• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Plant Based RD

Healthy Vegan Recipes & Wellness

  • Home
  • Recipes
    • Breakfast
    • Lunch
    • Main
    • Quick & Easy
    • Soups/Stews
    • Salads
    • Gluten-Free Recipes
  • Articles
    • Nutrition Articles
  • About
  • Contact

Buffalo Cauliflower Chickpea Wraps

March 10, 2021 by Catherine Perez Leave a Comment

2430 shares
  • Share
  • Tweet
Jump to Recipe·Print Recipe

These buffalo cauliflower chickpea wraps are loaded with oven baked cauliflower and chickpeas flavored with a creamy rich vegan buffalo sauce. You only need one pan to make these delicious vegan wraps and they make for the perfect lunch.

Chickpea cauliflower wraps sitting on top of each other on a plate, filling facing towards you.

I used to be super on top of my game when it came to making lunches. Unfortunately, that changed a lot with 2020. While I still eat lunch, they aren’t the same thoughtful packed lunches I used to bring with me. At the moment until the work situation changes, I am walking distance to the kitchen. And of course I’m mostly grabbing a lot of left over tested recipes like my Lemon Orzo Chickpea Salad. But I’m actively changing that now. I actually do miss packing myself something or being a little more thoughtful with my lunch time these days. Insert these buffalo cauliflower chickpea wraps. Super easy to make and the filling can be stored for yummy wraps throughout the week.

Why you need to make these buffalo cauliflower chickpea wraps

  • Because as delicious as buffalo cauliflower is on it’s own, it doesn’t provide much in the terms of satiation. To really help with that, I’ve added some chickpeas in the mix for some sustainable complex carbs and wholesome protein.
  • This comes together really quick! All you need to do is bake your cauliflower and chickpeas in this creamy sauce and you’re ready to assemble your wrap.
  • Perfect lunch to prep. Just bake and store leftovers in a container. When it’s time to wrap them up, just grab your wrap and stuff with your filling.

Key Ingredients

  • Chickpeas: For some extra protein and to make these wraps more filling
  • Cauliflower: To help us get in some veggies
  • Buffalo Sauce: Make sure to check ingredients and ensure it is vegan; for reference I used Frank’s Red Hot Buffalo Sauce for these wraps
  • Tahini or Vegan Butter: Some fats to help brown and adhere the sauce to our veggies and chickpeas
  • Soy Milk: To thin out but also add more body to the sauce
  • Nutritional Yeast: Our umami enhancer
  • Maple Syrup: To help tone down the spice

How to make these buffalo cauliflower chickpea wraps

These wraps come together very quickly. Set your oven and set up your main ingredients. Make sure to pat your chickpeas dry after draining them. Then add the chickpeas along with the cauliflower pieces to a lined baking sheet.

  • Buffalo sauce poured over freshly cut cauliflower and chickpeas on a baking tray.
  • Coating chickpeas in the buffalo sauce and spreading out on a baking pan.

Prepare your sauce and pour half of it over your cauliflower and chickpeas. Toss them to coat and then spread your chickpeas and cauliflower out to make sure they have enough room to bake. Place your tray into the oven and allow to bake until your cauliflower appears to brown around the edges.

  • Chickpeas and cauliflower fully cooked and out of the oven.
  • Holding one of the buffalo cauliflower chickpea wraps in my hand to show the filling.

Now assemble your wraps! Take your favorite wrap, add in a smear of hummus, load up some extra fresh veggies and then top with some of the cauliflower and chickpea mixture and some extra buffalo sauce if desired. Wrap them like a burrito and serve.

Tips for making the perfect wraps

  • Make sure your cauliflower is cut into thumb sized pieces. If your cauliflower is in bigger chunks, your cauliflower won’t cook quickly and you will likely have some raw pieces.
  • When baking your cauliflower pieces, try to place cauliflower pieces flat edge facing down. This allows your cauliflower to cook on the hotter surface of the pan which will promote more browning as it bakes.
  • If you want your cauliflower and chickpeas to be more on the crispy side, toss your cauliflower and chickpeas in some panko bread crumbs after applying the sauce.
  • Don’t over stuff your wraps! Often times when you overstuff your wrap, you will end up breaking your wrap in the process of wrapping. It’s best to under fill and make sure you are wrapping it tight for the best results.

Why add chickpeas in this wrap?

Like I mentioned above, cauliflower is great! But as a meat substitute, it likely won’t fill you up as much. And if you remember back to what I wrote about balancing our vegan plates, a complete meal will be more fulfilling to a plant based eater if we make sure to include things like plant protein, veggies, starch and some healthy fat. We check all the boxes off with these wraps. The wrap is our starch, the chickpeas are our protein, the cauliflower is our veggie, and if you load these wraps with avocado like I did then you will get in some healthy fat too.

