This easy cauliflower tortillas recipe contains only 4 ingredients. It makes pliable low carb tortillas that bend easily and do not break. Use these cauliflower wraps in your favourite Mexican recipes, as a sandwich wrap or even as a base for low carb pizza.
I have been making keto friendly and gluten-free tortillas for years, using this Low Carb Tortillas recipe with almond flour and this Spiced Coconut Flour Tortillas recipe.
However, as someone writing about food on a daily basis, I am always up for trying out something new. Enter these cauliflower tortillas!
Cauliflower may seem like a surprising substitute for corn or grains, but it actually works really well.
These are a little thicker than corn tortillas, but are awesome as a low carb sandwich wrap or in burritos and tacos.
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🌟 Why You'll Love This Recipe
- Delicious bread alternative - a great way to pack in more healthy veggies to your diet
- Easy 4 ingredient recipe
- No need for a tortilla press - simply press them into shape with your hands
- Keto friendly and gluten-free
- Low in calories and nut free
- Can be prepared ahead and freezes well
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.
Ingredients
Many cauliflower tortilla recipes use mozzarella or xanthan gum to help bind the cauliflower. I found a way to make pliable tortillas without either.
Check out the ingredients I used:
- 1 head of Cauliflower - chopped into florets. Please measure this by weight and not in cups as it's much more exact.
- 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 colour 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
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Add the chopped cauliflower florets to a food processor and pulse to a super fine consistency. It needs to be much finer than cauliflower rice, more like couscous.Â
Step 2: 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 strong kitchen roll and squeeze out all excess moisture.Â
Step 3: Add the compressed cauliflower into a mixing bowl, along with the salt, black pepper, parmesan and eggs. Stir to combine.Â
Step 4: Split the mixture into 6 and press into a circular shape onto 2 baking sheets 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.
Step 5: Bake the cauliflower tortillas until golden. Flip during baking.
Variations
Here are some suggestions how you can change up the recipe:
Egg free: Sub in flax eggs. Note that I have not tried this yet myself, but it should work.
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
FAQ
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, it should work as well. Simply increase the microwave time accordingly during the prep process.
Ready-made cauliflower rice is not fine enough for the recipe to work. Make sure you blend shop-bought cauliflower rice to a finer consistency before proceeding with the recipe.
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 because 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 will make them firmer and pliable so they don't break.
How to serve
Cauliflower wraps: Serve as a sandwich wrap with your favourite fillings or simply smother with some avocado for a quick keto lunch.
Quesadillas: Make low carb quesadillas by melting grated cheese in between two tortillas. Use a pizza base or enjoy alongside your favourite taco casserole, 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
- â…“ 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.
priya singh
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