Let me tell you about the day I discovered that cauliflower could taste like buffalo wings. I was skeptical, honestly. But after one bite of these wraps, I was completely sold. These low carb buffalo cauliflower wraps have become my go-to lunch when I want something filling, flavorful, and guilt-free. They’re spicy, crunchy, and way more exciting than boring salads.
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Why Low Carb Buffalo Cauliflower Wraps Are Perfect for Lunch
If you’re looking for a spicy low carb lunch that actually satisfies you, this recipe is it. I used to think low carb meals meant sacrificing flavor, but these wraps prove that wrong every single time.
The buffalo cauliflower brings that tangy heat we all crave, while the crisp lettuce wraps keep things light and refreshing. Plus, you get tons of vegetables without feeling weighed down. I make these at least twice a week now because they’re that good.
The best part? They come together in under 30 minutes. No complicated steps, no weird ingredients you can’t pronounce. Just real food that tastes amazing.
What Makes These Vegan Healthy Wraps So Delicious
Here’s the thing about vegan healthy wraps: they need to pack serious flavor or they just feel like rabbit food. These wraps nail it. The buffalo sauce gives you that classic wing taste, the cauliflower gets perfectly crispy, and the toppings add coolness and crunch.
I love adding extra cilantro and a squeeze of lime juice at the end. It brightens everything up and makes each bite feel fresh. Some people drizzle ranch dressing on top, but I prefer keeping mine completely plant-based with a cashew cream sauce.
These wraps work for meal prep too. I roast a big batch of buffalo cauliflower on Sunday and portion it out for the week. Then I just grab some lettuce leaves, assemble, and boom—lunch is ready in two minutes.
Creating the Perfect Low Calorie Buffalo Recipe
When I first started making buffalo cauliflower, I was shocked at how low calorie it turned out. Traditional buffalo wings are loaded with oil and butter, but this version keeps things much lighter.
The secret is roasting instead of frying. You still get that crispy exterior, but without drowning everything in oil. I toss the cauliflower florets with just a tiny bit of avocado oil before roasting, then coat them in buffalo sauce after they’re done.
Each wrap ends up being around 150-200 calories, depending on your toppings. Compare that to a regular buffalo chicken wrap at over 500 calories, and you can see why I’m obsessed. You can enjoy two wraps and still feel amazing.
Low Carb Buffalo Cauliflower Wraps
Ingredients
- 1 large head of cauliflower cut into bite-sized florets
- 2 tablespoons avocado oil
- 1/2 cup buffalo sauce your favorite brand
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 8-10 large lettuce leaves butter lettuce or romaine work great
- 1 cup shredded purple cabbage
- 1 large carrot julienned
- 1/4 cup fresh cilantro chopped
- 2 green onions sliced thin
- Optional: sliced avocado cherry tomatoes1/2 cup cashews (soaked for 2 hours)
- 2 tablespoons lemon juice
- 1 clove garlic
- 2-3 tablespoons water
- Salt to taste
Instructions
- Step 1: Preheat your oven to 425°F and line a baking sheet with parchment paper.
- Step 2: Toss the cauliflower florets with avocado oil, garlic powder, paprika, salt, and pepper. Spread them out on the baking sheet in a single layer.
- Step 3: Roast for 25-30 minutes, flipping halfway through, until the cauliflower is golden and crispy on the edges.
- Step 4: While the cauliflower roasts, make your cashew sauce. Blend the soaked cashews with lemon juice, garlic, water, and salt until smooth and creamy. Add more water if needed to reach your desired consistency.
- Step 5: Once the cauliflower is done, transfer it to a bowl and toss with buffalo sauce until every piece is coated. The heat from the cauliflower will warm the sauce perfectly.
- Step 6: Wash and dry your lettuce leaves. Lay them flat on a clean surface.
- Step 7: Fill each lettuce leaf with buffalo cauliflower, shredded cabbage, julienned carrots, cilantro, and green onions. Drizzle with cashew sauce.
- Step 8: Fold up the bottom of the lettuce leaf, then fold in the sides and roll it up like a burrito. Secure with a toothpick if needed.
- Step 9: Serve immediately and enjoy every spicy, crunchy bite!
- For another delicious low carb option, try my low carb berry yogurt bowl for a sweet contrast.
