Shop
My
Custom
Free Printable: Low Carb & Keto Food List
Get It NowCauliflower Tortillas That Actually Stay Together
I’ve seen my share of cauliflower tortillas in stores, but have you seen those labels? Most of them are basically just starches and preservatives, with just enough cauliflower added to call them cauliflower wraps.
I first created my own version to make quesadillas — like the ones that I (embarrassingly) remember from a fast food place in my college days — but have since used these to wrap anything and everything. Here’s why you’ll want to do the same:
- Sturdy and pliable enough to wrap – Of course you can fold them to make quesadillas like I did here, but they can also hold taco meat, barbacoa, or even gyro meat. I’ve even rolled them up with cream cheese, lox, and green onions! They usually turn out a bit thicker than my cottage cheese wrap recipe, but just as pliable.
- Pretty neutral flavor – Yes, they taste like cauliflower, but I actually don’t find the flavor too strong after baking them.
- 4 simple ingredients – Plus salt. And you can find them at most grocery stores.
- So much better for you – My cauliflower tortillas are packed with veggies and fiber, and low in calories. And unlike most, mine are low carb, grain free, and gluten free.
I haven’t eaten fast food in years, but for some reason the creamy jalapeno sauce in those quesadillas got stuck in my head. So, today I’ll show you both. Make my cauliflower wraps with me first, and then the quesadillas with them if you’re up for it!
My Recipe Tips
- The main trick when making cauliflower wraps is to get all the moisture out after steaming the riced cauliflower. Seriously, when you think you’ve gotten it all out, squeeze it like ten more times because you haven’t. The result should be a much smaller, very dense blob. It takes patience, which isn’t my strong suit, but for these homemade tortillas, it’s totally worth it.
- How I saved my cauliflower wraps when I didn’t get enough moisture out: If they are fragile when you remove them from the oven and cool for 10 minutes, simply fry them open-faced in a skillet. This helps make them more sturdy.
- Process the cauliflower with the grating blade if your food processor has one. I have this one and it does. I find it gives my cauliflower tortillas (as well as regular cooked cauliflower rice) a better texture than the S blade. Either will work, though.
- Feel free to take a shortcut with frozen cauliflower rice. You can steam it the same way, or with some brands you can even do it in the bag!
- Don’t skip the xanthan gum. It’s crucial to make these tortillas pliable. I usually find it in the baking aisle.
- Spread the tortillas very thin. Their texture is better that way. I aim for 1/4 to 3/8 inch thick.
- Want to mask the cauliflower flavor more? When I’m making these for tacos, I throw in some cumin and paprika.
- If you’re making my quesadillas, the creamy jalapeno sauce tastes even better if you chill it to let the flavors to develop. Sometimes I like to make a big batch to keep in the fridge for sandwiches, wraps, and more.
- Like a regular flour tortilla, these are more pliable when warm. They do still bend some when cold, but I recommend eating them warm — which is how they taste best, anyway!
Cauliflower Tortillas
These cauliflower tortillas have 4 simple ingredients, and are sturdy enough to wrap and roll. Perfect for wraps, tacos, quesadillas & more!
Tap underlined ingredients to see the ones I use.
Cauliflower Tortilla:
Cheese Quesadilla Filling (Optional):
Instructions
[ See my tips ]Tap on the times in the instructions to start a kitchen timer.
Cauliflower Tortillas:
-
Preheat the oven to 400 degrees F (204 degrees C). Line two large baking sheets with parchment paper.
-
Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grating attachment if you have one.)
-
Transfer to a large bowl and microwave on high for 8-10 minutes (or steam using your favorite method), until cooked. Cool until the cauliflower is cool enough to handle. Transfer to a cheesecloth or towel, and squeeze tightly to get rid of as much extra liquid as possible. It should be dense and clumpy.
-
Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella, and salt. Process until smooth.
-
Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth.
-
Drop the cauliflower mixture into six areas on the lined baking sheets. Use a spatula or the back of a spoon to spread into thin circles. Bake for 8-10 minutes, until the edges are dry and the bottom is golden. (If both baking sheets don't fit in the oven side by side, do one at a time.)
