Cauliflower Tortillas


5 from 43 votes
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These cauliflower tortillas are your low carb and low calorie answer to satisfy your wrap or sandwich cravings! Made with just 4 ingredients, these wraps are sturdy, durable, and taste delicious!

cauliflower tortillas

When it comes to homemade wraps and tortillas, my favorite recipes to make are keto tortillas, low calorie wraps, and these cauliflower tortillas.

Is there anything that cauliflower can’t do? I think not.

Cauliflower is pretty much a staple vegetable in every keto diet. It’s extremely low in carbs and very mild flavored, that it works in both sweet and savory recipes. It’s most common use is probably is in a mock fried rice, but it also is often used as a pizza crust, mashed potato alternative, or even in a low carb shakes (trust me on this).

Now, I enjoy cauliflower on a very regular basis, as one of my favorite side dishes is buffalo cauliflower. However, cauliflower has proved it’s versatility once again by being used as a base ingredient in tortillas.

This cauliflower tortilla recipe is another one to add to your cauliflower arsenal. It’s easily one of the easiest recipes on the planet and best of all, needs just 4 ingredients to make.

No flour, no grains, and no thickeners are needed, but you’d never tell. The texture is exactly what you want in a tortilla or wrap- Sturdy, durable, and able to hold plenty of fillings. It’s mild flavored, with allows the flavors of the fillings to shine, like any good wrap out there.

What I love most about this recipe is just how versatile it is- Don’t just use it as a simple wrap or sandwich, but be creative- It works as quesadillas, grilled cheese toasties, and more! Who needs those Mission cauliflower tortillas now, huh?

cauliflower wraps

How do you make cauliflower tortillas?

The Ingredients

  • Cauliflower– Finely chop your cauliflower so it will be easier to to process and break down. Do not use frozen cauliflower or cauliflower rice, as it will yield soggy tortillas.
  • Salt– Draws out extra moisture from the cauliflower.
  • Eggs– The binding agent used to hold the tortillas together and not break apart.
  • Spices– Salt, pepper, Italian herbs, or any spices of choice.

The Instructions

Start by adding your chopped cauliflower into a food processor and pulsing it until it breaks down into a fine texture. Transfer it to a bowl, add salt, and microwave it for 5 minutes, until tender. Drain the cauliflower then use a cheese cloth or kitchen towel to squeeze out excess moisture.

Now, add the cauliflower into a bowl and add the eggs and spices and mix until combined. Using your hands, form 6 balls and place them on a lined baking sheet. Press down on each ball to form a tortilla shape. Bake the cauliflower tortillas for 20 minutes, flipping halfway through.

Finally, remove the tortillas from the oven and heat a non-stick pan with a tiny bit of oil. Once hot, add the tortillas on it and pan cook for 1-2 minutes, before using them as wraps, tacos, etc.

how to make cauliflower tortillas

Tips to make the best cauliflower wraps

  • You must squeeze out as much moisture as possible to ensure the cauliflower wraps become sturdy and durable.
  • The pan-frying of the cooked tortillas is optional, but I find that they give them a more delicious flavor and hold the fillings so much more.
  • Do not use frozen cauliflower rice or frozen cauliflower pieces, as they will contain excess liquid.
  • Seasonings are only recommended if you want extra flavorful wraps. I prefer to keep them at a minimum as it detracts from the fillings or however else you use it.

Ways to use cauliflower tortillas

  • Wraps– I love using these as cauliflower wraps! Fill it with some keto hummus and salad for a filling and low carb lunch!
  • Taco shells– Crisp up some tortillas on the stovetop and fill it with some grilled chicken, guacamole, salsa, and shredded cheese and enjoy them as cauliflower taco shells!
  • Cauliflower tortilla chips– Cut your tortillas into triangles and bake them in the oven at 200C/400F for 8-10 minutes, until crispy (They are a fantastic alternative to low calorie chips).
  • Cauliflower grilled cheese– Place some shredded cheese between two cauliflower tortillas. Brush both sides with butter and grill on a pan or in a sandwich/panini press.
  • Pizza– Make a tortilla pizza by spreading the tortillas with pizza sauce, cheese, and your favorite pizza toppings and bake in the oven until the cheese has melted.
  • Quesadillas- I love using these tortillas to make my famous keto quesadillas!

Storing, freezing, and reheating tips

  • To store: Cauliflower tortillas should be stored in the refrigerator, covered, for up to 3 days.
  • To freeze: Place leftovers in a shallow container or individual ziplock bags and store them in the freezer for up to 2 months.
  • Reheating: These tortillas are best reheated on a non-stick pan, until warm and crisp on the outside.
cauliflower tortilla

More low carb bread recipes to try

Frequently Asked Questions

Are cauliflower tortillas good for you?

Cauliflower tortillas are a healthy and delicious wrap option. They are low in carbs and calories, and use whole foods ingredients- cauliflower, eggs, and spices.

How many carbs are in a cauliflower tortilla?

Each cauliflower tortilla contains 3 grams net carbs per tortilla.

Are Mission cauliflower tortillas keto friendly?

Mission tortillas are not keto friendly. Each tortilla has over 11 grams of net carbs per serving, which can kick someone out of ketosis.

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Cauliflower tortillas recipe

Cauliflower Tortillas (4 Ingredients!)

5 from 43 votes
These cauliflower tortillas are low carb and low calorie, and need just 4 ingredients! Durable, pliable, and sturdy enough to hold plenty of fillings, they are SO easy to make!
Servings: 6 tortillas
Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes



  • 1 head cauliflower chopped
  • 1/2 teaspoon salt
  • 2 large eggs
  • 1/2 teaspoon pepper


  • 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.


TO STORE: Cauliflower tortillas should be stored in the refrigerator, covered, for up to 3 days.
TO FREEZE: Place leftovers in a shallow container or individual ziplock bags and store them in the freezer for up to 2 months.
TO REHEAT: These tortillas are best reheated on a non-stick pan, until warm and crisp on the outside.


Serving: 1tortillaCalories: 48kcalCarbohydrates: 5gProtein: 4gFat: 2gSodium: 246mgPotassium: 312mgFiber: 2gVitamin A: 91IUVitamin C: 46mgCalcium: 31mgIron: 1mgNET CARBS: 3g
Course: Appetizer
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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5 from 43 votes (42 ratings without comment)

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Recipe Rating


  1. 5 stars
    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.

  2. hi Arman, love the recipe!
    I don’t use a microwave, how long should I steam this to have the equivalent?
    thank you!

  3. 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 🙂

  4. 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.