How do you make buffalo sauce from scratch?

Perhaps you don’t have access to some bottled vegan buffalo sauce. You can always make your own. What you will want to do is combine your favorite hot sauce with some vegan butter, smoked paprika, garlic powder, and vinegar to taste. Start by placing 1/2 cup hot sauce and 4 tbsp of melted vegan butter into a sauce pan along with a pinch of garlic powder, smoked paprika, cayenne pepper and 1-2 tsp vinegar. Allow to come to a simmer while stirring consistently. Remove from heat and allow to cool before using. Definitely adjust seasonings to preference!

More Lunch Ideas

  • Garlic Chili Lentil Wraps
  • Lemon Tahini Quinoa Salad
  • Mediterranean Inspired Chickpea Salad Sandwich
  • Chili Lime Bean Salad
Chickpeas and cauliflower rolled into a wrap and cut in half to view the filling.
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Chickpeas and cauliflower rolled into a wrap and cut in half to view the filling.

Buffalo Cauliflower Chickpea Wraps

  • Author: Catherine Perez
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 3–4 wraps 1x
  • Category: Lunch
  • Diet: Vegan
Print Recipe
Pin Recipe

Description

These buffalo cauliflower chickpea wraps are loaded with oven baked cauliflower and chickpeas flavored with a creamy rich vegan buffalo sauce. You only need one pan to make these delicious vegan wraps and they make for the perfect lunch. 


Ingredients

Scale

Buffalo Chickpea Wraps

  • Wraps
  • Hummus
  • Greens of choice
  • Sliced avocado
  • Baked Buffalo Cauliflower and Chickpeas

Baked Buffalo Cauliflower Chickpeas

  • 1 medium head of cauliflower, cut into thumb sized pieces
  • 1, 15 oz can chickpeas, rinsed and drained

Sauce Ingredients

  • 1/3 cup vegan Buffalo sauce (I used Frank’s Red Hot Buffalo Sauce)
  • 1 1/2 tbsp tahini or melted vegan butter 
  • 2 tbsp unsweetened soy milk 
  • 2 tsp nutritional yeast
  • 2 tsp maple syrup

Instructions

Prepare Cauliflower and Chickpeas

  1. Set oven to 425F. Spread drained chickpeas to a clean kitchen towel and pat them dry.
  2. Once chickpeas are dried well, add them to a baking sheet along with your cauliflower pieces.
  3. Pour over half the sauce and toss to coat chickpeas and cauliflower well.
  4. Spread chickpeas and cauliflower pieces out over the pan allowing any flat sides of the cauliflower pieces to face down on the baking sheet.
  5. Place baking sheet in the oven to bake for about 15-20 minutes or until you see the cauliflower appear to brown around the edges. Remove from oven and allow to cool.

Assemble Your Wrap

  1. Once you are ready to make your wraps, take one wrap and spread it with some hummus.
  2. Add in some greens, avocado and the chickpea cauliflower mix, then tuck in the sides of the wrap and start rolling from one end to the other until you have a nice burrito shape. You can eat as is or cut in half to serve.

Notes

If using this for meal prep, I recommend not assembling the wraps and instead storing the filling. You can store the filling until it’s time to make your wrap, which will help prevent your wrap from going soggy. Once assembled you can reheat by placing in a toaster oven to heat up or in a panini press. 

Optional, but you can pour extra Buffalo sauce over your wrap filling and then wrap it up like a burrito. If you prefer, you can also opt to use the extra sauce as a dip and dip your wrap into the sauce as you eat.

The texture of the cauliflower and chickpeas should be firm, but soft. You can make these more crispy by tossing the sauced cauliflower and chickpeas with some panko breadcrumbs.

Keywords: sandwiches/wraps, quick and easy

Did you try this recipe?

Tag @plantbasedrd on Instagram, so I can share your creations!

Did You Try This Recipe?
Then let me know what you thought! Share your creations by tagging me on Instagram with the hashtag #plantbasedrdeats

★ Catherine

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

Hey There!

I’m Catherine, registered dietitian and plant based eater. I share tips and recipes for making  balanced plant based meals easier and more delicious. Learn more about me.

LET’S BE FRIENDS!

  • Facebook
  • Instagram
  • Pinterest
  • TikTok

Footer

Featured in

Footer

↑ back to top

About

  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2023 PlantBasedRD

2430 shares