cauliflower tortillas

Cauliflower Tortillas: Vegan, GF and Keto-Friendly!


This may come as a surprise to you, but you can “actually” make tortillas out of Cauliflower. Yes, your heard me right. Cauliflower Tortillas.

Let me tell you some health benefits of cauliflower, and why you should definitely try these cauliflower tortillas.

Related Post: Vegan Palak Paneer for Tonight’s Healthy Dinner!

caulfilower tortillas

Why Cauliflower (out of all other veggies) for these tortillas?

This veggie is like that one quiet person that blends into the crowd at a gathering. It does not have the great reputation of broccoli, nor the juicy plump of a tomato, but cauliflower has a lot more to offer than a somewhat bland appearance.

  • A large cauliflower has less calories than a muffin.
  • The stems & leaves are edible & nutritious.
  • A single floret contains 10% of your daily vitamin C need.
  • Cauliflower can be used as a rice replacement.

This weight loss friendly veggie is a significant source of nutrients and incredibly easy to add to your diet. Take a look at how much you can replace with cauliflower:

Cauliflower rice: Replace white or brown rice with cauliflower that has been grated and then cooked.

Cauliflower Hummus: Chickpeas can easily be replaced with cauliflower in hummus recipes.

Low Carb Cauliflower Tortillas: Combine pulsed cauliflower with eggs to make low-carb tortillas that can also be used for wraps, burritos, or taco shells. We are making these today!

Cauliflower Mash: Try using mashed cauliflower instead of mashed potatoes for a change in taste and health benefits.

That’s a lot of facts, now let’s get on to our recipe, shouldn’t we?

Cauliflower Tortillas for Wraps, Taco Shells, or Burritos.

To make this recipe, you only need riced cauliflower (fresh or frozen), eggs, a small amount of coconut flour, and a few more flavoring ingredients.

  • Cook the cauliflower using your preferable method. You can boil, steam or microwave it. Point: Microwave is the fastest way!

cauliflower tortillas

  • After it’s cooked, let it sit for some time to cool down. Trust me, you don’t wanna burn your hand.
  • Squeeze out excess moisture by placing the cooked cauliflower in a dish towel.

*I’m sorry I keep using the parsley in pictures, it’s just the pictures look better with a vibrant color showing like that*

  • Add in: Place cauliflower in a large bowl and add remaining ingredients. Stir it to combine well and make a dough.
  • Divide it into six flat rounds onto a lined baking sheet.
  • Bake at 375°F for 10 minutes, then flip and continue baking another 5-7 minutes.
  • Although, I cooked these directly on the pan. I prefer pan more, but you can go with any way you think is better.

  • Bake them before cooking it on frying pan if your dough is not sticky and is breaking out. After you’re done baking, place them on baking rack and let cool.
  • Brown both sides of each tortilla in an oiled frying pan over medium heat.

cauliflower tortillas

  • That’s it!

Enjoy these Cauliflower Tortillas straight out of the pan for eating. I, myself, enjoyed them with a little cheese melted on top like a quesadella. They’re also good in the morning with a scrambled egg and eaten like a taco.

Can you freeze these Cauliflower Tortillas?

This is a commonly asked question, but I haven’t tried freezing them so I’m not sure how well that works. My guess is that they would be fine. Just heat them in a hot skillet to warm them up and make them pliable again.

Cauliflower Tortillas

Cauliflower Tortillas don't taste like your typical corn or flour tortilla at all. They're a simple substitute for using grains, and they totally work.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Side Dish
Cuisine Mexican
Servings 2


  • 1/2 tbsp mashed ginger
  • 1/2 tbsp mashed garlic
  • 1/2 tbsp oregano
  • 1 egg
  • 2 cup riced cauliflower
  • 2 cup coconut flour
  • 1 pinch of salt to taste
  • 1 pinch of pepper to taste


  • Preheat the oven to 375°F. Line a sheet pan with parchment paper so the tortillas don't stick.
  • Place riced cauliflower in a microwavable bowl and cook on high for 2 minutes. Stir the cauliflower then microwave another 2 minutes (you can also boil them in water).
  • Transfer the cooked cauliflower rice into a dish towel and squeeze out as much liquid as possible.
  • Take a big bowl, put cauliflower in it and add in the eggs, smashed ginger & garlic, salt, pepper and coconut flour. Stir it thoroughly to make a dough!
  • Divide mixture into 6 mounds onto the prepared sheet pan and flatten each into a flat tortilla shaped rounds.
  • Because we've used one egg rather than two, and coconut alongside, we don't have to worry about the tortillas breaking. So you can cook it directly in a frying pan using oil (keto-friendly) or butter.
  • Although, if you're dough is not a dough but more like a mixture, bake tortillas before frying them in the pan. Bake for 10 minutes at 375°F, flip each circle, then bake for another 5-7 minutes.
  • Remove from oven and place each tortilla on a baking rack to cool for 10-15 minutes.
  • While tortillas are on the cooling rack, add a tablespoon or two of olive oil into a skillet and heat over medium heat. Once oil is hot, brown each side of the tortillas in the pan to crisp up the edges.
  • That's it!


Related Post: Vegan Palak Paneer for Tonight’s Healthy Dinner!

End Point.

So this was it, one of my favorite recipes for you to try! Spinach Tortillas, when I made them, were extremely tasty and tasted like the most delicious tortillas I’ve ever eaten. Follow the steps really thoroughly to make the best out of this recipe.

Share this article with your friends and family because sharing is caring. If you tried this recipe out, let me know how it was in the comment section below.

That’s all for now, Ciao. If you wish to save this article for later, use this Pinterest graphic over here.

cauliflower tortillas


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