Cauliflower Wrap Recipe
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.
- 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
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
- Preheat the Oven: Preheat your oven to 450°F (232°C). Line a baking sheet with parchment paper for easy clean-up.
- 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.
- 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.
- Bake the Cauliflower: Bake the coated florets in the preheated oven for about 20 minutes, or until golden brown and crispy.
- 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.
- 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.
- Return to Oven: Put the sauce-coated cauliflower back in the oven for another 10 minutes for extra crispiness.
- 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.
- 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.
- 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
Find it online: https://cheframi.com/cauliflower-wrap-recipe/
