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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.
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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
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!
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.
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!