Vegan Buffalo Cauliflower Wraps
Have you every tried buffalo cauliflower wings? They’re delicious on their own but even better in these vegan buffalo cauliflower wraps with creamy ranch dressing. This filling wrap features roasted buffalo cauliflower bites, kale, cucumber, carrot, avocado and a tangy vegan ranch dressing. It’s healthy, satisfying, full of flavour and texture, works for food prep and can be made gluten-free if you use gluten-free tortillas. Try it as a wrap or a salad, either way, cauliflower buffalo wings never tasted so good!
How to Make Vegan Ranch Dressing
Traditional ranch dressing is made with buttermilk and mayo but with so many ways to replace the dairy, a vegan ranch dressing is easily achieved. There are a few different ways you can make it but my go-to is with soft tofu. Alternatively you can use raw cashews, tahini, avocado or vegan mayo. I like cashews and tofu the best for their mild flavour. I’ve never like mayo so vegan mayo is not my favourite for dairy-free dressings.
Tahini is good too but does add a different flavour, which I love, but for this particular recipe I went with soft tofu for more of a traditional ranch dressing. You can check my tahini ranch dressing for a tahini-based recipe.
Once you have the base, you’ll just need lemon and some herbs to create the ranch flavour. I like to use garlic powder, onion powder, sea salt and parsley. You can also add chopped fresh chives and dill in addition to or instead of fresh parsley. Check out my Buffalo Cauliflower Stuff Sweet Potatoes for another delicious way to use vegan ranch dressing.
How to Make Roasted Buffalo Cauliflower
Cauliflower buffalo bites or vegan cauliflower wings, or whatever you want to call them are very easy to make in the oven. All you need is cauliflower, flour, water and buffalo sauce.
Create a Light Batter
You’ll want to create a light batter so the cauliflower bites can get crispy before you add the buffalo sauce. I used brown rice flour and almond milk to create the batter. You can use pretty much any flour except for coconut flour or almond flour and I’m not sure if oat flour or chickpea flour would work very well. All-purpose flour, whole wheat flour, a gluten-free flour blend or spelt flour would be good options.
What Liquid and Spices to Use
As for the liquid, some recipes call for all milk, some half milk and half water and some just water. For this version, I used unsweetened almond milk. Depending on the type of flour you use, the amount of liquid needed may vary. You want the batter to be thick enough to coat the cauliflower bites but not so thick it doesn’t drip at all. Something like pancake batter is just about right. You can add also little seasoning to the batter if you like. Try a pinch of spices like cumin, paprika, chili powder, garlic powder and black pepper.
If you’re patient, dip the cauliflower pieces one by one to coat them however if you’re a lazy cook like me, feel free to toss them all at once. Just make sure you place the cauliflower in a single layer on a baking sheet and you’ll want to use either parchment paper or a silicone baking mat to line it. I love my silicone baking mats and use them for everything. You can grab a set on Amazon here.
Roast, then Coat with Buffalo Sauce
After they’ve roasted in the oven for about 20 minutes at 425, you’ll want to take them out and thoroughly coat them with buffalo sauce. I just use Frank’s Buffalo Sauce and it works great. I would say you get a slightly better result by adding 1 tbsp of olive oil or vegan butter to the sauce but I left it out for this recipe since the cauliflower bites are going into a wrap with other ingredients.
That’s it! They’re so easy! You can also try them in my Buffalo Cauliflower Kale Salad.
Spicy Buffalo Cauliflower Wraps
These wraps are easy to make and the ingredients can be prepped ahead of time so you can quickly assemble the wraps as you need them. They make a yummy lunch to-go or try them for a weekend lunch with a big side of homemade sweet potato fries or plate of veggies you can dip in the extra vegan ranch dressing.
Meal Prep It
To make the ingredients ahead of time, grate the carrot, bake the cauliflower and make the ranch dressing. You can even pre-chop the cucumber, tomato and lettuce but I wouldn’t do that too far ahead of time. You could also make the wraps ahead of time and store in the fridge but I wouldn’t go more than a day in advance as they’ll get a bit soggy. If you’re looking for more food prep ideas, check out all my weekly meal prep posts.
Try A Buffalo Cauliflower Salad
If you prefer, you can skip the wrap and serve these as a big salad. Use the kale or lettuce as the base and top with the rest of the veggies, the buffalo cauliflower wings and a generous drizzle of the ranch dressing.
Recipe Nutrition Details
This recipe is quite low in calories since it’s mostly just veggies. If you follow the recipe below, one large wrap made with a whole wheat tortilla is approximately 327 calories with 53 grams of carbohydrates, 8 grams of fat and 12 grams of protein. You’ll also get 7 grams of fibre, 20% of your daily iron, 14% of your daily calcium, 65% of your daily vitamin C and more than your daily vitamin A (beta-carotene).
More Vegan Cauliflower Recipes
Loving these wraps? You might like these cauliflower recipes too:Print
For the Buffalo Cauliflower
- 1 head of cauliflower, cut into florets (about 4 cups chopped)
- 3/4 cup brown rice flour
- 3/4 cup unsweetened almond milk (plus more as needed to adjust consistency)
- pinch of black pepper
- 1/2 cup Frank’s Buffalo Sauce
For the Vegan Ranch Dressing
- 1 package soft tofu
- 3 tbsp fresh lemon juice
- 1 tbsp apple cider vinegar
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp sea salt
- handful of fresh parsley, finely chopped
For the Wraps
- finely chopped kale or shredded romaine lettuce
- thinly sliced cucumber
- finely grated carrot
- sliced avocado
- large tortillas
Make the Buffalo Cauliflower
- Pre-heat the oven to 425 degrees F.
- Mix the flour, milk and pepper together in a bowl and let sit for 5 minutes. Adjust the liquid if needed to create a thick but slightly drippy batter.
- Dip the cauliflower florets into the batter and place on a baking sheet lined with parchment paper or a silicone baking mat.
- Roast for 20-25 minutes until starting to get slightly browned.
- Remove from the oven and mix with the buffalo sauce. I just mix it right on the pan.
- Place back in the oven for another 15-20 minutes until browned.
Make the Vegan Ranch Dressing
- Blend all ingredients until smooth and creamy.
Assemble the Wraps
- Layer 4 tortillas with thinly sliced cucumber, chopped kale or shredded lettuce, grated carrot and avocado. Top with the buffalo cauliflower and vegan ranch dressing. Alternatively, skip the wrap and create a salad with a base of kale or lettuce topped with the veggies, cauliflower and ranch dressing. If making a salad you can add a little extra water to the ranch dressing to thin it out a bit. I kept it on the thicker side for the wraps.
Keywords: lunch, wings, spicy, easy, healthy
- Serving Size: 1
- Calories: 327
- Fat: 8 g
- Carbohydrates: 53 g
- Fiber: 7 g
- Protein: 12 g