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Curried Cauliflower Wrap

Of all the dinner/lunch pairings I'm sharing this month, this cauliflower wrap is my favorite. I've mentioned before how I love the combination of curry and cauliflower and this pizza is the best (in my book). I roast extra cauliflower for the pizza and save it to make a wrap/stuffed pita for lunch the next day. Add a little hummus (or even chickpeas) for protein and you've got yourself a meal.


Curried Cauliflower Wrap

An easy wrap for work or a picnic, this cauliflower wrap gets flavor from curry powder and a bump in protein from hummus. 

  • Author: Erin Alderson
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 2 wraps 1x
  • Category: Main Course


  • 2 cups cauliflower florets
  • 2 teaspoons olive oil
  • 2 teaspoons good quality curry powder
  • ¼ teaspoon salt (see note)
  • 2 wraps or pita bread
  • ¼ cup hummus
  • 3 cups arugula, spinach, or lettuce
  • ¼ cup diced scallions (plus extra for topping)
  • 2 tablespoons minced cilantro (plus extra for topping)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice


  1. Preheat oven to 400˚ F. Cut cauliflower florets into small, bite-sized pieces. in a roasting pan or sheet tray covered with parchment paper, toss cauliflower with olive oil, curry powder, and salt. Bake until browning, 20 to 25 minutes.
  2. Meanwhile, spread hummus inside the wrap or pita bread. Toss greens with scallions and cilantro. In a small bowl, whisk together the olive oil and lemon juice. Pour over the arugula and toss until well coated. Divide the greens into the wrap/pita then once the cauliflower is done, divide on top of the greens.


Tips and Tricks: if using a curry powder that has salt, omit this salt.

Ditch the bread and add extra greens to make a salad. The curried cauliflower is great when paired with a lemon vinaigrette.

Stock up: Get the pantry ingredients you will need: pita, hummus, cauliflower

Plan ahead: Find this recipe in the Naturally Ella Real Plans meal planning upgrade

Nutrition: See the information.


  • Calories: 273
  • Sugar: 3.6
  • Sodium: 577.7
  • Fat: 15.8
  • Carbohydrates: 29.4
  • Protein: 8.7
  • Cholesterol: 0


Cauliflower Wrap


What's great about this recipe is that if you keep the curried cauliflower, everything else can be swapped out to meet your needs. Also, if you're in the market to make your own curry powder, I really love this recipe. Or, I keep a bottle of this curry powder on hand for those times I don't feel like blending my own.

The Wrap: I love stuffed pita or a hearty whole-grain wrap but if you're looking to keep this gluten-free, using lettuce is a good alternative (or try your hand at a grain-free wrap or buy gluten-free tortillas).

The Greens: I really love the bite of arugula which is pictured in the recipe. However, any green will work: spinach, lettuce, or kale. Or, try a mix (one of my favorite things to do is spinach, kale, and a bit of lettuce!)

Hummus: I try to always have hummus on hand for wraps like these but occasionally I don't and I'm pinched for time. Chickpeas are a nice addition and sometimes I'll roast them along with the cauliflower to provide a bit of crunch.