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Low Carb Cauliflower Tortillas

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These Keto Cauliflower tortillas are easy to make with just 5 ingredients and they wrap up without breaking. They are grain free, gluten free and low carb!

Cauliflower Tortillas

Just 5 ingredients are needed to make these fabulous cauliflower tortillas. Everything is combined easily in a food processor and baked in the oven so NO Flipping required! These are the easiest tortillas you have ever made and the whole family will love them! Use these cauliflower tortillas for wraps, they are perfectly bendable without breaking,  or for keto quesadillas or for myLow Carb Mexican Lasagna recipe!

It’s Monday and January 2nd so that can only mean one thing………The diet starts now! Maybe not, if you’ve been faithfully enjoying a low carb and sugar free life style for some time now. Even if you’ve been really balanced through the holidays, (I for one overindulged and need to watch my portions more than ever), these tortillas are great for a healthy lunch or dinner recipe.

I don’t know about you, but I hardly make New Year’s Resolutions. I’d rather focus on a  few things that are doable with small goals I can actually and realistically do during the hectic week with my family.

I’m a busy mom of 3 kids and I homeschool and I run this blog and it’s not easy working from home with constant interruptions. BUT I am grateful for being able to BE at home, do something I love as a career and teach my kids. Honestly though, my time is truly limited and I’ve had to find ways to get in exercise and work before school begins. I’ve had to become a morning person and get up at 5:15am every day! It’s tough but it really is the only way for me to make time for myself.  My focus this year in my life is to get strong and fit through increasing my cardio, but adding twice a week of strength and weight training. I tend to get back spasms and all the cardio in the world won’t help my back if my core isn’t strong so that’s my focus this year.

Over our school vacation I had a cauliflower in the fridge I wanted to use up. I’ve got a ton of hidden cauliflower recipes and knew I wanted to do something a bit different with this one. I looked over my cauliflower tots which my family loves and adapted from there.

To be completely honest with you I was hoping to make a new chip, but the recipe didn’t work as I thought and now we’ve got these awesome tortillas instead, still a win in my book! My oldest teen loved them and didn’t even realize cauliflower was in there! You’re family will hardly believe these tortillas contain cauliflower, if they passed my picky teen son test!

Meal Planning

If you love recipes like this for yourself and family, you will love my meal planning membership. Weekly low carb and/or keto meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key!  LEARN MORE TODAY!

Tools to Make Cauliflower Tortillas

Food Processor- My food processor makes everything quick and easy and this recipe is no exception. Just combine all ingredients into the processor and let it do it’s thing. 

Baking Sheet pans- You will need two large baking sheet pans for this recipe so that you can spread out the batter and bake 6 cauliflower tortillas on each pan. 

Parchment paper- These are pre-cut parchment sheets that fit perfectly onto the sheet pans but you could also just buy a roll and cut to fit your pan. I like easy and quick and these precut work well for me. If I need them for a smaller pan I just cut them in half. 

 

Brenda’s Notes:

  • The reason I didn’t just use an egg here and chose egg whites instead is that I didn’t want them any more yellowy in color. Yolks often provide the fat content to most recipes and since I am using a lot of cheese which has fat, the yolk isn’t needed. The egg whites are enough to bind the ingredients together.
  • If you prefer you could replace the egg whites with one egg.
  • PLEASE!!!! Weigh these measurements! A cup of shredded cheese is not the same as weighing it in ounces or grams.
  • If you notice them to be a bit greasy, simply pat them with a paper towel.
  • If you buy all ready riced cauliflower, use 2 1/2 cups, that’s how much mine measured after I grated it in my food processor.
  • UPDATE: I decided to make these again using 1 egg instead of egg whites to make it easier for everyone.  I also felt since they were a bit greasy I weighed my cheese and was now only able to make 12 instead of 16. I also spread them out even flatter, about 1/8 inch thick and they are amazing!
 

Keto Cauliflower Tortillas

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Low Carb Cauliflower Tortillas (Gluten Free)

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 12
Calories 89 kcal
Author Brenda Bennett | Sugar-Free Mom

Ingredients

  • 4 cups cauliflower florets 1/2 large head (12 ounces)
  • 1 egg or 2 egg whites
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 2.25 cups shredded Mexican cheese or 8.5 ounces or (241g)

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Lay parchment paper on two baking sheets. Set aside.
  3. Place the florets into a food processor and pulse until the florets are grated and there are no large pieces.
  4. Add into the food processor the remaining ingredients and pulse until combined.

  5. Scoop 3 tablespoons of the mixture onto the baking sheet and pat down into an even flat, round circle about 1/4 inch or even 1/8 inch thick depending on your preference. Do this with the remaining batter. Should be able to make 12.

