Always vegan and refined sugar-free, mostly gluten-free and oil-free

  • Katie

Buffalo Cauliflower Wrap With Vegan Ranch

This spicy vegan wrap is the perfect healthy lunch to make on the days where salad just isn't cutting it. This dish will keep you full for hours because of its surprisingly high protein content, who needs meat for protein these days! It is Gluten-free, Oil-free, Vegan, Dairy-free, Low-Calorie, and High in Fiber!

Happy Thursday! I got a fire recipe for you guys today(see what I did there). I honestly am such a huge fan of buffalo flavor, but I had no idea until I started making vegan buffalo dishes, because even before I was vegan, I never ate wings, honestly grosses me out so much. However that all changed when I tried buffalo cauliflower bites at a restaurant once, and it changed everything, I was hooked. I love spicy food so it made sense, but it's something about the texture of the cauliflower that is just amazing. To achieve that perfect crisp underneath the sauce, I used an airfryer (ninja foodi), but this recipe can absolutely be made in the oven(I tried that way too, and I just used my Zulay baking mats and it came out perfectly).

I have a serious question for everyone, is there anything cauliflower can't do? I swear it is the miracle food. I have made sauces out of cauliflower, I've (obviously) made wings out of it, I have added it to my smoothies, I have baked with it, etc. If anyone can name a vegetable that can compete I am all ears lol. I do love how flexible it is, because it is so healthy. It's a low calorie food, so you can use it to bulk up the food content of your meals without adding on a ton of calories. Cauliflower is also a cruciferous vegetable, which are known to be among the healthiest vegetables out there, so finding ways to add cauliflower into your diet is great!

Alright, yay! It's time to talk about one of my favorite vegan discussions...Protein! As most vegans do, there is nothing I find more annoying than constantly getting asked where I get my protein from. It's not complicated at all. For example, this dish is absolutely loaded with protein. The cauliflower is breaded in chickpea flour (which is also high in fiber, and is very affordable), and the ranch is tofu based. If you grab whole wheat wraps, you will also bump up the protein content as well. You can also play around with the spiciness of these bites, depending on what hot sauce you use, I used tabasco (I like it because it's super affordable, and had the slowest sodium content of the hot sauces at the store), I also really like the Siete brand hot sauces, but I didn't feel like driving across town to Whole Foods to buy it. Also, not me just realizing I bought purple cabbage for this recipe LOL. Either way, you can use purple cabbage, spinach, romaine, honestly whatever is your favorite way to eat greens, because they are so important! If you're looking for a little extra nutrition boost you can buy purple or orange cauliflower too, because they have more nutrients! Alright let's get to that recipe!


Serves: 4

Total Time: 35 Minutes


- 1 Head of cauliflower

- 1 English cucumber

- 3 Large Carrots

- Bunch of Spinach

- 4 Whole wheat wraps

- 1 Cup chickpea flour

- 1 Teaspoon garlic powder, onion powder, and paprika

For the wing sauce:

- 1/3 Cup hot sauce

- 1 Tablespoon tahini

- 2 Teaspoons apple cider vinegar

- 2 Teaspoons paprika

- 2 Teaspoons garlic powder

- 1 Tablespoon onion powder

- 1 Tablespoon nutritional yeast

-1/4 Cup water

For the vegan ranch:

- 1 Package silken tofu

- 2 Teaspoons onion powder

- 2 Teaspoons garlic powder

- 1 Tablespoon nutritional yeast

- Fresh or dried herbs: oregano, dill, parsley


  1. Begin by very lightly steaming your cauliflower(5 minutes MAX, you don't want it to fall apart, but just softened). While that is cooking, add all sauce together in a blender and blend, set aside. In a bowl combine the chickpea flour and spices together.

  2. When cauliflower is ready dunk it in the sauce, ensuring that there is extra (you may need to double to sauce recipe depending on the size of your cauliflower, mine was on the smaller side), once evenly coated dip in the chickpea mixture and then place on your baking sheet or in the air fryer at 390 for 25 minutes.

  3. While the cauliflower is cooking make the ranch by simply combining all ingredients in the blender, set aside.

  4. When cauliflower is crisp, remove and coat with extra sauce.

  5. Assemble the wrap by spreading a layer of ranch down, followed by spinach, shredded carrots, and then cucumber and cauliflower. Wrap up and enjoy!