These Roasted BBQ Cauliflower Wraps are my go to weeknight dinner solution when I don't have the energy to focus on fixing dinner. My family loves how sweet and smoky and barbecuey they are and I love that the oven does 90% of the work! Frozen Cauliflower florets roasted in the oven pair beautifully with freshly diced tomatoes and creamy smashed avocado. Top with both Ranch Dressing and BBQ Sauce and your taste buds are in for a spectacular treat!
Speaking of treats, try my 4 Ingredient Dark Chocolate Toasted Coconut Cups for an easy after dinner dessert! Or this 5 Minute Dairy Free Raspberry Pudding! Want another easy dinner recipe where the stove does most of the work? Your family will love this High Protein Vegan Chili, just a few minutes of prep and the stove top does the rest.
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❤️Why you'll love this recipe
- Time saving and simple: Using frozen cauliflower florets seriously cuts down on prep time, making this recipe a breeze to just pop into the oven after a long work day.
- Endless topping possibilities: Here at FFF we love to keep ours simple with creamy avocado and fresh diced tomatoes, but feel free to get totally creative! Vegan cheese, plant-based bacon or chicken, fresh lettuce, or even black beans for extra fiber and protein would make great additions.
- Healthy & satisfying: Packed with veggies, healthy fats from avocado, and a zesty BBQ kick, these wraps are the perfect balance of light yet filling. I can only eat one, Chris is full after two.
🍽Equipment
A large baking sheet lined with parchment paper. A large mixing bowl and spoon. A Cutting board and sharp knife. You can use a large knife or a bench scraper to roughly chop the cauliflower after it's finished baking.
🥑Ingredients & Helpful Substitutions
For the full list and measurements, see the recipe card below. Here are the main ingredients and easy swaps.
- Frozen cauliflower florets Thawed and roasted until crisp-edged and caramelized, these florets become the flavorful veggie “meat” of your wrap. You can sub fresh cauliflower florets (cut into similar size).
- BBQ Seasoning (We are completely hooked on Rib Rack brand, same for their BBQ sauce) See my FAQ section for an easy way to make your own.
- BBQ Sauce I used Rib Rack Original BBQ Sauce for this recipe because of their clean ingredients and INCREDIBLE flavor. See the FAQ section for where to find them or feel free to use your favorite!
- Ranch dressing, either store bought or my quick homemade Ranch
- Tortilla wraps, we absolutely love Mi Rancho brand Organic Flour Tortillas ( I find them at Whole Foods, but use your fav!) Alternatively, you can skip the wraps and make these into totally delicious bowls!
📖Variations
- Vegan Cheese: Toss on your favorite dairy-free cheese for an extra layer of flavor goodness.
- Plant-Based Bacon or Chicken: Crumble up some crispy plant-based bacon or add chunks of plant-based chicken to jazz it up.
- Fresh Lettuce: Add a refreshing crunch with some crisp romaine or arugula for an extra veggie boost.
- Black Beans: Toss in some black beans for an extra punch of protein and fiber that will leave you feeling full and satisfied.
- Grilled Onions or Peppers: Add sliced bell peppers and sweet onions onto the pan with the cauliflower to make this meal really stretch if feeding a large family.
- Pickled Red Onion: Add a tangy bite with pickled red onions, which complement the BBQ flavors perfectly.
- Switch it Up: If you don't like avocado or tomato simply use any of the above suggestions as a swap instead of an addition. My son just eats his wrap with only the cauliflower and bbq sauce and nothing else, and he loves it that way!
🔪Instructions
Step 1.) Preheat oven to 400°F (200°C) and gather your ingredients.
Step 2.) Toss the frozen cauliflower with 3 tablespoon Rib Rack BBQ seasoning in a large mixing bowl (see FAQ's for a quick homemade BBQ seasoning).
Step 3.) Spread cauliflower evenly on a parchment-lined baking sheet and bake for 40 minutes (no need to check during baking).
Step 4.) While the cauliflower bakes, dice the tomato and mash (or slice) the avocado with a squeeze of lime juice to prevent browning.
Step 5.) If making your own ranch dressing, do that now. If using store bought skip to step 6.
Step 6.) Set up a build-your-own wrap station with the tomatoes, avocado, ranch, BBQ sauce, and wraps.
Step 7.) When cauliflower is done, remove from the oven and let cool for about 5 minutes.
Using a large knife chop into smaller pieces (I used a bench scraper for super easy chopping).
If you want warm wraps, place them on a baking sheet and pop them in the warm oven for 2-3 minutes.
Step 8.) Assemble and serve!
💭Top Tip
- Even Cauliflower Coating: Make sure to toss the cauliflower well in the BBQ seasoning to ensure every floret is coated. If you want a more robust flavor, feel free to add a little extra seasoning!
- No Need to Check: The cauliflower will roast perfectly at 400°F (200°C) for 40 minutes with no need for flipping or checking. I've made this numerous times and this is the perfect time and temp for a perfect execution!
- Avocado Prep Tip: If you prefer slices over mashed avocado, be sure to slice the avocado just before serving to maintain freshness. If you’re mashing, the lime juice will help keep it from browning.
- Wrap Warming: If you like warm wraps, place them on a baking sheet and pop them in the oven for just 2-3 minutes after you remove the cauliflower. This will give you warm, soft wraps without drying them out.
- Customizable Flavor: Feel free to add more of your favorite toppings like shredded lettuce, vegan cheese, or black beans for added texture, protein, and flavor!
