Delicious tangy and spicy roasted buffalo cauliflower in a vegan wrap. A perfect healthy and hearty plant-based lunch.
Cauliflower is roasted to spicy buffalo perfection. It is then topped with light, fresh ingredients of shredded carrot, avocado and greens to balance out the tang of the buffalo sauce. There’s so much veg in this wrap that your mind will be blown!
I’m obsessed with buffalo sauce, and I put it honestly on way too many things! I prefer to make my own vegan buffalo sauce to use the cleanest ingredients possible (and also customize the heat!).
While I can literally eat buffalo sauce on its own off the spoon, it’s the perfect combination with roasted cauliflower. Vegan cauliflower wings are super popular right now, and what’s better than including it with your favorite veggies in a vegan wrap?!
Plus, plant-based lunches are a really easy way to introduce vegan or vegetarian meals into your diet! Typically I make meat-based lunches as I use them for meal prep. But I will make this vegan wrap, my Gluten Free Soba Noodle Salad or a Mediterranean Veggie Sandwich to get my plant-forward lunches in!
Highlights of this Recipe
This recipe is:
- Easy to prepare
- Gluten Free
This veggie wrap recipe uses only a few fresh and natural ingredients!
Buffalo Sauce - a must have! I love to make my own vegan buffalo sauce as it's super easy and really elevates this veggie wrap. You can also use a store bought vegan buffalo sauce.
Cauliflower - use pre-cut cauliflower florets to save time!
Avocado - I love adding a healthy and flavorful fat. The creaminess will also balance out the heat from buffalo sauce. Substitute with guacamole, hummus or omit completely!
Vegetables and Greens - I use shredded kale and shredded carrots. Use any kind of greens like spinach, romaine, arugula or mixed greens. For other veggies/fruits, try a combination like cucumbers, tomatoes, or your favorite fresh veggies.
Tortillas / Wraps - Buy your favorite kind of tortilla wrap. You can also use cauliflower wraps or even a butter lettuce or romaine lettuce wrap.
Step one - prepare the cauliflower
Cut the cauliflower head into florets.
Mix the cauliflower florets with neutral oil (I used avocado oil), until fully coated.
Step two - roast the cauliflower and prep filling
Roast the cauliflower on a baking sheet at 425 ºF until tender and browned (about 25 minutes).
While the cauliflower roasts, gather and prep the other vegan wrap ingredients. Thinly slice the avocado or in small chunks (depending on preference).
Once the cauliflower is fully cooked, remove it from the oven and toss with the buffalo sauce to coat.
Step three - assemble the wraps
Now it’s time to assemble the vegan wraps!
Lay your vegan tortilla on a flat surface like a cutting board or plate.
Add a handful of your choice of greens (about 1 cup) and a handful of shredded carrots (about ¼ cup) on top.
Next, place a few roasted cauliflower florets in the middle, on top of the greens and shredded carrots.
Place the avocado on the top. If you’d like to add a vegan ranch or caesar dressing at this time, drizzle a little to cover.
Step four - roll the tortilla
First, roll both short ends of the tortilla slightly in towards the center. You want the wrap to act like a burrito – long and skinny.
Next, fold over both long sides on top of the folded ends. Fold one flap over the other.
Next, tuck in the ends that may be sticking out.
For the tightest wrap and most transportable option, heat a small pan on the stove and spray with neutral oil spray.
Place the wrap seam side down to sear and close the wrap. Let it sit on the pan for a few minutes (2 to 3 minutes) to seal and create a crust. Once the sides are sealed and browned, remove from the pan and slice in half if desired.
The Best Wrap Fillings
The best part about wraps are that you can customize them to your favorite ingredients and fillings! This vegan wrap recipe is really just a place to get you started, and a complete suggestion. You can completely make these your own!
I highly recommend greens, avocado and shredded carrots to help balance out the heat of the buffalo sauce. But, if you want to change up the mix ins for this wrap, there are plenty of rainbow veggie and spread options to customize it!
- Pickled onions
- Avocado Lime Sauce
- Vegan Ranch or Vegan Caesar
- Fresh tomatoes
- Fresh herbs like cilantro, parsley
- Rice or quinoa
- Alfalfa sprouts or bean sprouts
- Leftover roasted veggies
- Thinly sliced red bell pepper
- Sun dried tomato
- Shredded cabbage
Vegan Wrap Recipe Variations
If you want to add any meat-based protein of choice to this vegan wrap, you totally can! Lighter, leaner meats like baked chicken breast, pork tenderloin, or even salmon or salmon lox would be great options.