Carefully flip over, then bake for 4-6 more minutes. Cool for 10 minutes before moving.
Quesadillas:
-
To make the sauce, whisk together the mayo, minced jalapenos, paprika, garlic powder, and cayenne in a small bowl or container. Cover and refrigerate to allow the flavors to develop (you can do this overnight if you have time).
-
Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of shredded cheddar cheese on top. Fold in half.
-
Heat an oiled pan over medium heat. Place two folded quesadillas in the pan. Fry for a couple of minutes, until browned, then flip and repeat on the other side. Repeat with the remaining quesadillas.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: 1 tortilla
- Tips: Check out my recipe tips above to help you get sturdy tortillas that you can roll and wrap, a way to save them if they are too fragile, a shortcut, how to mask the cauliflower flavor, and more.
- Storage: I often make these ahead and store them in the fridge. Just line with paper towels between them to absorb extra moisture.
- Freeze: I don’t recommend freezing the “dough”, but you can freeze the baked cauliflower tortillas for up to 3 months. I place pieces of parchment paper between the layers to prevent sticking.
- Note on nutrition info: The sauce and cheese are not included in these numbers, only the cauliflower wraps. The quesadillas are just one example of a way to use them. If you want to see the macros with this filling or any other filling, you can customize this recipe in my Wholesome Yum App (unmark the ingredients as optional) and it will calculate it for you.
📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
Add Your Notes Your Notes
Try More Of My Recipes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Cauliflower Tortillas
123 Comments
Heidi Strain
1If you want to really get moisture out of the cauliflower my trick is to place it in the fridge unwrapped for a couple of days. The fridge is excellent for taking moisture of of foods. I do this with shredded zucchini all the time. Can’t wait to try. Thanks.
Maureen Holguin
0This recipe is my favorite for cauliflower tortillas. Easy and very good!
Wholesome Yum M
0Hi Heidi, That’s a great tip! Thanks for sharing.
Re Baretela
0What size do you make the tortillas?
Maya | Wholesome Yum
0I recommend going by thickness rather than diameter. About 1/4 to 3/8 inch thick is ideal. This usually comes out to around 6 inches in diameter for me. Hope this helps.
Dennis N
0Love the recipe!
Sonja
0I made these and they have just cooled off. They taste EXCELLENT, but I have a couple of questions. I followed the recipe precisely and I had approximately 5 1/2 cups of cooked squeezed cauliflower to work with. I got 9 circles 4-41/2″ diameter each. How many cups should this recipe use? Also, they don’t bend for me, but break. What did I do wrong? Thank you so much for sharing your recipe and for your help troubleshooting.
Maya | Wholesome Yum
0I’m glad you liked the taste, Sonja! This recipe should make 6 tortillas, and the amount of cauliflower you had was about right (a large head is 5-6 cups), but you could end up with more if you made your tortillas smaller. Mine were about 6 inches. Just confirming, you did add the xanthan gum? This is crucial for them to bend. Also, they do become less pliable when they cool completely, much like flour tortillas can break when completely cold, so I recommend folding and eating them warm. Hope this helps!
Maya | Wholesome Yum
0Hi Kayla, The mozzarella is necessary to hold the tortillas together. Another type of shredded cheese would work, but I’m not familiar enough with Slimming World to know if that’s helpful for what you are trying to achieve.
GiGi
0Hi there! Is there a Vegan alternative? Thank you!??♀️
Maya | Wholesome Yum
0Hi GiGi, Dairy-free/vegan cheese alternatives might work, but I haven’t tested to find out. Let me know how it goes if you try that!
Lisa Foreman
0I replaced Xantham gum with equal part cornstarch. Turned out fine.
Chris
0There are more than 4 ingredients. False!!!
Maya | Wholesome Yum
1Hi Chris, Would you yell that at someone in person, too? Kindness goes a long way. 🙂 To answer your concern though, salt is usually not usually counted in recipes by convention, since everyone always has it.
