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Make my cauliflower tortillas the next time you need a gluten-free, low-carb tortilla alternative! They’re made with 4 ingredients and work as tacos, flatbread, pizzas, and more!
Love all things cauliflower? Try my cauliflower steaks, cauliflower pizza crust, buffalo cauliflower bites, or cauliflower potato salad next!
I know what you’re thinking, but stick with me on this, and you’ll be rewarded with the best low-carb tortillas ever.
Now, don’t look at them as identical swaps for flour tortillas (please, I beg you), but look at them as a healthy alternative. With chopped cauliflower, some eggs, and spices, you’ll have flavorful and fluffy wraps that ACTUALLY hold onto your fillings!
Table of Contents
Why I love this recipe
- They’re healthy. They’re gluten-free, grain-free, and naturally low in calories and carbs.
- Versatile. Don’t just use them as simple tortillas, but try them as tacos, quesadillas, or flatbread. I’ve even been known to have them for breakfast with over easy eggs.
- Simple ingredients. I kept the ingredients to a minimum so you can make them on a whim and they won’t overpower the other elements.
- Durable and sturdy. I tested this recipe over and over again to make sure they didn’t crumble or fall apart–and you can hold me to that.
Ingredients needed
- Cauliflower. Use fresh, finely chopped cauliflower florets and NOT frozen cauliflower or cauliflower rice. I tried both, and they resulted in soggy tortillas.
- Salt. Draws out moisture from the cauliflower.
- Eggs. Keeps the tortillas together so they don’t break apart.
- Spices. I used a mix of salt, pepper, and Italian herbs, but any spices will do. For plain tortillas, just use salt and pepper to taste.
How to make cauliflower tortillas
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Prep. Preheat the oven and line a baking sheet with parchment paper.
Step 2- Blend the cauliflower. Chop the cauliflower and blend in a food processor. Transfer it to a mixing bowl, add salt, and microwave. Use a clean kitchen towel to squeeze excess moisture from the mixture.
Step 3- Make the dough. Combine drained cauliflower with the remaining ingredients. Form small balls and press them into a circular tortilla shape.
Step 4- Bake. Bake for 20 minutes, flipping midway through.
Step 5- Toast and serve. Place the baked tortillas on a greased pan and toast on both sides.
Arman’s recipe tips
- Dry the cauliflower VERY well. It’s essential to squeeze out as much moisture as possible. The more moisture there is, the more soggy and crumbly the tortillas will be.
- Pan-frying is optional. I prefer it because it makes the tortillas sturdier and adds flavor, but you can skip this step and try them straight out of the oven.
- Add seasonings. I prefer plain tortillas so they don’t outshine the filling, but feel free to experiment with paprika, garlic powder, cumin, onion powder, you name it!
Ways to use cauliflower wraps
There are tons of ways to use cauliflower wraps. Here are some suggestions:
- Mini pizzas. Top them with red sauce, cheese, and pepperoni, then bake until the cheese melts.
- Tacos, tostadas, or picaditas. Top them with beans, taco meat, and your favorite taco fixings.
- Wraps. Fill them with keto hummus and veggies for a Mediterranean wrap.
- Quesadillas. Layer two with cheese and toast until the cheese melts.
Storage instructions
To store: Store the wraps in an airtight container with parchment paper between each and keep in the refrigerator for three days.
To freeze: Let them cool completely, then place them in a freezer bag (with sheets of parchment between each) and freeze for up to two months.
Reheating: Warm in a non-stick skillet over medium heat until crisp. They can be microwaved, but they’ll likely be soggy.
Frequently asked questions
Cauliflower wraps are a healthy alternative to tortillas because they’re low in carbohydrates and calories while being high in fiber and essential vitamins and minerals.
Each cauliflower wrap has 3 grams of net carbs.
More low carb ways to enjoy bread
4-Ingredient Cauliflower Tortillas
Video
Ingredients
- 1 head cauliflower chopped
- 1/2 teaspoon salt
- 2 large eggs
- 1/2 teaspoon pepper
Instructions
- Preheat the oven to 180C/350F. Line a large baking tray with parchment paper and set aside.
- Chop your cauliflower into small pieces. Add it to a food processor until a superfine consistency, as close to flour as possible. Transfer to a bowl and add salt. Microwave for 5 minutes.
- Drain the cauliflower and use a cheesecloth or kitchen towel to squeeze out all the moisture from it.
- Add the drained cauliflower into a bowl, add the eggs, pepper, and any other spices and mix well. Form 6 balls of the mixture and place them on the baking sheet. Press them into a circular, tortilla shape.
- Bake the cauliflower tortillas for 20 minutes, flipping halfway through.
- Remove the tortillas from the oven. Place a lightly greased non-stick pan over medium heat. Once hot, toast the cauliflower tortillas on both sides before serving.
Notes
Nutrition
Originally published October 2021, updated and republished October 2024
Really interesting recipe. I never thought tortillas can be made of caulflower.
I think you could eat and eat this recipe and never be fully satisfied as you would always have more haha. Really tasty!
I made them into mini-pancakes, added extra salt, brushed them with olive oil and sprinkled parmesean cheese on top. They turned out really good. I am going to try the same recipe with sweet potatoes, regular potatoes, and a carrot and zuchinni combination.
hi Arman, love the recipe!
I don’t use a microwave, how long should I steam this to have the equivalent?
thank you!
Yes that is fine!
can i use this recipe for cauliflower pizza crust? thanks
I haven’t tried, feel free to experiment and see 🙂
Hi Arman, I will, thank you for answering. Plus if you do make tortillas regular or keto on a regular basis, it is so easy to make them with a press. Check eBay and Amazon for prices 🙂
Good thinking, checking. now 🙂
Hello Arman, Thank you for your site and taking the time to develop your recipes. I was wondering if a Tortilla press can be used to make these. I use it to make my other Keto tortillas with parchment paper. Yours look thick so not sure if they can be pressed. Cauliflower and I have a like / dislike relationship. So I look for recipes for itto try to see if I like the taste. Thank you for taking the time to answer.
Hi Leslie! I haven’t tried as I don’t own a tortilla press but you are welcome to try it out and see!