Buffalo Cauliflower Wraps
Are you laying low this New Year’s Eve weekend? We certainly are, now that our 2-year old has COVID and we’re all exposed and on lockdown. #Quaranteam 

I made these last night and everyone… even our 2-year old ate them. I had to modify the kids a little… they wouldn’t touch the arugula. Otherwise, they were a huge hit and have now been requested to be added to our weekly menu.

Super simple. Super satisfying. And healthy-ish.

There are quite a lot of steps involved here, but don’t let that alarm you, this recipe is simple and goes fast.


prep time: 25 minutes
cook time (cauliflower) 20 minutes
total: 45 minutes
serves 1 per wrap


for the cauliflower
  • 1 large head cauliflower
  • 1 cup flour
  • 3/4 cup water (you could also use milk)
  • 2 teaspoons garlic (fresh or minced)
  • 1 teaspoon paprika
  • salt and pepper to taste
  • 2 tablespoons water if too thick
for the buffalo sauce
  • 1/2 cup hot sauce
  • 2 tablespoons melted butter
  • 1 tablespoon lemon juice
for the ranch (you can always use pre-made ranch or avocado dressing here)
  • 1 tablespoon dried parsley
  • 2 teaspoons garlic (powder is best)
  • 2 teaspoon onion powder
  • 1 tablespoon chives
  • 1 tablespoon dill
  • 1 cup nonfat greek yogurt
  • 1 teaspoon dijon mustard
  • 1 teaspoon lemon juice
  • 1/3 cup buttermilk (optional)
sides for tortilla wrap
  • large burrito tortilla shells (any kind you like here!)
  • lettuce (arugula, spinach or romaine)
  • Mexican cheese blend
  • avocado (optional)
  • green onions (optional)
  • limes (garnish)
  • cilantro (garnish)


  1. Preheat oven to 450°F. Grease a baking sheet.
  2. In a large bowl, whisk flour, water or milk, garlic powder, paprika, salt and pepper until batter is smooth.
  3. Coat cauliflower with batter and set on baking sheet.
  4. Bake about 10 minutes.
  5. While baking, combine the hot sauce, melted butter and lemon juice in small bowl.
  6. Brush the buffalo sauce mixture on the cauliflower after and bake for another 10 minutes until crisp. Be careful they don’t burn!


  1. Mix all ingredients together until blended smooth


  1. Cut down the center of your tortillas, then add the buffalo cauliflower, tofu or chicken to one corner
  2. Add the greens and avocado to another corner
  3. Add ranch to next corner
  4. Add the cheese to last corner
  5. Fold it all up
  6. Pan fry it with vegetable or canola oil with sea salt
  7. Sprinkle lime juice and top with cilantro (optional)

Buffalo Cauliflower Wraps


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