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  • Writer's pictureCrystal Munegatto


Why stop with Buffalo Cauliflower Wings...when you can make them the perfect addition to a badass wrap! This filling wrap is filled with roasted buffalo cauliflower bites, kale, cucumber, carrot, and avocado. It’s healthy, satisfying, and best of all? It's full of flavour!

Cauliflower buffalo bites/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 BATTER. You’ll want to create a light batter so the cauliflower bites can get crispy before you add the buffalo sauce. You can use all-purpose flour, whole wheat flour, a gluten-free flour blend or spelt flour.

As for the liquid, I just use water. 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 about right. You can add also little seasoning to the batter if you like. Try a pinch of spices like paprika, chili powder, garlic powder and black pepper.

Feel free to toss the cauliflower pieces 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 to help with cleanup.

ROAST. After the cauliflower have 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.

That’s it! They’re so easy!


  • 1 head of cauliflower, cut into florets (about 4 cups chopped)

  • 3/4 cup all purpose flour

  • 3/4 cup water (plus more as needed to adjust consistency)

  • pinch of black pepper

  • 1/2 cup Frank’s Buffalo Sauce

  • 1 tbsp vegan butter

  • finely chopped kale or shredded romaine lettuce

  • thinly sliced cucumber

  • finely grated carrot

  • sliced avocado

  • large tortillas

  • ranch dressing


1. Pre-heat the oven to 425 degrees F.

2. 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.

3. Dip the cauliflower florets into the batter and place on a baking sheet lined with parchment paper.

4. Roast for 20-25 minutes until starting to get slightly browned.

5. Remove from the oven and mix with the buffalo sauce. I just mix it right on the pan.

6. Place back in the oven for another 15-20 minutes until browned.


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.

Enjoy my people!

Recipe Source: runningonrealfood.com

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