Cauliflower Tortillas for Wraps and Taco Shells

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With just 3 simple ingredients, you can make cauliflower tortillas to use as wraps and taco shells. They can also be used as a base for personal size pizzas.

If you need a wrap for burritos, a taco, or even a sandwich, there’s no need to buy expensive pre-made ones. You can easily make your own at home with just a few simple ingredients.

Although my almond flour tortillas and coconut flour tortillas make great keto wraps, I wanted to try something different. So I came up with a recipe for cauliflower tortillas too.

These vegetable based wraps are a little thicker than my other recipes. They also need to be baked in addition to pan frying.

But the good thing is that you can shape them with your hands. There’s no need to roll out the dough or use a press!

How to make cauliflower tortillas

To make the recipe, you only need riced cauliflower (fresh or frozen), eggs, and a small amount of coconut flour.

• Cook the cauliflower using your preferred method. I find microwaving is the fastest.

• Squeeze out excess moisture by placing the cooked cauliflower in a dish towel.

• Place cauliflower in large bowl and add remaining ingredients. Stir to combine well.

• Divide and form six flat rounds onto a lined baking sheet.

• Bake at 375°F for 10 minutes then flip and continue baking another 5-7 minutes.
• Place each round on a baking rack to cool for 10 to 15 minutes.

• Brown both sides of each tortilla in an oiled frying pan over medium heat.

That’s all there is to it!

Preparing the riced cauliflower

To make the tortillas, you need two cups of cooked cauliflower rice. It’s best to grate it fresh with a food processor because it can be chopped finer than the pre-riced cauliflower.

It’s okay to use fresh or frozen cauliflower that’s already been riced. But you may be able to see the bigger pieces in the finished product.

The cauliflower needs to be cooked before using. I find the most efficient method is to use the microwave because it can be cooked right in the mixing bowl. But if you prefer to use the stovetop, it can be stir fried in a pan until tender being careful not to brown it.

Once cooked, the cauliflower needs to have as much moisture removed as possible. Otherwise, the dough will be too wet and it won’t hold together well.

Variations

I used garlic powder and salt to season the wraps, but you can use fresh garlic along with some dried herbs. Oregano, thyme, and basil would be excellent additions. A little ground black pepper can be added too.

To thicken the dough, a tablespoon of coconut flour is added. If you don’t have any coconut flour, it can be omitted or you can try adding in a little flax or psyllium husks instead. Adding a touch of flour also helps make the cauliflower tortillas less eggy.

Cooking tips

When forming the cauliflower tortillas, they should be made as flat as possible. To prevent sticking, you’ll want to line the baking pan with parchment paper or a silicone baking mat.

To get brown and crispy edges, each round needs to be pan fried in a lightly oiled non-stick pan. It only takes a minute or two to pan fry them. Then they are ready to use for low carb fajitas or taco shells or as a wrap for sandwiches.

What do they taste like?

It’s difficult to make tortillas out of cauliflower and make them taste like wheat ones. So don’t expect these to taste like the high carb ones you’ve eaten in the past.

However, you can hide the cauliflower and egg taste by adding in herbs and seasonings. I also found that the addition of coconut flour make them less like omelettes.

How to store cauliflower wraps

If you have leftovers, you’ll want to store them in the refrigerator or freezer. It’s not recommended to leave them out at room temperature for more than a few hours.

They should last at least a week in the refrigerator and at least three months in the freezer. To store them even longer in the freezer, it’s best to vacuum seal them so they don’t get freezer burn.

Other recipes to try

Cauliflower is such a versatile vegetable. It can be used for a lot more than low carb side dishes. Here’s a few more ideas:

• Cauliflower Pizza Bites are a great appetizer idea that can be made in advanced.
• Keto Grilled Cheese is an adult take on a childhood favorite sandwich.
• Cauliflower Breadsticks are a cheesy bread that even the kids will enjoy.
• Keto Fruit Pizza is an easy dessert that is sure to be a hit. It’s perfect for sharing at summer picnics.
• Cauliflower Pizza Crust (Keto) is super easy to make so there’s no need to buy pre-made ones.

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Cauliflower Tortillas

Author: Lisa MarcAurele

5 from 4 votes

Easy to make low carb tortillas made from riced cauliflower are gluten-free and paleo friendly. And they make great wraps for keto sandwiches.

Recipe Video (Click on Image to Play)

Prep Time10 mins

Cook Time17 mins

Cooling TIme15 mins

Total Time27 mins

Course: Bread

Cuisine: Mexican

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Servings 6 people

Calories 42

Ingredients

• ▢ 2 cups finely riced cauliflower
• ▢ 2 large eggs
• ▢ ¼ teaspoon garlic powder optional
• ▢ 1 tablespoon coconut flour
• ▢ salt and pepper to taste

US Customary – Metric

Instructions

• Preheat oven to 375°F. Line a sheet pan with parchment paper or a silicone mat.
• Place riced cauliflower in a microwavable bowl and cook on high for 2 minutes. Stir the cauliflower then microwave another 2 minutes.
• Transfer the cooked cauliflower rice into a dish towel and squeeze out as much liquid as possible.
• Put the cauliflower back into the bowl and stir in the eggs and garlic powder (if using). Then stir in the coconut flour, salt, and pepper.
• Divide mixture into 6 mounds onto the prepared sheet pan and flatten each into a flat tortilla shaped rounds.
• Bake for 10 minutes at 375°F, flip each circle, then bake for another 5-7 minutes. Remove from oven and place each tortilla on a baking rack to cool for 10-15 minutes.
• While tortillas are on the cooling rack, add a tablespoon or two of oil into a skillet and heat over medium heat. Once oil is hot, brown each side of the tortillas in the pan to crisp up the edges.

Notes

Inspiration for these cauliflower tortillas comes from Slim Palate.

To give the tortillas some flavor, feel free to add in some dried herbs like oregano, thyme, and basil.

The tortillas can be stored in the refrigerator for up to a week.

The cauliflower tortillas can be frozen for long term storage. They will last at least 3 months and even longer if vacuum sealed before freezing.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1tortilla | Calories: 42 | Carbohydrates: 3g | Protein: 3g | Fat: 1g | Saturated Fat: 0g | Cholesterol: 62mg | Sodium: 42mg | Potassium: 182mg | Fiber: 1g | Sugar: 1g | Vitamin A: 90IU | Vitamin C: 25.7mg | Calcium: 21mg | Iron: 0.5mg

Additional Info

Net Carbs: 2 g | % Carbs: 27.6 % | % Protein: 41.4 % | % Fat: 31 % | SmartPoints: 1

Values

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Note on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

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First Published: January 28, 2019… Last Updated: May 9, 2020