buffalo cauliflower wrap
Packed with decadent flavor and healthy vegetables

Here’s how Blue Apron Chef Jessica Goodman makes a healthy, satisfying lunch. 

This Buffalo Cauliflower Wrap with Avocado Ranch is inspired by my favorite indulgent dish: Fried Buffalo Chicken Sandwiches. I am always craving these flavors, so I found a healthier way to enjoy my favorite food while getting a good portion of veggies in for the day.

The wrap is tangy, creamy, and hits all the crave-able flavors I want with a healthier approach. It’s balanced with hot sauce for spice, Worcestershire for umami, and date syrup for a little sweetness. The creamy avocado-greek yogurt provides the perfect counterpoint to the spicy cauliflower and adds a feeling of creamy indulgence. 

Buffalo Cauliflower Wrap

Serving size:  2 Servings  

Estimated Cook Time: 30 minutes  

  • Cauliflower, 1 head  
  • Melted Butter, ½ tablespoon
  • Hot Sauce, 1.5 tablespoons
  • Worcestershire Sauce, ½ tsp
  • Date Syrup, ½ tsp
  • Garlic Powder, 1 tsp
  • Onion Powder, 1 tsp 
  • Spinach or Whole Wheat Wrap, 2 each 
  • Avocado, 1 each
  • Greek Yogurt, ½ cup 
  • Lemon, 1 each 
  • Lettuce, 1 small head 
  • Carrot, 1 each 

1. Roast the cauliflower: 

Preheat the oven to 450 degrees. Wash and dry the fresh produce. Cut the cauliflower into small florets.  Place the cauliflower on a sheet pan; drizzle with olive oil and season with salt and pepper. Roast for 22 to 24 minutes. Transfer to the bowl of sauce and toss to combine. 

2. Prepare the remaining ingredients: 

Wash and dry the fresh produce. Thinly slice the lettuce. Peel the carrot and cut into ¼ inch pieces lengthwise. Quarter and deseed the lemon. In a large bowl, combine the melted butter, hot sauce, worcestershire sauce, date syrup, half of the garlic powder and half of the onion powder. Taste, then season with salt and pepper if desired. 

3. Make the Avocado-Ranch

Meanwhile, To a blender or food processor add the greek yogurt, avocado, the juice of 2 lemon wedges, the remaining garlic and onion powder, and 2 tablespoons of water. Season with salt and pepper and blend until smooth adding an additional teaspoon of water at a time to get your desired consistency. Transfer to a bowl. 

4. Finish & serve your dish: 

Combine the cut lettuce and carrots in a bowl; drizzle with olive oil and season with salt and pepper. Place your wrap on a work surface. Spread a thin layer of the avocado-ranch on the middle of the wrap. Place 1 to 2 tablespoons of dressed cauliflower in a line ¾ down on the wrap leaving 1 inch on both sides of the wrap. Top with 1 to 2 tablespoons of the seasoned lettuce and carrots. Fold the wrap starting at the bottom and tucking in the corners as you roll. Place a toothpick on each end of the wrap if desired and cut in half. Serve with the remaining avocado-ranch dressing

Enjoy this healthy lunch, and let Blue Apron handle dinner. Our Wellness menu is designed with holistic health in mind. Look for meals with the “Wellness” badge to find these feel-good options.