Tandoori Cauliflower Wrap with Feta-Yogurt Spread | Naturally Ella

Post sponsored by Flatout Flatbread. See below for more details.

I’ve not been shy about how important I feel vegetarian cooking and spice go together. While I love a simple roasted vegetable tossed with olive oil and salt, there’s also something to be said for a vegetable that is heavily spiced. This tandoori cauliflower is a good example. The tandoori spice mix relies on an equal mix of cumin, coriander, and paprika- all of which make a lovely companion for the cauliflower. Paired with the feta-yogurt and this could easily eat the cauliflower just dipped in the yogurt spread! Make a batch of the cauliflower on the weekend to use with eggs in the morning or this wrap for lunch.

Tandoori Cauliflower Wrap with Feta-Yogurt | Naturally Ella

Tandoori Cauliflower Wraps with Feta Yogurt

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 wraps
  • Category: Main Course


A flavorful and beautiful lunch featuring tandoori roasted cauliflower, spicy arugula, and a fresh feta-yogurt spread. 



  • 2 cups cauliflower florets (cut into small pieces)
  • 1/4 medium red onion (sliced)
  • 1/3 cup whole milk yogurt
  • 1 tablespoon fresh minced ginger
  • 1 clove garlic (minced)
  • 1/2 recipe tandoori seasoning
  • Salt (as needed)

Feta-Yogurt Spread

  • 1/4 cup whole milk yogurt
  • 1/4 cup crumbled feta
  • 3 tablespoons minced flat-leaf parsley
  • 1 tablespoon lemon juice


  • 4 Whole Wheat Flatout Wraps
  • 2 to 3 cups lightly packed baby arugula


  1. Heat oven to 400˚F.
  2. In a roasting pan, combine the cauliflower florets with the onion, yogurt, ginger, garlic, seasoning, lemon zest, lemon juice, and salt (if needed). Toss until everything is well combined and the cauliflower is evenly coated. Bake until cauliflower is tender and lightly browning, 25 to 30 minutes. 
  3. While the cauliflower is roasting, combine the yogurt, feta, parsley, and lemon juice together. Set aside.
  4. Assemble the wraps with a smear of the feta-yogurt, roughly ½ cup arugula, and ¼ of the cauliflower. Serve with a sprinkle of parsley. 


Tips & Tricks: Roast the cauliflower ahead of time to make quick work of the wrap.

If using premixed tandoori seasoning, using about 1 tablespoon of seasoning. 

Stock up: get the pantry ingredients you will need: yogurt, cauliflower, parsley

Nutrition: see the information. 


  • Calories: 257
  • Sugar: 3.6
  • Sodium: 450
  • Fat: 9.4
  • Carbohydrates: 36.5
  • Fiber: 4.5
  • Protein: 10
  • Cholesterol: 13


Step by Step

tandoori cauliflower


I like to collect pieces of meals and the tandoori cauliflower fits that bill. Roast up an entire head of cauliflower with the seasonings above and beyond this wrap, you could easily use the cauliflower on salad, pizza, pastas, or grain bowls. The spices pair nicely with the cauliflower and can easily be the star of any meal.

Vegan Use olive oil to roast the cauliflower and replace the yogurt-feta spread with a garlicky hummus or other vegan spread you might enjoy.

Salad: Ditch the wraps and toss the arugula and cauliflower with just feta and drizzle with a lemon vinaigrette before serving.

Greens: Swap out the arugula for baby spinach or lettuce- both these greens are a bit more mild in flavor compared to the arugula.

Tandoori Cauliflower Wrap with Feta-Yogurt | Naturally Ella

Disclosure: This recipe was created in partnership with Flatout Flatbreads. All thoughts and opinions are my own. It’s content like this that helps me keep this site running to provide the vegetarian recipes you see every week. |