Making This a High Protein Veggie Lunch
Now, you might be wondering about protein. I get it—cauliflower alone won’t keep you full for long. That’s why I love turning this into a high protein veggie lunch by adding some simple extras.
My favorite trick is mixing in some seasoned chickpeas or adding a scoop of hummus to each wrap. You could also throw in some edamame or hemp seeds for extra protein punch. These little additions make a huge difference in how satisfied you feel.
If you’re not strictly vegan, adding some grilled chicken turns this into an even heartier meal. But honestly, I usually skip the meat because the buffalo cauliflower is so satisfying on its own.
For more protein-packed lunch ideas, check out my low carb chicken salad bowl.
Ingredients
For the Buffalo Cauliflower:
- 1 large head of cauliflower, cut into bite-sized florets
- 2 tablespoons avocado oil
- 1/2 cup buffalo sauce (your favorite brand)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
For the Wraps:
- 8-10 large lettuce leaves (butter lettuce or romaine work great)
- 1 cup shredded purple cabbage
- 1 large carrot, julienned
- 1/4 cup fresh cilantro, chopped
- 2 green onions, sliced thin
- Optional: sliced avocado, cherry tomatoes
For the Sauce:
- 1/2 cup cashews (soaked for 2 hours)
- 2 tablespoons lemon juice
- 1 clove garlic
- 2-3 tablespoons water
- Salt to taste
Instructions
Step 1: Preheat your oven to 425°F and line a baking sheet with parchment paper.
Step 2: Toss the cauliflower florets with avocado oil, garlic powder, paprika, salt, and pepper. Spread them out on the baking sheet in a single layer.
Step 3: Roast for 25-30 minutes, flipping halfway through, until the cauliflower is golden and crispy on the edges.
Step 4: While the cauliflower roasts, make your cashew sauce. Blend the soaked cashews with lemon juice, garlic, water, and salt until smooth and creamy. Add more water if needed to reach your desired consistency.
Step 5: Once the cauliflower is done, transfer it to a bowl and toss with buffalo sauce until every piece is coated. The heat from the cauliflower will warm the sauce perfectly.
Step 6: Wash and dry your lettuce leaves. Lay them flat on a clean surface.
Step 7: Fill each lettuce leaf with buffalo cauliflower, shredded cabbage, julienned carrots, cilantro, and green onions. Drizzle with cashew sauce.
Step 8: Fold up the bottom of the lettuce leaf, then fold in the sides and roll it up like a burrito. Secure with a toothpick if needed.
Step 9: Serve immediately and enjoy every spicy, crunchy bite!
For another delicious low carb option, try my low carb berry yogurt bowl for a sweet contrast.
Tips for the Best Buffalo Cauliflower Wraps
Don’t skip the roasting step. Boiled or steamed cauliflower won’t give you that crispy texture that makes these wraps special. The high heat is what creates those caramelized edges.
If you want extra spice, add some red pepper flakes to the buffalo sauce. I sometimes throw in a dash of cayenne pepper too when I’m feeling bold 🌶️
Make sure your lettuce leaves are completely dry before filling them. Wet lettuce makes everything soggy and nobody wants that.
You can easily adapt these wraps to whatever vegetables you have on hand. I’ve added cucumber, bell peppers, and even pickled jalapeños before. All delicious.
For more inspiration on using buffalo sauce creatively, this chicken thigh recipes slow cooker guide has some great ideas, and you can find more tips in this chicken thigh resource.
Why You’ll Love These Wraps
These wraps hit every craving without any of the guilt. They’re spicy, they’re crunchy, they’re colorful, and they make you feel like you’re treating yourself even though you’re eating super healthy.
I love that they’re completely customizable too. You can make them as spicy or as mild as you want. Add more veggies, change up the sauce, throw in different toppings—they work every time.
Plus, they look absolutely gorgeous. I mean, those vibrant colors? 😍 They’re definitely Instagram-worthy if you’re into that sort of thing.
Wrapping It Up
There you have it—the easiest, most flavorful low carb buffalo cauliflower wraps you’ll ever make. They’re proof that healthy eating doesn’t have to be boring or bland.
Next time you’re craving something spicy for lunch, skip the takeout and whip up a batch of these instead. Your taste buds and your body will thank you.
Let me know if you try these! I’d love to hear what toppings you add or any creative twists you come up with. Happy eating! 🥬
