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Easy to make low carb cauliflower tortillas are gluten-free and paleo friendly. And they make great wraps for keto sandwiches.
Why tortillas made with cauliflower?
After creating my egg-free almond flour low carb tortillas, I thought I’d try another option for those who need a nut free recipe. Although coconut flour is a great alternative to nut flours, I decided to experiment with a cauliflower based dough instead.
Cauliflower is such a versatile vegetable. I’ve used it to make keto grilled cheese and cheesy low carb breadsticks. And there’s tons of recipes for cauliflower pizza crust. So I figured it’d be perfect for making keto friendly tortillas too.
So a quick search turned up a cauliflower tortillas recipe at Slim Palate which is pretty good, but I always like to tweak recipes to make them even better. If you have a head of cauliflower ready to go, the other ingredients are likely already in your pantry. And if you don’t have fresh cauliflower on hand, a frozen bag of cauliflower rice should work too.
How to make cauliflower tortillas
Preparing the riced cauliflower
To make the tortillas, you’ll need two cups of cooked cauliflower rice. I like to rice fresh cauliflower in the food processor because it can be chopped finer than the pre-riced cauliflower. However, it’s fine to use fresh or frozen cauliflower that’s already been riced. You may just be able to see the bigger pieces in the finished product.
The cauliflower is 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 riced cauliflower needs to have as much moisture removed as possible. I do this by placing it in a kitchen towel and squeezing it to press most of the liquid out.
Making the tortilla dough
After removing most of the liquid, the cauliflower is placed back into the mixing bowl. Eggs and seasonings are then stirred in. I used garlic powder and salt, 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.
I thought the dough was too thin so I added in a tablespoon of coconut flour. 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 the tortillas
The dough is divided evenly into six portions. Each portion is then formed into a flat round tortilla shape on a lined baking sheet. 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 tortilla needs to be pan fried. I use a lightly oiled non-stick pan to do this. It only takes a minute or two to pan fry them. Then they are ready to use for low carb fajitas or tacos or as a wrap for sandwiches.
How to store cauliflower tortillas
If you won’t be eating the tortillas right after cooking, you’ll want to store them in the refrigerator or freezer. 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.
I haven’t seen commercially prepared cauliflower tortillas sold online or in stores. But you can buy frozen cauliflower pizza crusts. The ones sold by KBosh Foods are really thin so they could be used as wraps. And they are vacuum sealed so they can be stored long term in the freezer.
What do cauliflower tortillas 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.
Printable Recipe
Ready to try these keto paleo tortillas? Just use the handy printable recipe below. And be sure to leave a comment if you do give them a try to let us know how they worked out.
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Cauliflower Tortillas
Ingredients
- 2 cups finely riced cauliflower
- 2 large eggs
- 1/4 teaspoon garlic powder optional
- 1 tablespoon coconut flour
- salt and pepper to taste
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
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
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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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Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Rae Stang says
Hi Lisa
I don’t like to microwave food
Can you just steam the cauliflower rice?
Or steam the cauliflower, then rice it?
Lisa MarcAurele says
Of course! I just find it easier (and quicker) or microwave. A steamer basket in an Instant Pot is another method I like to use.
sylvia says
trying your recipe, loved it, thanks-
Pallavi says
Can I store this dough and use it the next day as well
Lisa MarcAurele says
I don’t see why not.
Shiho says
Thank you for the recipe, I love tortillas and if I can make it low carb, it will be a bonus. Thank you!
Jane Saunders says
I can’t get over how good these look. It’s hard to guess on appearances that these are not regular tortillas. Amazing recipe.
Ghazala says
Could the coconut flour be substituted for almond flour?
Lisa MarcAurele says
Coconut flour was chosen for it’s absorbency properties which almond flour doesn’t have. However, the recipe should work without it because of the eggs.