Name: Buffalo Cauliflower Wrap
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 1 medium head cauliflower, cut into florets 2 tablespoons olive oil 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon salt 1/4 teaspoon black pepper 1/3 cup buffalo sauce 1 large ripe avocado 1/4 cup Greek yogurt or plant-based yogurt 1 tablespoon lime juice 4 large tortilla wraps 1/2 cup cucumber slices (optional) 1/4 cup chopped cilantro (optional) 1/2 cup shredded lettuce or red cabbage (optional)

Crispy, spicy, and packed with flavor, these Buffalo Cauliflower Wraps are the plant-based answer to your comfort food cravings. Whether you’re vegetarian, aiming to eat more veggies, or just looking for something bold and fresh for dinner, this wrap delivers the punch of buffalo wings with none of the meat. Wrapped in a soft tortilla and paired with a cooling avocado crema, every bite is creamy, crunchy, and downright addictive.

This recipe is perfect for weeknight meals, casual get-togethers, or even game day spreads. Roasting the cauliflower brings out a natural nuttiness that balances beautifully with the heat of the buffalo sauce. You can dress it up with your favorite toppings or keep it simple—either way, it’s a total win for flavor and texture.

What Kind of Wraps Should I Use?

You can use classic flour tortillas, spinach wraps, or even gluten-free options depending on your preference. For a heartier option, try using whole grain or lavash-style flatbreads. Make sure they’re large and soft enough to hold the saucy cauliflower and creamy sauce without tearing.

Ingredients for the Buffalo Cauliflower Wrap

Cauliflower Florets
The star of the show. Roasted until tender-crisp, cauliflower takes on flavor incredibly well and develops crispy edges.

Buffalo Sauce
Use your favorite brand or make a quick version with hot sauce and melted butter or vegan butter. It brings the signature tangy heat.

Olive Oil
Helps the cauliflower roast beautifully and adds richness.

Garlic Powder & Onion Powder
Aromatics that deepen the flavor of the cauliflower before the sauce even hits.

Salt & Pepper
Seasoning is key to bringing out the natural taste of the cauliflower.

Avocado
Mashed into a simple crema or sliced for richness and creaminess that balances the heat.

Greek Yogurt or Plant-Based Yogurt
Used in the avocado crema for a tangy cooling layer.

Lime Juice
Brightens the crema and adds a zesty punch.

Tortilla Wraps
Choose your favorite wrap base to load everything into.

Optional Toppings: Cucumber slices, cilantro, shredded lettuce, red cabbage
Add crunch, color, and freshness to your wrap.

How To Make the Buffalo Cauliflower Wrap

Step 1: Prep the Cauliflower

Preheat your oven to 425°F (220°C). Cut your cauliflower into bite-sized florets. Spread them on a baking sheet lined with parchment paper and drizzle with olive oil. Sprinkle on garlic powder, onion powder, salt, and pepper. Toss to coat evenly.

Step 2: Roast to Golden Perfection

Roast the cauliflower in the oven for 25-30 minutes, flipping halfway through. You’re looking for golden edges and tender centers—the kind of texture that holds up well in a wrap.

Step 3: Sauce It Up

Once the cauliflower is roasted, remove it from the oven and immediately toss it in buffalo sauce while it’s still hot. This helps the florets soak up the flavor.

Step 4: Make the Avocado Crema

While the cauliflower roasts, mash an avocado in a bowl. Add Greek yogurt (or plant-based yogurt), a squeeze of lime juice, and a pinch of salt. Mix until creamy. This cooling layer brings balance to the heat.

Step 5: Assemble the Wraps

Lay out your tortillas. Spread a generous layer of avocado crema, add a handful of buffalo cauliflower, and top with fresh cucumber slices, cilantro, and any other toppings you love. Fold and wrap tightly.

Step 6: Serve and Enjoy

Serve immediately while warm, or wrap in foil if you’re on the go. Each bite brings the perfect combo of spice, creaminess, and crunch.

Serving and Storing Your Buffalo Cauliflower Wrap

These wraps are best enjoyed fresh, right after assembly, when the cauliflower is still crisp and warm. Serve with a side of chips, a light salad, or even a cold lemonade to mellow the spice.

If you’re planning ahead, store the roasted buffalo cauliflower separately from the wraps and toppings. Keep the avocado crema in an airtight container in the fridge for up to 2 days. Reheat the cauliflower in a toaster oven or skillet to restore its crispiness before assembling fresh wraps.

Frequently Asked Questions

Can I use frozen cauliflower?

Yes, but fresh is best for optimal texture. If using frozen, thaw and pat dry thoroughly before roasting.

Is this wrap spicy?

It has a kick, thanks to the buffalo sauce, but you can easily adjust the heat by choosing a milder sauce or adding extra crema.

What protein can I add to make it more filling?

Chickpeas, crispy tofu, or grilled tempeh are great vegetarian protein additions. Even shredded chicken works if you’re not strictly plant-based.

Can I make this gluten-free?

Absolutely! Use your favorite gluten-free tortilla or wrap alternative.

How do I keep the wrap from getting soggy?

Layer the avocado crema first to act as a moisture barrier, then add the cauliflower and dry toppings last. Assemble right before eating for best results.

Can I meal prep this?

Yes—store all the components separately and assemble when ready to eat. Keeps well in the fridge for 2-3 days.

Want More Wrap Ideas with a Kick?

If you’re hooked on these Buffalo Cauliflower Wraps, you’ll definitely want to check out these other crave-worthy dishes from the site:

Cheesy Cauliflower Patties for another way to transform cauliflower into something irresistible.
Easy Thai Red Curry Dumpling Soup if you’re craving cozy heat in a bowl.
Grilled Peach and Honey Mustard Dressing to pair with wraps or salads.
Green Olive and Feta Cheese Dip to serve alongside your wraps for a zesty snack plate.
Creamy Garlic Parmesan Tortellini with Sausage and Broccoli for a hearty, indulgent dinner option.

📌 Save this recipe to your Pinterest board so you can revisit it any time: Life with Jam on Pinterest.

Tried it? Let me know in the comments how it went. Did you go extra spicy? Add crunchy slaw? Maybe a drizzle of ranch? I’d love to hear how you made this wrap your own!

Got questions or tips? Drop them below and let’s swap ideas!