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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!
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Ingredients
Tap underlined ingredients to see the ones I use.
Cauliflower Tortilla:
Cheese Quesadilla Filling (Optional):
Instructions
Tap on the times in the instructions to start a kitchen timer.
Cauliflower Tortillas:
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Preheat the oven to 400 degrees F (204 degrees C). Line two large baking sheets with parchment paper.
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Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grating attachment if you have one.)
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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.
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Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella, and salt. Process until smooth.
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Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth.
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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:
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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).
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Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of shredded cheddar cheese on top. Fold in half.
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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?
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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.
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Cauliflower Tortillas
121 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.
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.
Stephanie J
0Thanks so much for this recipe. IS it possible to not use the yolk? I know that you say the cheese is pretty necessary because the melting holds it together more, but din’t know if eggs were necessary and if so if I could just use egg white. Thanks.
Wholesome Yum M
0Hi Stephanie, I have not tested this recipe without using the egg yolks, so I don’t know if it will work. If you decide to try it, please share your results here!
Birgit Mains
0Love it
Lisa
0Hi Maya, I thought I left a comment yesterday but I don’t see it. Anyway, I made this with the Trader Joe riced cauliflower and it came out a too runny. So I added like 5 tbsp. of almond flour and another maybe 1/2 cup of mozzarella cheese. I was still worried because they were still not stiff in any way. I made them for 15 minutes and flipped them for 5 more and they were a little brown in color but tasted really good for my fajitas. These may work well for pizza too if they are thicker. Thanks for all your wonderful recipes! I have made several and they are always delish!
Lisa
0Hi Maya I used the Trader Joe cauliflower and it is not thick enough. I wrung it out so good. What can I thicken up with? It seems to eggy too.
Wholesome Yum M
0Hi Lisa, You can add a pinch more xanthan gum to help reach the correct consistency.
Cathi
0Cook times were 16 minutes and flip for 5 more.
Jordan
0Stumbled across your recipe looking for low carb tortillas. However, I’m plant-based not keto. How important is cheese to the recipe? I’m thinking I could use flax eggs & shredded Violife mozzarella cheese instead.
Wholesome Yum M
0Hi Jordan, The mozzarella is very important for the structure of these tortillas. If the alternative cheese you mentioned melts similarly to mozzarella then I think it should work.
Eric
0I use avocado in place of mayonnaise for many of my recipes. The trick I have found to remove excess water from the avocado puree is to freeze the avocado puree thaw it and pour off any excess water. Placing the avocado to thaw in a coffee filter helps to reduce the moisture. Alternately adding dried herbs / onion soaks up some of the moisture. Of course that would be if the mayonnaise is being used as an ingredient rather than a spread.
Wholesome Yum M
0Hi Eric, Thanks for the great tips!
Bonn
0Hi! Is it possible to use Cornstarch at a 1:1 ratio if I do not have Xanthan Gum? Thanks.
Wholesome Yum M
0Hi Bonn, Cornstarch is not low carb, but if you don’t mind that, then it will work fine in the recipe.
MJ
0Can the tortillas freeze be frozen? I just made them tonight for the first time but may not have fish tacos tonight. The other recipe I used broke when filled. That’s why I was excited about your recipes. As you must know grandmas do whatever they can to make the grand kids happy.
MJ
0Thank you for your response and have a great Christmas
Wholesome Yum M
0Hi MJ, 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.
Zaina
0Hi,
I loved your recipe but I have a question, can I remove Xanthan Gum. Is this ingredient optional? I will be waiting for your answer thank you
Wholesome Yum M
0Hi Zania, The xanthan gum makes these tortillas pliable and soft. I would not skip it in this recipe.
Tina
0These were AMAZING!!! I DO NOT like anything cauliflower….UNTIL NOW!!! Thank you so much for this recipe!!!
Bobby Surface
0If I’m using packaged cauliflower rice, how much do I use?
Wholesome Yum A
0Hi Bobby, you’ll want about 4 cups of cauliflower rice.
Kristi
0Hi Maya – I’ve been looking for cauliflower recipes and I keep finding that a lot of them add cheese. Is there a dairy-free substitute I could use instead? Thank you.
Wholesome Yum
0Hi Kristi, it depends on the recipe. Dairy-free cheese alternatives can sometimes work, but I’m not sure it would work here. You can always check my dairy free recipe index for more ideas: https://www.wholesomeyum.com/diet/dairy-free/
Sherita
0Hi Maya,
If I freeze these, do I have to cook the tortillas first?
Do I have have to cook the cauliflower? Or can I just blend it with the egg and make the tortillas?
Wholesome Yum
0Hi Sherita, you should cook the tortillas before freezing. The cauliflower should also be cooked, otherwise the consistency will not be as soft.
