Name: How To Make Cauliflower Tortillas - Recipe with 4 Ingredients
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Ingredients: 1 large head Cauliflower ((cut into florets)); 3 large Egg; 3/4 cup Mozzarella cheese ((shredded)); 1/2 tsp Sea salt; 1/2 tsp Xanthan gum; 6 tbsp Mayonnaise; 2 tbsp Jalapenos in water ((from a jar, minced, with liquid included - equivalent to 2-3 slices + liquid)); 3/4 tsp Paprika; 1/2 tsp Garlic powder; Cayenne pepper ((to taste)); 1 1/2 cups Cheddar cheese ((shredded))

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Today’s cauliflower tortillas are inspired by an old favorite. It’s confession time. Back in my high school days, Taco Bell quesadillas were my go-to fast food. The spicy jalapeno sauce was my favorite part.

Nevermind all the processed ingredients those quesadillas were filled with – I wasn’t even thinking about that stuff back then. Sure, I still tried to get my veggies in, but looking at food processing wasn’t even in my radar.

A lot has changed since then and I haven’t eaten fast food in years, but for some reason that creamy jalapeno sauce got stuck in my head recently. It occurred to me that I could probably recreate it without using any processed ingredients.

Enter my health-ified low carb quesadillas. All the gooey, cheesy goodness, a tantalizing jalapeno kick, and none of the carbs or gluten! And, the tortillas are made with cauliflower. (But if you prefer a ground flour, try these almond flour tortillas instead!)

How To Make Cauliflower Tortillas That Won’t Break

I make low carb tortillas with coconut flour and cauliflower nachos all the time, but since I’m always looking for a challenge, I wanted to try my hand at the best cauliflower tortillas recipe. More specifically, I really wanted to make a version that wouldn’t fall apart!

Cauliflower tortillas have actually been one of my favorite low carb and grain-free wrap alternatives for years now. But, up until recently, they were not very sturdy.

Without the gluten found in traditional ones, most cauliflower tortilla shells tend to rip or fall apart rather easily. I was determined to change that. And it worked!

With the simple addition of xanthan gum, I’m pleased to report that these tortillas are beautifully pliable! You can fold them, roll them, and do pretty much anything that you would with regular tortillas.

I usually avoid gums and thickeners, but for these tortillas the xanthan gum really was necessary. It’s worth the tiny amount required, I promise.

The Trick To Making Cauliflower Wraps

If you haven’t tried cauliflower tortillas yet, now you have no excuse not to. You can do it with just four ingredients (plus salt) using this recipe.

They are deceptively easy to make and taste delicious! Of course, they also happen to be packed with fiber, low in carbs, and made primarily with good-for-you cauliflower.

What’s not to like?

The main trick when making cauliflower wraps is to get aaaall the moisture out after steaming the riced cauliflower. Place the steamed cauliflower rice in a cheese cloth, and squeeze, squeeze, squeeze! Seriously, when you think you’ve gotten it all out, squeeze it like ten more times because you haven’t.

It takes patience, which isn’t my strong suit, but for these yummy cauliflower tortillas, it’s totally worth it. The result should be a much smaller, dense blob of cauliflower mush that sticks together. It may not sound appealing, but it will be when the tortillas are done!

Just in case, there is one technique to save these low carb cauliflower wraps if you find that they are fragile after you take them out of the oven. Mainly this happens if you didn’t get enough moisture out. (I warned you, right?)

If you run into this situation, they are still salvageable! Simply fry them open-faced for a bit before folding them over when making quesadillas. This will help make them more sturdy.

Low Carb Quesadillas Using Cauliflower Wraps

Since these cauliflower tortillas started with a craving for Taco Bell quesadillas, you can probably guess the first thing I ended up making with them. Low carb quesadillas, of course!

The great thing about them, aside from how good they taste, is that you can make everything in advance. Then, just quickly assemble when you’re ready to eat.

The creamy jalapeno sauce tastes even better if you chill it to allow the flavors to develop. Sometimes I like to make a big batch and store it in the fridge for sandwiches, wraps, and more.

