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Enjoy these vegan Buffalo Cauliflower Chickpea Wraps—spicy, creamy, crispy, and packed with flavor. This healthy, easy-to-make meal is the perfect choice for a satisfying lunch or dinner.
These vegan wraps are loaded with roasted cauliflower, protein-packed chickpeas, and fresh veggies, all wrapped up in a warm tortilla and drizzled with tangy buffalo sauce. They’re a healthy, satisfying meal that’s easy to customize.
The Wraps are free from dairy, eggs, and nuts and can be made soy-free and gluten-free with the right ingredient choices (pick the right vegan yogurt and tortillas), making them a safe and inclusive option for various dietary needs.
Wraps have always been my go-to for an easy, quick, and satisfying meal. They’re portable, customizable, and always hit the spot when I need something filling but not too heavy (it’s also great for using leftovers and lunchboxes).
A while back, I was out and about, in need of a quick lunch, and I stumbled upon some versions of cauliflower chickpea wraps that were absolutely delicious. However, I knew I could recreate them at home with a healthier twist—no oil, just fresh, wholesome, flavorful ingredients. That’s how these Buffalo Cauliflower Chickpea Wraps came to be, combining everything I love about wraps with a nutritious, whole food plant-based upgrade.
I hope you give these wraps a try at home. They’ve become a favorite in my kitchen, and I’m sure they’ll quickly become one in yours, too.
Enjoy, and happy cooking! 🤗🌱🥣
WHY THIS RECIPE WORKS
The magic of this recipe lies in its simplicity and the perfect balance of flavors. Roasting the cauliflower and chickpeas with balsamic vinegar, smoked paprika, salt, and pepper gives them a deep, savory flavor and a satisfying texture.
Tossing them in a creamy buffalo sauce right after roasting ensures every bite is coated in that irresistible mix of spicy and tangy goodness.
Finally, wrapping it all up with fresh veggies in a warm tortilla creates a delightful contrast of textures that’s both crunchy and creamy.
HOW TO PREPARE THIS WRAPS
(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes).
This recipe is easy enough for beginners and can be ready in just 40 minutes.
1️⃣ Simply roast the cauliflower and chickpeas, mix up a quick buffalo sauce, and toss everything together.
2️⃣ Assemble the wraps with fresh greens, veggies, and the saucy cauliflower chickpea mix.
3️⃣ Fold, roll, and enjoy—optionally, pan-fry the wraps for a crispy finish!
The ingredients for these Buffalo Cauliflower Chickpea Wraps are easy to find. Most are pantry staples or common produce items that can be picked up at any grocery store.
That’s a high-level description. Now, let’s explore kitchen tools, the required ingredients, and the steps with helpful pictures if needed.
USEFUL KITCHEN EQUIPMENT
Here is a list of everything you will need to prepare this recipe:
- Baking Sheet: This is used to roast the cauliflower and chickpeas to perfection.
- Parchment Paper: To prevent sticking and make cleanup a breeze.
- Mixing Bowls: One is for tossing the cauliflower and chickpeas, and another is for preparing the creamy buffalo sauce and mixing all the ingredients for the wrap.
- Large Pan (Optional): For pan-cooking the wraps to golden crisp.
- Sharp Knife: To chop the cauliflower and veggies with ease.
- Spatula: Use it to help flip the wraps in the pan if you want an extra crispy finish.
Now, let’s review the list of ingredients and potential substitutions in some cases.
INGREDIENTS NOTES
Here is a list of everything you will need to prepare these delicious wraps:
- Cauliflower: Its mild flavor and hearty texture make it an excellent meat substitute. It is the perfect canvas for soaking up the buffalo sauce. Substitutions: tofu would also work well.
- Chickpeas: These little legumes add protein and fiber, making the wraps more filling and nutritious.
- Balsamic Vinegar: Adds a subtle sweetness and depth to the roasted cauliflower and chickpeas. Substitutions: Soy sauce, apple cider vinegar or red wine vinegar can be used if you prefer a different flavor profile. Lemon juice could also work for a zesty twist.
- Smoked Paprika: Infuses the dish with a warm, smoky flavor that complements the heat of the buffalo sauce. Substitutions: Regular paprika, chipotle powder, or a pinch of cumin can provide a different smoky or earthy flavor if you don’t have smoked paprika on hand.
- Hot Sauce: Buffalo sauce’s star adds just the right amount of heat without overpowering the dish.
- Plant-Based Yogurt: plain unsweetened plant based yogurt balances the heat from the hot sauce with a creamy texture and tangy flavor. Substitutions: you could use cashew cream.
- Maple Syrup: A touch of sweetness to round out the flavors in the buffalo sauce. Substitutions: Date syrup or paste can be used in place of maple syrup to add a touch of sweetness.
- Tortillas: The vehicle that combines it—use whole wheat or gluten-free based on your preference. Substitutions: Lettuce wraps, collard greens, or even pita bread can be used instead of tortillas for a lower-carb or gluten-free options.
- Fresh Veggies (Lettuce, Cucumber, Carrots, Avocado): Add crunch, freshness, and various textures to each bite.
DIRECTIONS WITH PICTURES
To prepare these wraps, follow these steps:
Step 1: Prep the Oven
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Step 2: Season and Roast
Toss cauliflower florets and chickpeas with balsamic vinegar, smoked paprika, salt, and pepper. Spread them on the baking sheet and roast for 20-25 minutes until tender and golden.
Step 3: Make the Sauce
While roasting, mix hot sauce, plant-based yogurt, and maple syrup in a bowl until smooth.
Step 4: Coat the cauliflower florets and the chickpeas
Toss the roasted cauliflower and chickpeas in the creamy buffalo sauce until well coated.
