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February 18, 2021 5 min read

Going low-carb doesn't have to mean missing out on tacos, burritos, and all of the other delicious foods you can wrap in a tortilla. This tortilla recipe uses riced cauliflower to create tortillas with a smooth texture so you can make delicious keto-friendly wraps that won't crumble. 

Are you on a grain-free or low-carb diet? Or just attempting to up your veggie intake? 

Cauliflower tortillas are the ultimate solution for both. A cauliflower wrap uses riced cauliflower as its base instead of wheat or cornflour

These wraps are a double win - we remove the gluten and empty carbs in our recipe and replace them with fiber and nutrient-dense cauliflower. 

Of course, eating a cauliflower wrap also gives you an extra serving of veggies on top of whatever vegetables you put inside your wrap, too! You'll be getting those 5-13 servings of fruits and vegetables the USDA recommends in no time. 

Some gluten-free tortillas leave something to be desired when it comes to texture. We've spent our fair share of time trying to peel apart layers of the gluten-free brands from the grocery store that manage the impressive feat of somehow being too sticky and crumbly at the same time. 

Our cauliflower wrap recipe will not disappoint you. We've added eggs to keep the dough together so that you can actually use one to wrap up your favorite tacos or burritos. 

Try our simple recipe to make this delicious and nutritious flatbread at home!


What are Cauliflower Tortillas?

Cauliflower tortillas are precisely what you'd imagine - a thin flatbread that contains cauliflower. 

We swap out the typical wheat, corn, or gluten-free flour typically in tortillas, and replace it with cauliflower. 

What is riced cauliflower?

Riced cauliflower is raw cauliflower that's whipped through a food processor or grated to form small granules. Because cauliflower is white, it looks much like rice when it's broken down. 

We can use riced cauliflower in pizza crust, stir-fries, Greek salad, casseroles - even smoothies can get an extra boost, and the mild flavor doesn't ruin the sweet taste. 

Riced cauliflower lends itself well to tortillas because although its flavor isn't as neutral as wheat, its mild nutty flavor is a delicious substitute. 

Cauliflower tortillas typically contain a few simple ingredients - riced cauliflower, egg, salt and pepper, and various flavorings. 

Is cauliflower good for you?

These cauliflower wraps aren't just for people with gluten allergies and on low-carb diets, although it's great for both of those. 

Cauliflower is a nutrient powerhouse packed full of digestion-aiding fiber, immunity-boosting vitamin C, and a load of other vitamins and minerals. 

This healthy veggie also contains antioxidants and is very low in calories, with only 25 per cup, making it an excellent choice for low-calorie dieters. 

How To Make Cauliflower Tortillas

These tortillas are super-quick to whip up, with very few ingredients required. 

A few cooking notes to keep in mind before we begin:

  • Invest in a tortilla press if you plan to make these often, as it'll speed up the process and give you the most evenly-cooked tortillas;
  • And squeeze all of the liquid out of the riced cauliflower before you make the tortillas; otherwise, your tortillas may be a funky texture or get soggy.

Cauliflower Tortillas Recipe - FAQ

Can I use frozen cauliflower rice instead?

Absolutely! Frozen riced cauliflower is a convenient substitute that can save you some time. Let the riced cauliflower thaw, then prepare according to the recipe above.

You can also find fresh riced cauliflower at most grocery stores for those nights when you're short on preparation time and energy but still want to eat a nutritious, tasty meal.

Do I need a tortilla press?

Using a tortilla press to make these cauliflower tortillas does save your time and makes the process a lot easier. 

If you don't own a tortilla press, line two baking sheets with some parchment paper. Lay the tortilla dough portions evenly between the two sheets, with four on each one. 

Using a fresh sheet of parchment paper, press down on each ball carefully to spread the dough into eight 6-inch tortillas. 

You can also use a hard, flat surface, like a cutting board or heavy plate, to press down on the tortilla dough balls with the parchment placed on top of them. 

With this method, you should be extra-careful to press the dough balls down as evenly as possible so they cook evenly and wrap well. 

Is this recipe gluten-free?

This recipe is 100% gluten-free, making it the perfect choice for celiacs and gluten avoiders. 

How long can I store these cauliflower tortillas?

Vegan cauliflower tortillas will keep in a sealed Ziploc bag in the fridge for up to 5 days. Ensure that they're completely cool when you put them in the bag, as excess moisture in the bag can make them go bad more quickly.

Can I make this recipe vegan?

You certainly can! While this recipe is vegetarian, it contains eggs. Instead of chicken eggs, you can use flax eggs, and they'll still hold together pretty well. 

For every egg in a recipe, mix together 1 tbsp of ground flaxseed with 3 tbsp of water. Mix, and let sit in your fridge for 15 mins to thicken. When you remove the flax egg from the refrigerator, it should have a goopy texture similar to real eggs. 

What to Eat with Cauliflower Tortillas

You can use these tortillas anywhere you'd use a wheat or corn tortilla. 

Here are a few of our ultimate wrap options:

  • Breakfast quesadillas
  • Cream cheese pinwheels
  • Thai chicken wraps
  • Chicken caesar salad wraps
  • Fish, shrimp, meat, or bean tacos
  • Burrito wraps

This recipe has too many savory spices to make a sweet wrap. If you want your wraps for peanut butter, fruit, and other sweets, omit the spices and try a pinch of cinnamon instead. 

Final Notes: The Best Recipe for Cauliflower Tortillas

These cauliflower tortillas aren't another of those sad, uninspired gluten-free alternatives. They somehow manage to be a healthier alternative that tastes even better than the original, in our opinion.

We kept our spices Mexican-inspired, but feel free to play around with the spice blend and see what new tastes you can create. We know that not everyone is obsessed with fresh cilantro as much as us.  

If you eat cheese, try adding some grated Parmigiano Reggiano into the blend or nutritional yeast flakes for plant-based dieters. 

You'll impress friends and family alike, of all dietary needs, with these wraps at your next taco night!

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