Beth
0Can these be made thinner than shown in the photo so they resemble a flour tortilla more?
Maya | Wholesome Yum
0Hi Beth, Feel free to get them as thin as you can!
Bess
0Can baking powder be used instead of the xantham gum
Maya | Wholesome Yum
0Hi Bess, No, they are not at all related.
Megan
0I read somewhere that you can put cauliflower into a juicer and use the pulp that is leftover – it’s perfect because all of the moisture is taken out! You don’t even have to cook it afterwards – just use in your recipes!
Maya | Wholesome Yum
0Thank you for sharing, Megan! I don’t have a juicer but sounds like a great idea!
Fernanda Ochoa
0Hi! Do I absolutely need a food processor or can I use something else? Will a bullet work? Is that considered a processor? Lol
Thank you!
Maya | Wholesome Yum
0Hi Fernanda, Yes, you can use a bullet.
Sandy
0I only had about 2 cups of riced cauliflower so I made 1/3 of the recipe which only made 2…ABSOLUTELY FABULOUS tortillas! They turned out perfect! Made chicken fajitas and saw your sauce and made it with sour cream….also delicious
Kim
0Hi Maya, how do you think these would freeze in making a huge batch and freezing for down the road?
Maya | Wholesome Yum
0Hi Kim, They freeze great! Just line with parchment paper between them.
Karen
0Hey! Idea… or question: after you cook the cauliflower, and you want to remove excess water, could you dehydrate it for a while?
Maya | Wholesome Yum
0Hi Karen, I haven’t tried that. I don’t think it’s needed, but let me know how it goes if you try.
Mie Ling Watson
0This look amazing! I can’t wait to try these. Can you tell me approximately how much cauliflower is 1 1/2 lbs? If I’m eyeballing it?
Maya | Wholesome Yum
0Thank you, Mie! It’s the florets from approximately one head of cauliflower, but can vary depending on its size. I used weight because for bread recipes the wrong amount can cause them to not turn out right.
Madeline Harper
0What is xanthan gum and where can I find it?
Maya | Wholesome Yum
0Hi Madeline, Xanthan gum is a binder, thickener and stabilizer. You can get it here.
Claudia Mapes
0Tried it and LOVED IT!
Maya | Wholesome Yum
0I am so happy that you liked them, Claudia! Have a great day!
Karen
0Could I sub gelatin for the xanthan gum?
Maya | Wholesome Yum
0Hi Karen, I haven’t tried it, but think you can! You’d need more gelatin compared to xanthan gum.
Elizabeth
0These are delicious!! Thank you SO much for coming up with these. I love your other tortilla recipe, but I was so happy to not have to get out my rolling pin for these.
Maya | Wholesome Yum
0I a so happy to hear that, Elizabeth! Thank you for stopping by!
Catherine E Al-Hamad
0I would use the dry fry method to release all the moisture. (Such as recipe for cauliflower crust.)
Maya | Wholesome Yum
0Hi Catherine, Yes, you can do that. The instructions are the same as in the cauliflower pizza crust here.
Victoria
0Could these tortillas be cut into thin strips and used as noodles? Would they hold their form under a sauce?
Maya | Wholesome Yum
0Hi Victoria, That’s such a great idea! They might. The xanthan gum definitely makes them pretty sturdy. Please let me know how it goes if you try!
Shauna
0Hi Maya,
I love and cant wait to try your cauliflower quesadillas. I could use some feedback regarding the steaming of the processed cauliflower. We don’t microwave in our house and would like a suggestion as to the next best way to steam the rice. I have a rice cooker/steamer and I have a bamboo stacking steamer basket. Would either of these be effective in the steaming process?
Hope to hear back from you soon,
and have a beautiful day!
Shauna Hegan-Rumohr
Maya | Wholesome Yum
0Hi Shauna, Any kind of steamer will work, as long as the holes aren’t too big that the cauliflower rice falls through. Otherwise if the holes are too big, you can line with cheesecloth to keep it from falling through. Otherwise the recipe would be the same. Hope you’ll love the quesadillas!
zac
0Phenomenal! I have been trying to find a low carb vegetarian recipe my wife would crave and these tortillas delivered. I didn’t actually use your sauce though, went with a sauce I know and love in the ratio of a cup of low fat yogurt to three tablespoons of the juice of a can of chipotle peppers in adobo sauce. She went back for seconds, for sure!
Maya | Wholesome Yum
0Hi Zac! I am so happy you and your wife liked the tortillas. Thanks for stopping by!
Emma S.
0These are amazing. I made them two days ago and loved them so much that I made another batch again today.
Pliable, tasty, brilliant for a low carb or gluten-free lifestyle. Now to try them on the kids to see if they will eat them too.
Maya | Wholesome Yum
0Thank you, Emma! Hope the kids love them!