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Get It NowToday’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
How To Make Cauliflower Tortillas - Recipe with 4 Ingredients
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Ingredients
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Cauliflower Tortillas / Wraps
Low Carb Quesadilla Filling (Optional)
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
Cauliflower Tortillas / Wraps
-
Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with parchment paper.
- Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grate 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 cheese cloth 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.
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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.
Low Carb Quesadillas
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To make the sauce, whisk together 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.
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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.
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Recipe Notes
Serving size: 1 tortilla
Nutrition info does not include the sauce and cheese, only the cauliflower tortillas. The low carb quesadillas are just one example of a way to use them.
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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116 Comments
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.
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.
MJ
0Thank you for your response and have a great Christmas
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!
Low Carb with Jennifer
0Hi! Just letting you know I have featured this recipe in my post roundup of 14 delicious recipes using cauliflower! https://jenniferbanz.com/14-delicious-low-carb-recipes-using-cauliflower
Maya | Wholesome Yum
0Thank you, Jennifer! I’ll check out the roundup and be sure to share it!
Jon
0This looks good, I’ll have to try it! Is it two per serving or one for the nutrition facts?
Maya | Wholesome Yum
0Thank you! One tortilla is a serving.
Cheryl Johnson
0I’m going to make this! Thank you for mentioning the ratio of 6 cups of riced cauliflower is 1 head of cauliflower. I use Trader Joe’s. There are so many recipes out there that require 1 head of cauliflower but not the measured amounts for riced cauliflower.
Suzanne
0These look so good! Do you know if there is anywhere to purchase pre-made cauliflower tortillas when you’re in a hurry?
Maya | Wholesome Yum
0Thank you! I haven’t found any pre-made cauliflower tortillas anywhere, but Trader Joe’s does sell riced cauliflower in a bag, which saves a little time when making your own. The tortillas can also be made in advance. I think fully cooked tortillas should hold up after being frozen, but haven’t tried it yet.
Anne Strine
0Hi, can I used cheddar or jack cheese rather than mozzarella? Thank you!
Wholesome Yum M
0Hi Anne, I believe either of those should work fine.
Tasha
0You had me at quesadilla. These look fantastic!
Sarah
0These look so good! My family would love them!
STACEY
0OMG, I love quesadillas so much 🙂
Georgina
0I love this idea but the jalapeno cream sauce looks particularly good!
sugarfreelondoner
0This looks totally delicious. Cauliflower and cheese is such a great combination.
Suzanne Seward
0Thank you Maya. That does help. I had not thought of putting it in a colander and pressing with another bowl. That will definitely help. And you answered a question I had not thought to ask,the ready riced cauliflower would need about 6 cups to equal the head. Thank you, I wondered about that after I had posted my question.
Stephanie@ApplesforCJ
0I love cauliflower quesadillas and these look awesome Maya! Actually I like cauliflower for so many things 🙂
Suzanne Seward
0Hi Maya; I’m new to your blog, am elderly, and use a walker around the house. I buzz around pretty good with it. 🙂 I love the sound and looks of this recipe and especially love recipes that do not require me to stand and cook for any length of time. I have a 12 oz. bag of organic Riced Cauliflower from Trader Joe’s. Would I steam it as you have it written in the recipe? And then proceed from there? I want to skip the step where I would run the head of cauliflower through the processor. And would it still be necessary to squeeze the heck out of it? Arthritic hands you know. I appreciate that you give the nutritional value for your recipes, being a Weight Watchers I can then calculate the points and still eat healthy. Yay!
Suzanne
Maya | Wholesome Yum
0Hi Suzanne, Yes, you can definitely use the riced cauliflower from Trader Joe’s and just steam that the same way. You’ll need about 6 cups of riced cauliflower to equal one head. Unfortunately, the squeezing step is still necessary. Sometimes it can be helpful to place the cheesecloth wrapped cauliflower rice onto a colander over the sink, place a bowl on top, then push down on the bowl, to get some of the water out that way. You’ll probably still need to squeeze manually at the end but it can help get most of it out initially in an easier way. The tortillas end up soggy if you don’t squeeze out enough moisture. Hope this helps!
Nicole Josan
0Just remember the indian recipe for making Paneer.
Put the curdled Milk (in this case the cauliflower) into a cloth, knot the 4 corners together. Hang it up somewhere and just rotate it to remove as much water as possible. Let it hang for a few more minutes, then put it in the sink and put a large pot on top of it. Fill the pot with as much water as possible and let it stand for an hour.
Voila! The very dry cauliflower or cheese is ready.
Shauna
0Thanks for these tips Nicole, I’ll definitely try this!
Lauren
0I hate wringing the cauliflower to dry it out. Could you bake it on low (105 degrees?) like drying fruit?
Maya | Wholesome Yum
0Hi Lauren, I haven’t tried that, but it might work. You can also stir fry it to evaporate the moisture, like I do when making cauliflower pizza crust.