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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!
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:
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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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I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Cauliflower Tortillas
123 Comments
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.