  6. Bake for 15-20 minutes until golden.
  7. To get some color on the other side of the tortillas you can place another piece of parchment over the cooked tortillas. Then place another baking pan the same size over the parchment. Holding the sides of the pans together, flip the pan over and remove the layer of parchment. You can then place them back in the oven for another 5 minutes if you prefer.
  8. Allow to cool then layer between pieces of paper towel to absorb some of the grease from the cheese.
  9. Fill as you would for a taco.

  10. Keep remaining pieces in the refrigerator until ready to use again. Just reheat in a dry skillet for a minute or 2 on each side.

Recipe Notes

Net Carbs: 1g

This recipe was first published in January 2017 and updated in January 2020.

Nutrition Facts
Low Carb Cauliflower Tortillas (Gluten Free)
Amount Per Serving (1 tortilla)
Calories 89 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Cholesterol 34mg11%
Sodium 210mg9%
Potassium 123mg4%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 6g12%
Vitamin A 158IU3%
Vitamin C 16mg19%
Calcium 148mg15%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Blessings, Brenda

 

Reader Interactions

Comments

        • I LIKE that idea, Patti!!

          I’ve used zucchini, both rounds and long slices, for lasagna, and that’s good. But I really like the idea of making a sort of long “noodle” out of this to use in place of the pasta noodles.

          You mention using mozzarella. Do you add some Italian seasonings along with the salt and garlic?

          Also, do you get a lot of liquid coming from your cauliflower? When I make cauliflower into “latkes”, I usually grate it and microwave it, then squeeze a bunch of the water out of it before mixing it with egg, a little parm, and some salt/pepper/onion/garlic/cajun seasoning. Just wondered, as soupy lasagna can be a little disappointing.

          Thanks for the suggestion!

          Reply

    • Mexican cheese is considered a bland easy melting cheese, so a softer white cheddar would be good. Mix a little feta in with it to give it a little saltiness. Not much.

      Reply

    • I don’t think they would be sturdy enough to hold and add toppings to, unless maybe adding some flour to this.

      Reply

    • Hi, works well as pizza if you bake for 25 min and let cool for 5 min and the bake with topping for additional 5-10 min… my favourite 🙂 i make 1 big pizza – if you make many just mind the time…

      Reply

    • I did just that tonight and it was great! It was my first time every attempting anything keto as I am new to the diet. I had made a double batch and decided to make half of it into pizza. I added the sauce and topping to it and baked it for 15 mins longer. Thank you Brenda for this recipe!

      Reply

  5. My son is dairy free and I wondering if dairy free cheese could be a substitute for the regular cheese. Or something else instead of cheese.
    Strict Paleo dairy free diet

    Reply

      • I am also lactose intolerant and finally found a cheese I can eat! Boar’s Head Vermont Cheddar is lactose free. I buy the white in packages in specialty cheese round by the deli or the typical orange cheddar in the deli case and have it sliced. We also found lactose free Boar’s Head Gouda.. —-Read the labels —- because not all of their cheeses are lactose free even within a type.

        I will be using this type cheese for these tortillas! Can’t wait!

        Reply

  7. Made these last night, to rave reviews! I am a Type 1 diabetic who is always looking for healthy alternatives. We did a fish taco bar, with salmon, shrimp and haddock. I subbed in about 1/3 cup Parmesan cheese and used a bit less cheese overall, maybe 1.5 cups. They rocked and folded up beautifully.

    Reply

  8. Wait….you’re telling me you made these with RAW riced cauliflower? No steaming and squeezing madness? I’m in awe…..

    Reply

  9. I buy the already riced cauliflower. How many cups would you say the recipe is already riced? I know that 4 cups florets probably not equal to 4 cups already riced? I’m super excited to try these!

    Reply

  10. Hi there, I’m not able to eat eggs, do you think these would still work by replacing the egg with a flax or chia egg? Thanks!! They look delicious ?

    Reply

    • I haven’t tried it but if you do please come back to let me know if it worked. It’s really just to bind the ingredients so I do think it might work.

      Reply

    • No, the head of cauliflower I had was about 8 cups florets, if you wanted to double everything for the recipe you could do that and get 24 instead of 12. I tested the recipe just using half the head of cauliflower, so 4 cups was what it was.

      Reply

  12. Brenda, you are a genius! These are amazing. I live in Southern California, surrounded by Mexican food, and I really miss tacos. They taste sooo good and they were very easy to make. I used frozen cauliflower rice and it worked beautifully.

    Reply

  15. Hey Brenda, I’m Sandra from germany and I want to say, I realy love your recepies!
    But the problem ist I don’t understand everything. Maybe there are other german people ans you could translate it in german and import it to
    germany. I look forwald to here from you thank you so much!

