! Sometimes I don't make them into a sandwich and just eat them as vegan buffalo cauliflower wings for an app/snack. So great. I've also made these in the air fryer and they came out perfectly.

      Reply

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