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.
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.
💕Why you'll love them
This recipe is a great way to pack in more healthy veggies to your diet. Cauliflower tortillas are also a delicious bread alternative if you can’t eat or want to cut back on nuts, coconut and of course, corn and grains. Want more reasons?
- Easy 4 ingredient recipe
- No need for a tortilla press - simply press them into shape them with your hands
- Full of vegetable goodness
- Keto friendly, 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 tortillas. 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.
- You must 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 is a very fine powder and the consistency of flour. If you are using whole psyllium husks (these look like tiny sticks, which is why people often confuse it with psyllium powder), double the amount.
Many cauliflower tortilla recipes use masses or 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 - medium (5-6 inch diameter), chopped into florets. Please measure this by weight and not in cups as it's much more exact. You need to use 600 grams or 21 oz / 1.3lb.
- 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
(This section contains step by step instructions and photos that show how to make this recipe. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)
First, preheat the oven to 180C / 350F (160C / 320F fan assisted). Line 2 large baking sheets with parchment paper.
Add the chopped cauliflower florets to a food processor and pulse to a super fine consistency. Note: you want this much finer than cauliflower rice, more like couscous.
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 excess moisture.
Note: If you don't have a microwave, steam the cauliflower florets instead.
Add the compressed cauliflower into a mixing bowl, along with the salt, black pepper, parmesan and eggs. Stir to combine.
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.
Bake the low carb cauliflower tortillas for 20 - 22 minutes until golden, flipping at 15 minutes.
🔄 Recipe 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
- garlic powder
- onion powder
Do they taste "real"?
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.
I think that adding the psyllium husk, parmesan and spices masks the cauliflower flavor quite well. And of course, the more spices and extras you add, the more you "hide" the cauliflower.
Can I use frozen cauliflower?
I always prefer to use fresh cauliflower over frozen, but using frozen cauliflower 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.
Can I make them in a frying pan?
Because cauliflower tortilla dough is gluten-free and more fragile, it's best to use the oven method.
If you wish, you can finish the tortillas in a skillet after baking. Gently fry them in an oil non-stick pan over a low heat to crisp them up and brown a little more.
Why are my tortillas fragile?
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
Serve as a sandwich wrap with your favourite fillings or simply smother with some avocado for a quick keto lunch.
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.
More tortilla recipes
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Cauliflower Tortillasfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- 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.
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