My easy cauliflower tortillas contain only 4 ingredients. They are pliable low carb tortillas that bend easily and do not break. Use them in your favorite Mexican recipes, as a sandwich wrap or even as a base for low carb pizza.
I have been making keto friendly tortillas for years, alternating between this almond flour tortilla recipe and these coconut flour tortillas.
However, as someone writing about food on a daily basis, I am always up for trying out something new. Enter cauliflower wraps!
Cauliflower may seem like a surprising substitute for corn or grains, but it actually works really well.
These no flour tortillas are a little thicker than corn tortillas, but are awesome as a low carb sandwich wrap or in burritos and tacos.
Ingredients
You can find the exact ingredient amounts in the recipe card at the bottom of the post. Here are some more details worth mentioning:
- 1 head of Cauliflower - chopped into florets. Please measure this by weight and not in cups. This is much more exact. You can also use ready-made cauliflower rice. Blend it to a finer consistency before proceeding with the recipe.
- Psyllium husk powder - Psyllium husk is a prebiotic fiber and makes the tortillas fluffy and bendable. Note that some brands turn purple when baked. I have used Green Origins, BonPom and Just Naturals without issues. The NOW brand also works well. The color change does not affect the taste.
- Parmesan cheese - finely grated, gives a lovely flavor and also helps bind the tortillas.
- Eggs - I used large eggs.
- Salt and pepper
Instructions
It is easy to make cauliflower tortillas. Here are the basic steps.
Scroll down to the recipe card for the detailed method with timings, amounts and nutrition info.
STEP 1
Add the chopped cauliflower florets to a food processor and pulse to a super fine consistency.
STEP 2
Transfer to a bowl and microwave on high. Allow to cool, then squeeze out all excess moisture.
STEP 3
Add the compressed cauliflower into a mixing bowl, along with the salt, black pepper, parmesan and eggs. Stir to combine.
STEP 4
Split the mixture into 6 and press into a circular shape onto 2 baking sheets lined with parchment paper. Bake until golden. Flip during baking.
Katrin's Top Tips
It took me a few tries to make the perfect cauliflower wraps. Here are my 3 top tips:
- Blend the cauliflower to a very fine consistency. It needs to be finer than regular cauliflower rice, more like couscous.
- Squeeze out all liquid from the cooked cauliflower. Squeeze, squeeze, and when you think you are finished, squeeze some more. Take your time with this. It will make all the difference.
- Check your psyllium husk. You'll want to use psyllium husk powder, which has the consistency of flour. If you are using whole psyllium husks (these look like tiny sticks), double the amount.
Variations
Dairy-free tortillas: Use a dairy free parmesan or nutritional yeast for a cheese flavor.
More flavor variations:
- lemon juice
- lemon zest
- chopped fresh cilantro / coriander
- turmeric
- cumin
- garlic powder
- onion powder
- paprika
Recipe FAQs
You can't make tortillas with cauliflower and expect them to taste exactly like wheat tortillas. They do taste of cauliflower a LITTLE and it tastes GOOD.
Adding the psyllium husk, parmesan and spices masks the cauliflower flavor well. And of course, the more spices and extras you add, the more you "hide" the cauliflower.
Yes. Increase the microwave time during the prep process. Also, take extra care to squeeze out all liquid because frozen cauliflower is soggier than fresh.
Because cauliflower tortilla dough is gluten-free and more fragile, it's best to use the oven method.
If you wish, finish the tortillas in a skillet after baking. Gently fry them in an oiled non-stick pan over a low heat to crisp them up and brown a little more.
If your tortillas are too soft and fragile after baking, it means that they contain excess liquid. The reason? You did not squeeze the cooked cauliflower enough.
Don't worry, you can still save them!
Simply finish them off in the frying pan to remove any remaining liquid. This makes them firm and pliable.
Yes. Line the press with parchment or cling film first so the cauliflower tortilla dough does not stick.
How To Serve
Cauliflower wraps: Serve as a sandwich wrap with your favourite fillings or simply smother with mashed avocado.
Quesadillas: Melt grated cheese in between two tortillas. Use a pizza base or enjoy alongside this keto taco casserole, keto curry or soup.
Storage
Fridge: Store cauliflower tortillas in the refrigerator for 3-4 days. Don't Ieave them out at room temperature. I like to stack them between sheets of kitchen roll which absorbs any excess liquid.
Freezer: Stack the tortillas between pieces of parchment paper so they do not stick together. Freeze for up to 3 months.
To reheat: Reheat from frozen in the oven for 5 minutes. To reheat from chilled, gently warm in a non stick frying pan.
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Recipe
Cauliflower Tortillas
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 1 medium cauliflower head 600g or 21 oz / 1.3lb, chopped into 2 inch florets. Please measure this by weight.
- 1 tablespoon psyllium husk powder 10g
- ½ cup parmesan 45 g, finely grated
- 2 eggs large
- ⅓ teaspoon salt
- ½ teaspoon pepper
Instructions
- Preheat the oven to 180C / 350F (160C / 320F fan assisted). Line 2 large baking trays with parchment paper.
- Add the chopped cauliflower florets to a food processor and blend to a super fine consistency. Note: you want this much finer than cauliflower rice.
- Transfer to a bowl and microwave on high for 5 minutes. Allow to cool, then place in a muslin cloth, fine tea towel or a few sheets of super strong kitchen roll and squeeze out all the water.
- Add the compressed cauliflower into a mixing bowl, along with the psyllium powder, salt, pepper, parmesan and eggs. Mix to combine.
- Split the mixture into 6 and press into a circular shape onto 2 baking trays lined with parchment paper. Option to put another sheet of parchment paper on top and lightly roll with a rolling pin to get a nice flat top.
- Bake the tortillas for 20 - 22 minutes until golden, flipping at 15 minutes.
judy
Do you think this will work will egg whites only by doubling the amount of whites or are the yolks necessary?
I can't eat yolks. Thank you!
Katrin Nürnberger
Hi Judy, yes, it should work with the egg whites only - the main point of the eggs is to bind the tortillas, and that's what the white does. The yolk provides flavour. Perhaps add 1 more egg white.
Ruth
They look delicious unfortunately I do not have a microwave - any suggestions how to cook them instead?
Katrin Nürnberger
Of course. You can steam or boil the cauliflower florets. This will make them more watery, which means you'll have to take a little longer to squeeze out all liquid.
SSoraya
We are dairy free. Have you ever tried this with recipe vegan cheese?
Katrin Nürnberger
I have not, but I think it should work.
Bianca Auschra
Hi,
this recipe sounds super interesting and makes my mouth water. One question though, do you have an alternative for the use of a microwave, I don't have one. Can this step be replaced by boiling/baking/steaming'
Thanks in advance
Bianca
Katrin Nürnberger
Of course. You can steam the cauliflower!
priya singh
There are lots of food blogger like this But the best food recipe "Cauliflower Tortillas" is yours. Thanks for giving me this wonderful blog. I will try to make it like you.