Buffalo Cauliflower & Cottage Cheese Wrap
If you’re looking for a flavorful and satisfying vegetarian wrap the Buffalo Cauliflower & Cottage Cheese Wrap is a great option. Packed with the spicy kick of buffalo sauce the creamy richness of cottage cheese and the crunchiness of cauliflower this wrap is a perfect balance of textures and flavors. Whether you’re a vegetarian flexitarian, or simply craving something light yet filling this wrap makes for a delicious lunch or dinner.
Total Time:
Preparation time: 10 minutes
Cooking time: 30 minutes (for roasting cauliflower)
Total time: 40 minutes
Ingredients:
1 small cauliflower cut into florets
1 tablespoon olive oil
Salt and pepper to taste
½ cup buffalo sauce (store-bought or homemade)
1 cup low-fat cottage cheese (or full-fat for a richer taste)
1 tablespoon fresh chopped parsley (optional)
1 large whole-wheat wrap (or your favorite wrap)
1-2 cups mixed greens (e.g spinach arugula)
1 tablespoon lemon juice (optional for a fresh zing)
1-2 tablespoons shredded carrots (optional for extra crunch)
Instructions:
Prepare the Cauliflower: Preheat your oven to 400°F (200°C). Toss the cauliflower florets in olive oil salt and pepper. Spread out in a single layer on a baking sheet and roast for about 25-30 minutes flipping halfway through until golden and crispy.
Buffalo Sauce: Once the cauliflower is roasted toss it in the buffalo sauce until well-coated. If you prefer a milder flavor you can reduce the amount of buffalo sauce or dilute it with a little bit of olive oil.
Assemble the Wrap: Lay the wrap flat on a clean surface. Spoon a generous amount of cottage cheese down the center. Add a handful of mixed greens and the roasted buffalo cauliflower. Optionally sprinkle with shredded carrots parsley and a little lemon juice for added freshness.
Wrap and Serve: Fold in the sides of the wrap and roll it tightly. Slice in half serve immediately and enjoy!
Tips:
Roast the cauliflower well: Make sure the cauliflower gets crispy to enhance the texture of the wrap.
Use a homemade buffalo sauce: If you want to control the heat level and flavor try making your own buffalo sauce by combining hot sauce melted butter and garlic powder.
Mix cottage cheese with spices: You can add garlic powder onion powder or a pinch of chili flakes to the cottage cheese for an extra kick.
Customize your wrap: Add extras like sliced avocado red onion or cucumber for more variety.
Make it a meal prep: Roast the cauliflower and prepare the cottage cheese mix ahead of time. Just assemble the wraps when you’re ready to eat.
In conclusion the Buffalo Cauliflower and Cottage Cheese Wrap is a delicious and satisfying combination of spicy tangy buffalo cauliflower paired with the creamy richness of cottage cheese all wrapped in a soft tortilla. It’s a great option for a healthy and flavorful meal offering a perfect balance of textures and bold flavors. Plus it’s customizable with various fresh veggie toppings to suit your preferences. This wrap is not only quick and easy to make but also a great choice for vegetarians or anyone looking for a lighter alternative to traditional buffalo wings. Enjoy it for lunch dinner or as a snack!
Nutritional Breakdown (approximate per serving):
Calories: 300-350 kcal
Protein: 14-16g
Carbs: 35-40g
Fat: 12-16g
Fiber: 7-10g
Sodium: 600-800mg (from buffalo sauce and cottage cheese)
Note: The nutritional values will vary depending on the type of buffalo sauce and wrap used. Adjust the amount of ingredients as needed for your specific dietary needs.
Enjoy your delicious Buffalo Cauliflower & Cottage Cheese Wrap!