Buffalo Cauliflower Chicken Lettuce Wraps are a flavorful, healthy weeknight meal you can make in about 20 minutes. These wraps combine spicy buffalo sauce with tender ground chicken, finely chopped cauliflower and crisp vegetables for a satisfying, low-carb dinner.
About these Lettuce Wraps
If you enjoy bold, tangy heat, buffalo sauce is a go-to. Here it brightens a mix of ground chicken and cauliflower—two mild ingredients that absorb flavor beautifully. I add diced onion, carrots and bell pepper for crunch and freshness. Topped with feta or bleu cheese crumbles and a drizzle of ranch (optional), these lettuce wraps are quick, nutritious and full of bold flavor.
Recipe Ingredients
- Ground chicken – Choose a lean option to reduce excess grease.
- Cauliflower – Finely chopped so it blends into the filling almost like rice.
- Carrots, onion, bell pepper – Diced for extra texture and color.
- Buffalo sauce – Frank’s or a similar hot sauce works well for classic flavor and heat.
- Romaine lettuce – Use the larger “hearts” or boat-shaped leaves for sturdy wraps.
See the recipe card below for exact measurements and nutrition details.
How to Make This Recipe
1. Prep the vegetables: finely dice the white onion, bell pepper and carrots. Chop the cauliflower into small florets or pulse in a food processor until finely chopped.
2. Heat a skillet over medium and spray with cooking spray. Add the ground chicken, diced onion, carrots, bell pepper and cauliflower. Season with garlic powder and onion powder. Cover and cook 4–5 minutes to steam the cauliflower.
3. Remove the lid and continue cooking until the chicken is fully cooked. Stir in the buffalo sauce and heat through so the flavors meld.
4. Assemble the wraps: layer two romaine leaves per boat for strength and crunch. Arrange 8 sturdy leaf-pairs (16 leaves) and divide the buffalo chicken–cauliflower mixture evenly among them. Top with feta or bleu cheese crumbles and a drizzle of ranch or your preferred dressing. Serve immediately.
Recipe FAQs
Store the filling separately from the lettuce in the refrigerator for meal prep. Reheat the filling in the microwave and assemble the wraps just before eating. The filling also freezes well in an airtight container for up to three months; do not freeze the lettuce.
Feta or bleu cheese is delicious here. You can also add a drizzle of ranch, sliced avocado, green onions, chives, cilantro or sesame seeds for extra flavor and texture.
The buffalo cauliflower chicken filling is versatile: serve it over a salad, in a tortilla or pita, over rice, or enjoy it on its own as a bowl.
More Recipes You’ll Love
Buffalo Chicken Rice Bowl
Buffalo Pasta Salad
Buffalo Chicken Sliders
Crispy Buffalo Chicken Sandwich
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Buffalo Cauliflower Chicken Lettuce Wraps
These buffalo cauliflower chicken lettuce wraps combine spicy buffalo sauce with ground chicken, finely chopped cauliflower and crisp vegetables for a quick, healthy meal.
Equipment
- Skillet
- Rubber spatula
- Meat spatula
- Vegetable chopper (optional)
- Knife and cutting board
Ingredients
- 1 lb ground chicken (92% lean)
- 1/2 head cauliflower, finely diced
- 2 large carrots, diced
- 1/2 cup white onion, diced
- 1/2 cup bell pepper, diced
- 3/4 cup Frank’s buffalo sauce
- 2 hearts romaine lettuce (about 16 large leaves)
- 1/4 cup fat-free feta crumbles
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- Cooking spray
Instructions
- Prepare all vegetables: finely dice onion, bell pepper and carrots. Chop cauliflower into small florets or pulse until rice-like.
- Heat a skillet over medium and spray with cooking spray.
- Add the ground chicken, diced vegetables and cauliflower. Season with garlic and onion powder. Cover and steam for 4–5 minutes.
- Remove the lid, cook until chicken is fully done, then stir in the buffalo sauce and heat through.
- Assemble wraps using two romaine leaves per boat for strength. Divide the filling among the leaves.
- Garnish with feta or bleu cheese and serve immediately.
Nutrition
Serving: 2 lettuce wraps | Calories: 216 kcal | Carbs: 13 g | Protein: 29 g | Fat: 6 g | Fiber: 4 g | Sodium: 452 mg
Notes
Store the filling separate from the lettuce in the refrigerator. Reheat the filling and assemble the wraps just before eating. The filling can be frozen in an airtight container for up to three months; do not freeze the lettuce.
Search “A Paige Of Positivity” in MyFitnessPal for BUFFALO CAULIFLOWER CHICKEN LETTUCE WRAPS. For the most accurate tracking, enter each ingredient into your diary.
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