Cauliflower Wrap Recipe

Introduction

Cauliflower Wrap Delight is a delicious and satisfying plant-based meal that combines crispy buffalo cauliflower with fresh veggies and creamy ranch dressing. This recipe is perfect for a quick lunch or a flavorful dinner that everyone will enjoy.

Ingredients

• 1 medium head of cauliflower, cut into florets
• 1 cup all-purpose flour (or gluten-free flour)
• 1 cup unsweetened almond milk (or any non-dairy milk)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup hot sauce (like Frank’s RedHot or your favorite brand)
• 2 tablespoons unsalted butter (or vegan butter), melted
• 4 large whole wheat or spinach tortillas
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• ½ cup sliced red onion
• ½ cup vegan ranch dressing or regular ranch dressing
• Fresh cilantro or parsley for garnish

Instructions

1. Step 1: Preheat your oven to 450°F (232°C) and line a baking sheet with parchment paper for easy clean-up.
2. Step 2: In a large mixing bowl, whisk together the flour, almond milk, garlic powder, onion powder, smoked paprika, salt, and black pepper until you have a smooth batter.
3. Step 3: Dip each cauliflower floret into the batter, making sure it’s fully coated, then place them in a single layer on the prepared baking sheet.
4. Step 4: Bake the coated cauliflower florets for about 20 minutes, until they turn golden brown and crispy.
5. Step 5: While the cauliflower bakes, mix the hot sauce and melted butter in a bowl. Adjust the amount of hot sauce to suit your preferred spice level.
6. Step 6: Remove the cauliflower from the oven, drizzle the buffalo sauce over the florets, and toss them well to coat evenly.
7. Step 7: Return the sauce-coated cauliflower to the oven for an additional 10 minutes to enhance crispiness.
8. Step 8: To assemble the wraps, place a large tortilla on a flat surface. Layer shredded lettuce, diced tomatoes, and sliced red onion on the tortilla, then add a generous portion of buffalo cauliflower and drizzle with ranch dressing.
9. Step 9: Fold the sides of the tortilla over the filling and roll it up tightly from the bottom to enclose all ingredients.
10. Step 10: Slice each wrap in half, garnish with fresh cilantro or parsley, and serve with extra ranch dressing or hot sauce on the side.

Tips & Variations

• For extra crispiness, flip the cauliflower halfway through the initial baking time.
• Try substituting buffalo sauce with barbecue sauce for a different flavor twist.
• Add sliced avocado or pickled jalapeños to your wrap for added creaminess and spice.
• To make this recipe gluten-free, use gluten-free flour and check that your tortillas do not contain gluten.

Storage

Store any leftover buffalo cauliflower in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 375°F (190°C) for about 10 minutes to retain crispiness. Wraps are best assembled fresh but can be stored wrapped tightly in foil or plastic wrap for up to 24 hours in the fridge.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular milk instead of almond milk?

Yes, regular dairy milk works perfectly in this recipe if you are not avoiding dairy. You can also use other plant-based milks as preferred.

How spicy is this dish?

The heat primarily comes from the hot sauce used. You can adjust the spiciness by using less hot sauce or choosing a milder brand to suit your taste.

Cauliflower Wrap Recipe

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★★★★★

4.8 from 99 reviews

Cauliflower Wrap Delight is a flavorful and crispy baked buffalo cauliflower wrap that’s perfect for a vegetarian meal. Coated in a seasoned batter and tossed in spicy buffalo sauce, this recipe combines tender baked cauliflower florets with fresh lettuce, tomatoes, red onion, and creamy ranch dressing all wrapped in a whole wheat or spinach tortilla. It’s a delicious, healthier twist on classic buffalo chicken wraps, ideal for lunch or dinner.

• Author: Rami
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Lunch
• Method: Baking
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

For the Buffalo Cauliflower:

• 1 medium head of cauliflower, cut into florets
• 1 cup all-purpose flour (or gluten-free flour)
• 1 cup unsweetened almond milk (or any non-dairy milk)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons unsalted butter (or vegan butter), melted
• 1 cup hot sauce (like Frank’s RedHot or your favorite brand)

For the Wraps:

• 4 large whole wheat or spinach tortillas
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• ½ cup sliced red onion
• ½ cup vegan ranch dressing or regular ranch dressing
• Fresh cilantro or parsley for garnish

Instructions

1. Preheat the Oven: Preheat your oven to 450°F (232°C). Line a baking sheet with parchment paper for easy clean-up.
2. Prepare the Batter: In a large mixing bowl, combine the flour, almond milk, garlic powder, onion powder, smoked paprika, salt, and black pepper. Whisk until smooth to create a batter.
3. Coat the Cauliflower: Dip each cauliflower floret into the batter, ensuring it’s fully coated. Place them on the prepared baking sheet in a single layer.
4. Bake the Cauliflower: Bake the coated florets in the preheated oven for about 20 minutes, or until golden brown and crispy.
5. Make the Buffalo Sauce: While the cauliflower is baking, mix the hot sauce and melted butter in a bowl. Adjust the spice level according to your preference.
6. Toss in Sauce: Once the cauliflower is done baking, remove it from the oven and drizzle the buffalo sauce over the florets. Toss well to coat them evenly.
7. Return to Oven: Put the sauce-coated cauliflower back in the oven for another 10 minutes for extra crispiness.
8. Assemble the Wraps: In a large tortilla, layer some shredded lettuce, diced tomatoes, and red onion. Spoon on a generous amount of buffalo cauliflower and drizzle with ranch dressing.
9. Roll the Wrap: Fold the sides of the tortilla over the filling and then roll it up from the bottom to enclose the filling completely.
10. Serve: Slice the wraps in half, garnish with fresh cilantro or parsley, and serve with additional ranch dressing or hot sauce on the side.

Notes

• For a gluten-free option, use gluten-free flour and tortillas.
• You can substitute almond milk with any other plant-based or regular milk.
• Adjust the amount of hot sauce according to your preferred spice level.
• Use vegan butter and ranch for a fully vegan meal.
• To make it spicier, add cayenne pepper to the batter or sauce.
• Leftover cauliflower can be stored in an airtight container in the refrigerator for up to 3 days.

Keywords: Cauliflower wrap, buffalo cauliflower, vegetarian wraps, baked cauliflower, healthy wraps, buffalo sauce, vegan option