The cauliflower wraps can be prepared ahead of time, too. I store them in a plastic container with paper towels between them to absorb extra moisture.

When you’re ready to serve the low carb quesadillas, just spread the sauce on the cauliflower tortillas, top with shredded cheese, fold in half, and fry them up until the cheese melts. You can even microwave if you’re particularly impatient, but pan frying yields better results.

I think I found my new lunch obsession.

I made these low carb quesadillas without chicken so that I could serve them for my vegetarian cousin, but you could easily add in some pre-cooked grilled chicken for extra protein.

These cauliflower tortillas would be delicious for any other recipe needing a wrap. How about using them for bang bang shrimp tacos from Wicked Spatula? You can easily make those low carb by using these tortillas, sugar-free honey in the sauce, and possibly skip the tapioca.

If you’re sticking with the quesadillas, there are plenty of other versatility options, too. Why not throw in some grilled veggies for good measure? What are your favorite low carb quesadilla fillings?

Tools To Make Low Carb Cauliflower Tortillas

Tap the links below to see the items used to make this recipe.

Baking Sheets – You will need two baking sheets to roast your cauliflower for this recipe. This is the one that I prefer to use.
Parchment Paper – Don’t forget to line your baking sheets with parchment paper for easy clean-up.
Food Processor – This food processor is great for pulsing the cauliflower for this low carb recipe.

How To Make Cauliflower Tortillas - Recipe with 4 Ingredients

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116 Comments

Heidi Strain
1 April 15, 2021Reply

If 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.
- Wholesome Yum M
  0 April 15, 2021Reply
  
  Hi Heidi, That’s a great tip! Thanks for sharing.
- Maureen Holguin
  0 April 7, 2023Reply
  
  This recipe is my favorite for cauliflower tortillas. Easy and very good!
Sonja
0 September 27, 2023Reply

I 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.
- Wholesome Yum D
  0 September 28, 2023Reply
  
  Hi Sonja, This recipe should make 6 tortillas, but if your head of cauliflower was bigger you could end up with more. Did you add the Xanthan gum… this should help the tortilla be pliable.
Maya | Wholesome Yum
0 January 23, 2023Reply

Hi 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.
Lisa Foreman
0 January 8, 2023Reply

I replaced Xantham gum with equal part cornstarch. Turned out fine.
Chris
0 December 19, 2022Reply

There are more than 4 ingredients. False!!!
- Wholesome Yum D
  1 December 19, 2022Reply
  
  Hi Chris, Salt is not usually counted by convention since everyone always has it, so this recipe is considered 4 ingredients.
Sue
0 February 20, 2022Reply

Hello- 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!!
- Wholesome Yum D
  0 February 21, 2022Reply
  
  Hi Sue, You could spray the parchment paper if you are experiencing sticking.
New to Keto
0 January 23, 2022Reply

Can you make these without the xantham gum? Is there something that should replace that?
- Wholesome Yum D
  0 January 24, 2022Reply
  
  The xantham gum is a necessary part of this recipe.
  - Meli
    0 June 14, 2023Reply
    
    Could it be replaced a xantham gum with arrowroot flour?
    - Wholesome Yum D
      0 June 16, 2023Reply
      
      Hi Meli, Yes, I think that should work but you will most likely need more arrowroot powder than the recipe calls for.
Janice Hansen
0 August 4, 2021Reply

How many cups of riced cauliflower equal the 1 1/2 pound head of cauliflower? Thank you!
- Wholesome Yum M
  0 August 5, 2021Reply
  
  Hi Janice, 1 1/2 lbs should get you close to 5 cups of cauliflower.
Sharon taylor
0 March 11, 2021Reply

Delicious!
Veronica Cox
0 January 28, 2021Reply

Can you freeze the cauliflower tortillas? These are amazing. Thank you so much.
- Wholesome Yum M
  0 January 28, 2021Reply
  
  Hi 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
0 December 16, 2020Reply

Hi 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
  0 December 16, 2020Reply
  
  Hi 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.