Sue
0Hello- mine stuck to the parchment paper. Should I spray with oil first before baking? Or should I have cooked them longer before flipping? The bottoms was browned but the tops were still I soft and looked uncooked. Thx!!
Lauri Howard
0Mine stuck to the silpat mat. But, they tasted great. I think I made them too thick. Should they be about the same thickness as tortillas?
Maya | Wholesome Yum
1Sorry to hear that, Lauri! My instructions said parchment paper, not a silpat mat, so it’s possible that this mat isn’t nonstick enough for these sticky tortillas. I recommend using parchment paper next time. Regarding thickness, yes, these should be rolled out thin, but not as thin as regular tortillas. I usually aim for 1/4 to 3/8 inch thick. Hope this helps!
Maya | Wholesome Yum
0Hi Sue, Mine don’t usually stick to parchment paper if they are golden on the bottom, but yes, you can absolutely spray with oil next time to be on the safe side.
New to Keto
0Can you make these without the xantham gum? Is there something that should replace that?
Maya | Wholesome Yum
0Sorry, the xanthan gum is required. It prevents the tortillas from breaking when folding or rolling.
Meli
0Could it be replaced a xantham gum with arrowroot flour?
Maya | Wholesome Yum
0Hi Meli, That might work but I have not tested to know how much. You’d need a lot more, I would estimate 1-2 tablespoons. Let me know how it goes if you try this.
Janice Hansen
0How many cups of riced cauliflower equal the 1 1/2 pound head of cauliflower? Thank you!
Wholesome Yum M
0Hi Janice, 1 1/2 lbs should get you close to 5 cups of cauliflower.
Sharon taylor
0Delicious!
Veronica Cox
0Can you freeze the cauliflower tortillas? These are amazing. Thank you so much.
Wholesome Yum M
0Hi Veronica, You can freeze these tortillas. I would separate each one with a piece of parchment of freezer paper in between. When you are ready to use them, allow them to thaw for several hours at room temperature, and then re-heat right before use.
Anita Eyre
0Hi can you freeze them once you have cooked them. Also if yes for how long and how do I cook from defrost or frozen ?
Wholesome Yum M
0Hi Anita, You can freeze these tortillas. I would separate each one with a piece of parchment of freezer paper in between. When you are ready to use them, allow them to thaw for several hours at room temperature, and then re-heat right before use.
Marlene Fitch
0Hello… can these be fried in a pan instead of baked?
Wholesome Yum M
0Hi Marlene, These are most pliable when baked. I don’t recommend pan-frying unless you want them to be crisp.
Jill
0I made these a year ago and they came out amazing. Made them tonight and they seemed dry and a bit crumbly. What do you think i did wrong? I used frozen riced cauliflower instead of ricing myself. Thank you!
Wholesome Yum M
0Hi Jill, The texture should be the same whether you use fresh or frozen riced cauliflower.
Claire
0Hi Maya, Just wondering if psyllium husk powder would be a good substitute for the Xanthan gum? Thanks Claire
Wholesome Yum M
0Hi Clarie, I am sorry, that won’t work here. Xanthan gum is the best option here.
Patricia
0I was wondering if roasting the cauliflower first instead of steaming, would eliminate the excess moisture problem?
Wholesome Yum M
0Hi Patricia, Yes that would work, however, it may not get all the moisture out. You will want to wring out as much of the moisture as possible before using in the tortillas. Also, your tortillas will have a slightly different flavor when roasting instead of steaming. Please let us know how yours turn out!
Patricia
0The roasted cauliflower worked very well, these were delicious with magic green sauce ….and anything!
Thank you for the recipe Stephanie.
Corinne Scott
0I purchased riced cauliflower. How many cups would you say I should use for this recipe?
Wholesome Yum M
0Hi Corinne, A 14-16 oz bag should do well in this recipe.
Christine Schindler
0None of your links are good any longer. Refresh or delete please.
Maya | Wholesome Yum
0Hi Christine, Which links are you referring to?
Jose
0My wife and I love these tortillas. One thing I do different is I leave the rice raw. There’s enough moisture to cook it all the way through. Thank you for the recipe.