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.
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
- 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'
Variations & Substitutions
- 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.
Instructions
These wraps are so easy to make and are perfect if you like to meal prep your lunches!
- 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.
- 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.
- 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.
- 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.
- 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!
EXPERT 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.
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📖 Recipe
Vegan Buffalo Cauliflower Wraps
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.
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.
Did you make this recipe?Leave a comment below & tag @pinchofparsley_ on socials!
Paige says
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.
Pinch of Parsley says
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😊
Lauren says
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.