Step 5: Assemble the Wraps
Layer shredded lettuce, creamy buffalo cauliflower, chickpeas, cucumber, carrots, and avocado on tortillas. Add vegan ranch if desired. Then fold.
Step 6: Optional – Pan Cooking
For extra crispiness, pan-cook the wraps seam-side down for 2-3 minutes, flip, and cook another 2-3 minutes until golden.
Step 7: Serve
Serve immediately, with extra sauce on the side if you like.
THESE PAIR WELL WITH THE WRAPS
WHAT WILL YOU LOVE ABOUT THIS RECIPE?
Well, you will find that it is:
- Healthy Yet Indulgent: These wraps are packed with nutrients but feel like a treat.
- Customizable: You can easily adjust the spice level, swap out ingredients, or add your favorite toppings.
- Perfect for Meal Prep: Make the roasted cauliflower and chickpeas ahead of time for a quick and easy lunch or dinner during the week.
- Free from Common Allergens: Dairy-free, egg-free, nut-free, and can be made gluten-free.
Let’s prepare these delicious wraps!
WATCH THE STEP-BY-STEP VIDEO!
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PRINTABLE RECIPE CARD
EASY BUFFALO CAULIFLOWER CHICKPEA WRAPS (WFPB)
Ingredients
For the Roasted Cauliflower and Chickpeas:
- 1 cauliflower (medium, cut into small florets)
- 1 cup chickpeas (cooked or canned, rinsed, and drained)
- 1 Tbsp balsamic vinegar
- 1 tsp smoked paprika
- Salt and pepper to taste
For the Creamy Buffalo Sauce:
- 3 Tbsp hot sauce (adjust to taste)
- 3 Tbsp plant-based yogurt (plain unsweetened)
- 1 Tbsp maple syrup
For the Wraps:
- 4 tortillas (large whole wheat or gluten-free)
- 1 cup shredded lettuce (or mixed greens)
- 1/2 cup cucumber (cut into thin strips)
- 1/2 cup carrots (shredded)
- 1/4 cup avocado (sliced)
- 1/4 cup vegan ranch dressing optional
Instructions
- Prep the oven: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Roast the Cauliflower and Chickpeas: In a large bowl, toss the cauliflower florets and chickpeas with balsamic vinegar, smoked paprika, salt, and pepper until evenly coated. Spread them on the prepared baking sheet in a single layer. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the cauliflower is tender and slightly browned.
- Prepare the Creamy Buffalo Sauce: While the cauliflower and chickpeas are roasting, mix the hot sauce, plant-based yogurt, and maple syrup in a small bowl until smooth and creamy.
- Mix the Roasted Cauliflower and Chickpeas with the Sauce: Once the cauliflower and chickpeas are done roasting, remove them from the oven and place them in a large bowl. Pour the creamy buffalo sauce over the roasted cauliflower and chickpeas and toss until everything is well coated.
- Assemble the Wraps: Lay a tortilla flat and add a layer of shredded lettuce or mixed greens. Top with a portion of the creamy buffalo cauliflower and chickpeas. Add cucumber strips, shredded carrots, and sliced avocado. Drizzle with vegan ranch dressing if using. Fold the sides of the tortilla inward, then roll it up tightly from the bottom to the top to keep all the ingredients neatly inside.
- Optional Step—Pan Cooking the Wraps: Heat a pan over medium-low heat. Place the assembled wraps seam-side down in the pan and cook for 2-3 minutes until golden. Flip the wraps and cook the other side for another 2-3 minutes until golden brown.
- Serve: Enjoy the wraps immediately, with extra vegan ranch or buffalo sauce on the side if desired.
Notes
- Make-Ahead Tips: You can prepare the roasted cauliflower and chickpeas in advance and store them in the refrigerator for up to 3 days. When ready to serve, warm them up and mix with the creamy sauce before assembling the wraps.
- Customizing the Spice Level: If you prefer a spicier wrap, increase the amount of hot sauce in the creamy buffalo sauce or add a pinch of cayenne pepper to the roasting mixture. For a milder version, reduce the hot sauce or add more plant-based yogurt to the sauce.
- Alternative Fillings: To add more texture and flavor, feel free to add other vegetables to the wrap, such as sliced bell peppers, red onion, or tomatoes. You can substitute the avocado with hummus or guacamole for a different twist.
- Gluten-Free Option: Use gluten-free tortillas to make this recipe suitable for those with gluten sensitivities.
- Storage: If you have leftovers, store the assembled wraps in an airtight container in the refrigerator for up to 2 days. Reheat them gently in a pan to restore their crispiness before serving.
WAYS TO ENJOY THIS RECIPE
Here are some ways to enjoy these Buffalo Cauliflower Chickpea Wraps:
- Lunch On-the-Go: Pack these wraps for a satisfying and portable lunch. They’re perfect for work, school, or a picnic in the park. Wrap them in foil or parchment paper to keep everything together.
- Quick Weeknight Dinner: Need a fast and healthy dinner? These wraps come together quickly and are filling enough to satisfy the whole family. Serve with a side salad or roasted sweet potatoes for a complete meal.
- Party-Ready Appetizer: Cut the wraps into smaller pieces and serve them as appetizers at your next gathering. They’re colorful and flavorful and sure to be a hit with guests.
- Meal Prep for the Week: Make a batch of roasted cauliflower and chickpeas ahead of time and store them in the fridge. When you’re ready to eat, assemble the wraps for a quick and delicious meal throughout the week.
- Customizable Wrap Bar: Set up a wrap bar with all the ingredients and let everyone customize their wrap. It’s a fun and interactive way to serve dinner, especially when hosting friends or family.
These wraps are versatile and easy to enjoy in many ways, making them a great addition to your recipe rotation!
DID YOU MAKE THESE EASY BUFFALO CAULIFLOWER CHICKPEA WRAPS?
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