    Reply

  20. have you ever worked with oat fiber? I wonder If I can add some here to stretch the batter a bit in order to make more?

    Reply

    • I’ve only kept them refrigerated but I do think if separated between parchment and stored well in an airtight container in the freezer then thawed the night before would be fine.

      Reply

    • Hi, It helps to freeze them on a tray and then store them with parchment paper after they are frozen. Works better than trying to freeze them with the parchment paper between them. Then just thaw them as you need.

      Reply

  22. How long would it bake this for and what are the instructions do I cook the coliflower then blend it all together?

    Reply

  24. For a football party in the fall I made it with cheese and toppings like a pizza.
    I also recently made them without cheese. I used them a hamburger ” bun” with salsa last week.
    And then ate them topped with meatloaf and mushrooms this week.

    I look forward to making individual one, thin and trying the parchment paper and pan on top.

    Reply

  25. I have really been enjoying your recipes! Thank you so much for sharing 🙂 I am also a homeschool mom of 3. I can’t wait to try these tortillas!

    Reply

  26. I have a tortilla press that i use to make my corn tortillas on. I just use 2 very thin pieces of clear plastic so i am going to try using it to make these. It might make my job a little easier. I have arthritis in both hands and i use the lower part of my elbow to press my tortillas and it works. I’ll keep you up to date once i try it out. Although, i can’t wait to try them out.

    Reply

    • I haven’t frozen them but I think if you lay a piece of parchment between each one then freeze they should separate better.

      Reply

  28. The flavor on these are great! They didn’t hold together as taco shells unfortunately (not sure what I did wrong – cauliflower had too much moisture? Fresh shredded cheese instead of bagged?), but my kids are enjoying eating them plain and as quesadillas! That will be a big help when I transition them to grain free in a few weeks. I can see these tortillas working out well for Mexican lasagna or enchilada casserole, things that don’t have to hold together. Anything that gets my picky littles happily eating veggies is a winner in my book! Thank you!!

    Reply

  30. I tried making these tonight and halved the recipe I used 1 egg white as there are only 2 of us., they have turned out nice we are having tacos tonight with sausage meat, lettuce,tomatoes and grated cheese.Looking forward to them. Will report back how they went 🙂

    Reply

  31. Is it possible to use frozen, well thawed, drained cauliflower?

    I can certainly squeeze it out a bit if necessary. There’s a shortage of cauliflower at my local store and I REALLY wish to make these soon so I’m willing to improvise.

    Thanks!

    Reply

  33. These turned out great! I cooked half and saved the other half to make some for lunches. We had pulled pork tacos, they were delicious!

    Reply

  35. I made these 1/4 inch thick last time and although they were nice, I am making them tonight 1/8 inch thick to see if I can get them crisper.
    Looking forward to having them with a Moroccan Stew tonight! Yum!

    Reply

    • I made these 1/8 inch thick (by putting baking paper over them and flattening them thinly with the palm of my hands) and they were very nice, my husband loved them. They would make really nice crisp crackers if made smaller. I think I prefer them a bit thicker as tortillas. But all in all they are really good.

      Reply

  36. Can I have the recipe for the taco filling you have in the picture with the cauliflower taco shells.
    It looks yummy!

    Thanks

    Reply

  37. How do you get them to not stick to the parchment paper? I could barely get mine off without the paper coming with it. The taste is delicious so I really want this to work

    Reply

  38. I made a double batch, I didn’t want a problem with sticking so I used about a tablespoon of avocado oil on the parchment paper then patted them out. I also set my oven for convection and to my surprise the bottoms browned as much as the top, no need to flip and turn and re-bake or put in the broiler!

    Reply

    • I’ve not really used any, but I know many have often tried using chia or flax as an egg replacer in my recipes.

      Reply

  41. You say that the amount per serving is 1g. How many grams would have the total recipe? I’m just trying to figure out how much carbs I’m eating per day and this information would be very helpful. Thanks

    Reply

  42. In the nutrition facts table, the amount per serving is 1g. I would like to know how many grams the total recipe would have? I’m trying to keep track of my carbs and knowing it would help. Thank you

    Reply

  44. So these are amazing. Hands down. I made them with a mature english cheddar and I think next time I’ll mix it with something a little bit more fatty because I had trouble treading the line between being over-done and sticking to the parchment paper. But even the failures tasted amazing so no one complained.

    Reply

  45. DO you feel confident that someone who does not eat cauliflower would not know these are made from it? I don’t really like very many vegetables, but am willing to try if they taste like a tortilla.