🧊Storage & Meal Prep
Refrigeration: Leftover cauliflower and toppings can be stored separately in the fridge for 3-4 days. Keep in mind, the avocado may brown over time. To help prevent this, press plastic wrap directly onto the surface of the mashed avocado before storing.
Freezing: This recipe is not freezer friendly so stick to refrigerating and finishing it up within 3 to 4 days.
Reheating: To reheat the cauliflower, simply pop it in the oven at 350°F (175°C) for 10-15 minutes until warmed through. If you prefer, you can also heat it in the microwave for 2-3 minutes, stirring halfway through.
❓FAQ's
Sure! Use what you love. You can also quickly throw your own together by combining:
2 tablespoons coconut sugar (or brown sugar)
2 tablespoons smoked paprika
¼ tablespoon chili powder
¼ tablespoon garlic powder
¼ tablespoon onion powder
¼ tablespoon salt
Absolutely! Fresh cauliflower works perfectly. Simply wash, cut into florets, and toss them with the BBQ seasoning before roasting. Frozen cauliflower, however, is a big time saver and ensures consistent results.
Of course, if you have a fav sauce go for it! We have searched for years and Rib Rack really came through with providing a vegan friendly, clean ingredient sauce I feel good about giving to my family, which is why I recommend giving them a try!
Simply use gluten-free wraps and ensure your BBQ sauce and ranch dressing are gluten-free. You can even make your own sauce and ranch dressing for a homemade touch!
Beyond avocado and diced tomatoes, consider adding black beans for extra protein, shredded lettuce or purple cabbage for crunch, or vegan cheese for added flavor. The wraps are versatile and can be customized to your taste.
👩🏻🍳 Want to see some behind-the-scenes fun (and maybe a little kitchen chaos)? Keep scrollin’ — it’s all happening below the recipe card!
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Roasted BBQ Cauliflower Wraps
- Total Time: 1 hour
- Yield: 8 Wraps 1x
- Diet: Vegan
Description
These Roasted BBQ Cauliflower Wraps are my go to weeknight dinner solution when I don't have the energy to focus on fixing dinner. Sweet, smoky, barbecuey and the oven does 90% of the work!
Ingredients
2 16 ounce bags frozen cauliflower florets
3 Tablespoons BBQ Seasoning (I used Rib Rack for their clean ingredients, but use your favorite or see my notes to quickly make your own)
1-2 Avocado(s) peeled and mashed with a squeeze of lime juice to prevent browning, sliced works too
1-2 large tomatoes diced
1 bottle plant-based Ranch dressing or see my notes to quickly make your own
1 bottle BBQ Sauce, I used Rib Rack Original for their clean ingredients, but use your favorite!
8 tortilla wraps, use Gluten-Free if needed
Instructions
-
Preheat oven to 400°F (200°C) and gather your ingredients.
-
Toss the frozen cauliflower with 3 tablespoon BBQ seasoning in a large mixing bowl (see notes for homemade BBQ seasoning).
-
Spread cauliflower evenly on a parchment-lined baking sheet and bake for 40 minutes (no need to check).
-
While the cauliflower bakes, dice the tomato and mash (or slice) the avocado with a squeeze of lime juice to prevent browning.
-
If making your own ranch dressing, do that now. If using store bought skip to step 6.
-
Set up a build-your-own wrap station with the tomatoes, avocado, ranch, BBQ sauce, and wraps.
-
When cauliflower is done, remove from the oven and let cool for about 5 minutes. Using a large knife chop into smaller pieces (I used a bench scraper for easy chopping). If you want warm wraps, place them on a baking sheet and pop them into the warm oven for 2-3 minutes.
-
Assemble and serve!
Notes
BBQ Seasoning: To make your own combine 2 tablespoons coconut sugar (or brown sugar), 2 tablespoons smoked paprika, ¼ tablespoon chili powder, ¼ tablespoon garlic powder, ¼ tablespoon onion powder, ¼ tablespoon salt.
Ranch: Use your favorite plant-based Ranch dressing or make my quick homemade blender version.
Variations: Consider adding black beans for extra protein, shredded lettuce or purple cabbage for crunch, or vegan cheese for added flavor. You could even toss in some Vegan Bacon Bits or plant-based chicken. The wraps are versatile and can be customized to your taste.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Dinner, Wraps
- Method: Baked
- Cuisine: Plant-Based
⭐Did you enjoy this Roasted BBQ Cauliflower Wrap recipe?
If you give these Cauliflower Wraps a try please leave a comment and rating below! Justin and I read every one! Your feedback helps more people find my recipes and keeps the delicious messy chaos going in the Fresh Fun Flavor kitchen. Plus, we just love hearing from you!
👩🏻🍳Creating the shot: A behind the scenes look
The midday sunlight through the sliding door created the perfect lighting for the shoot, so no artificial lighting today, yay! What I should have taken a picture of though was what a disaster my kitchen was after creating the shoot!
What really happened
Chris arrived home from work and let the worlds largest fly in the house while I was shooting the final image. Like a supersized jumbo fly and food was sitting out EVERYWHERE!
So, a swift fly eviction mission ensued (don't worry, we turned him loose outside to go back to his fly family). I finally captured the shot and dinner was served!
Disclaimer: The nutritional information provided for Roasted BBQ Cauliflower Wraps is an estimate calculated using Nutrifox, an online tool. Please note that this information is for general guidance only and should not replace advice from a qualified professional. Additionally, this page may include affiliate links, meaning I may earn a small commission if you purchase through those links at no extra cost to you. Thank you for supporting Fresh Fun Flavor!
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