Great plant-based proteins would be lentils, pepitas, chickpeas or another type of bean. You can also add tofu!
Spreads + Sauces
Combine with dairy free ranch to cool down the spice. Or swap out the avocado with a hummus or dip of choice.
Don’t Overfill the Tortilla
If you fill the vegan wraps with too many fillings, the wrap may break when rolling. Roll these wraps as tightly as you can, but be gentle because you may tear the tortilla.
Sear to Close
If you hate all of your ingredients falling out of your wraps, you can sear the wrap with some heat. Simply roll the tortilla, spray lightly with neutral oil, and place onto a hot pan to sear.
Use broccoli instead of cauliflower!
Make it a buffalo cauliflower salad or lettuce wrap!
Frequently Asked Questions
How long do vegan wraps last in the fridge?
This vegan wrap can be stored in the fridge in an airtight container for up to three days. The avocado will brown, but it will still be safe to eat.
How do you store these wraps?
Wraps are best prepared as fresh as possible, as the ingredients can go mushy. Instead, store the wrap ingredients and tortillas separately.
Are tortilla wraps gluten free?
Tortillas are not typically gluten free. Make sure to check for gluten free branding on the label.
Wraps are best prepared as fresh as possible. The vegan buffalo cauliflower wrap can be stored in the fridge in an airtight container for up to three days. The avocado will brown, but it will still be safe to eat.
Making this Wrap in Advance
Wraps can be prepared in advance, but tend to go soggy after one day. To prepare in advance, store the wrap ingredients and tortilla separately.
How to Serve
I like to slice wraps in half before serving. This makes them easier to eat and I love viewing all of the rainbow veggies!
This delicious veggie wrap can be eaten on its own, or serve with some of the following side ideas:
Sweet potato fries
Roasted vegetables like carrots
More Recipes to Try
If you want other vegetarian or vegan meal ideas, try a Mediterranean Veggie Sandwich. For the noodle route, try Spicy Cashew Soba Noodle Salad or for the pasta route, try a Green Pasta Sauce or Spring Vegetarian Pasta.
Buffalo Cauliflower Vegan Wrap
- 1 Small Head Cauliflower cut into florets
- ½ Cup Vegan Buffalo Sauce
- 1 Tablespoon Avocado Oil
- 1 Avocado
- 1 Cup Shredded Carrots
- 4 Cups Spinach
- 4 Burrito Size Tortillas
Roast the Buffalo Cauliflower
- Preheat the oven to 425ºF.
Cut the cauliflower head into florets.1 Small Head Cauliflower
Combine the cauliflower florets with neutral oil (I used avocado oil) until fully coated.1 Tablespoon Avocado Oil
- Place cauliflower florets on a baking sheet and spread out evenly among the tray.
- Roast the cauliflower on the baking sheet for 25 minutes, until tender and slightly browned on the edges.
While the cauliflower roasts, gather and prep the other vegan wrap ingredients. Thinly slice the avocado or in small chunks (depending on preference).1 Avocado
Once the cauliflower is done, remove it from the oven and toss with the buffalo sauce to fully coat each piece.½ Cup Vegan Buffalo Sauce
Assemble the Wraps
Lay your tortilla on a flat surface like a cutting board or plate.4 Burrito Size Tortillas
Add a handful of your choice of greens (1 cup) and a handful of shredded carrots (¼ cup) on top of each tortilla.4 Cups Spinach, 1 Cup Shredded Carrots
- Next, place a few roasted cauliflower florets (about 5-8) in the middle, on top of the greens and shredded carrots.
- Place sliced avocado on the top. If you’d like to add a vegan ranch or caesar dressing at this time, drizzle a little to cover.
Roll the Tortilla
- First, roll both short ends of the tortilla slightly in towards the center. You want the wrap to act like a burrito – long and skinny.
- Next, fold over both long sides on top of the folded ends. Fold one flap over the other.
- Next, tuck in the ends that may be sticking out.
- For the tightest wrap and most transportable option, heat a small pan on the stove and spray with neutral oil spray.
- Place the wrap seam side down to sear and close the wrap. Let it sit on the pan for a few minutes (2 to 3 minutes) to seal and create a crust. Once the sides are sealed and browned, remove from the pan and slice in half if desired.