    Reply

  47. I finally got around to try making these, I made pulled pork enchiladas. They were amazing. I used the frozen cauliflower rice, which my husband saw me put in the grocery basket. Neither one of us likes veggies, so we were skeptical. These tortillas were great in the enchiladas, I think they are a little too flimsy for tacos, they were perfect for enchiladas. Good stuff and clear directions on the recipe.

    Reply

  48. First of all, let me say that I loved these tortillas. I was actually surprised at how little the taste of the cauliflower comes through. Don’t get me wrong- I love cauliflower, but I didn’t want this to be a cauliflower dish. I liked that I didn’t have to pre-cook and strain the cauliflower. To rice mine, I used my quick pull food chopper (https://goo.gl/CB7d36 Best food chopping device I have ever used!).

    What I am confused by is that you were able to get 16 tortillas. I was only able to get 6 that were about the size of a street taco. I made them about 1/4 inch thick. How did you get so many? What circumference are yours?

    Reply

  49. ⭐️⭐️⭐️⭐️⭐️This recipe was a game changer in my keto/paleo House!! Thank you so much for sharing!!

    Reply

  50. Going to make these right now– I ended up with 4 lbs of cauliflower pearls in the refrigerator (bought twice by mistake). I already made latkes so now I’ll use up the rest for theses. When you say Mexican cheese so you mean a cheddar Mexican blend (like pre-packaged stuff in stores) or do you mean Queso Fresco. From reading the responses it looks like lots of cheeses will work with the recipe, I am just wondering the cheese you used.

    Reply

    • I was thinking a shredded Mexican blend that has a variety of cheeses in it but yes most cheeses will work in this recipe.

      Reply

  51. i didn’t notice if anyone had asked or not, but can these be stored for later or do they need to be eaten immediately?

    Reply

  52. Love these. Not an obvious cauliflower flavor. A little fragile but held together well enough. I might try some different cheese combos in the future, maybe a bit of Parmesan. Thanks for the recipe.

    Reply

  53. Do you have any tortilla recipes or other products that can be made for a person with chronic kidney disease. Low potassium,low sodium,low phosphorous.can something be sustituted for cheese in your low carb cauliflower tortillas.They sound soo good.

    Reply

    • Sorry I’ve not tried any sub for the cheese in these tortillas. I’ve been testing and testing but sadly have not perfected a dairy free tortilla, yet!! I’m going to keep trying though!

      Reply

  54. Do you have the recipe for the taco filling you have in the picture with the cauliflower taco shells anywhere on your site? I have tried a few search combinations but have come up short. It would be appreciated!

    Reply

    • You’d need to replace it with something else and I’ve not tried subbing the cheese for anything else sorry.

      Reply

  56. If I am using Frozen riced cauliflower, how would I do that? Thaw the cauliflower then get all the moisture out? Thanks!

    Reply

    • Under my notes I mentioned just use 2 1/2 cup if it’s already riced, then just follow the recipe. I didn’t cook it or squeeze the cauliflower, there’s no need in this recipe that’s the joy of it.

      Reply

  59. Was skeptical about these but made them for tacos and they turned out GREAT! I even pulled out the regular flour tortillas thinking my boyfriend would turn his nose up at these, but he loved them and ate only them! Definitely will be making these all the time. My only question- is the cheese necessary? They were delicious with it but I can’t see them tasting bad without (just trying to make it even healthier), just wonder if the cheese helps hold them together or anything. TIA and thanks for this delicious recipe!!

    Reply

    • Hi Kelsey, that’s awesome your boyfriend surprised you! I’ve not attempted to remove the cheese and I do feel it binds the cauliflower better. Maybe try adding something to replace the cheese, a little almond or coconut flour. Sorry I can be more helpful, I just love cheese!

      Reply

  61. Thank you for using “weight” measurements!!! I know a lot of work goes into the recipes that everyone is so kind to share, but 2 people can pick up a “medium ” head if cauliflower and it could be quite a different weight!!! Can’t wait to try these!!!

    Reply

  62. I made these tonight. I didn’t have Mexican cheese but I wanted to use Parmesan cheese instead. I followed the recipe but used 1 cup parmesan cheese and 1.25 cups of Pepper Jack cheese. I added 1/4 tsp black pepper.
    They turned out super yummy! My husband who doesn’t like cauliflower even liked them and he knew they were cauliflower shells!
    These would be awesome as a pizza crust, or taco shell, or served with homemade hummus, or eat them plain like I did!
    Thanks for sharing your recipe. I love the fact that you don’t have to cook the cauliflower first. These are so easy!

    Reply

  64. Do you find that using the yolk makes it taste eggy at all? I hate an eggy taste, and will probably use just the whites, but I was wondering.

    Reply

  66. I tend to buy frozen riced cauliflower (12 oz) because its so convenient… Will this work if I squeeze out the extra liquid?

    Reply

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