How To Make Cauliflower Tortillas - Recipe with 4 Ingredients (2024)

How To Make Cauliflower Tortillas - Recipe with 4 Ingredients (1)

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Table Of Contents hide

  • How To Make Cauliflower Tortillas That Won’t Break
  • The Trick To Making Cauliflower Wraps
  • Low Carb Quesadillas Using Cauliflower Wraps
  • Tools To Make Low Carb Cauliflower Tortillas
  • How To Make Cauliflower Tortillas - Recipe with 4 Ingredients

Today’s cauliflower tortillas are inspired by an old favorite. It’s confession time. Back in my high school days, Taco Bell quesadillas were my go-to fast food. The spicy jalapeno sauce was my favorite part.

Nevermind all the processed ingredients those quesadillas were filled with – I wasn’t even thinking about that stuff back then. Sure, I still tried to get my veggies in, but looking at food processing wasn’t even in my radar.

A lot has changed since then and I haven’t eaten fast food in years, but for some reason that creamy jalapeno sauce got stuck in my head recently. It occurred to me that I could probably recreate it without using any processed ingredients.

Enter my health-ified low carb quesadillas. All the gooey, cheesy goodness, a tantalizing jalapeno kick, and none of the carbs or gluten! And, the tortillas are made with cauliflower. (But if you prefer a ground flour, try these almond flour tortillas instead!)

How To Make Cauliflower Tortillas - Recipe with 4 Ingredients (2)

How To Make Cauliflower Tortillas That Won’t Break

I make low carb tortillas with coconut flour and cauliflower nachos all the time, but since I’m always looking for a challenge, I wanted to try my hand atthe best cauliflower tortillas recipe. More specifically, I really wanted to make a version that wouldn’t fall apart!

Cauliflower tortillas have actually been one of my favorite low carb and grain-free wrap alternatives for years now. But, up until recently, they were not very sturdy.

Without the gluten found in traditional ones, most cauliflower tortilla shells tend to rip or fall apart rather easily. I was determined to change that. And it worked!

With the simple addition of xanthan gum, I’m pleased to report thatthesetortillas are beautifully pliable! You can fold them, roll them, and do pretty much anything that you would with regular tortillas.

I usually avoid gums and thickeners, but for these tortillas the xanthan gum really was necessary. It’s worth the tiny amount required, I promise.

How To Make Cauliflower Tortillas - Recipe with 4 Ingredients (3)

TheTrickTo Making Cauliflower Wraps

If you haven’t tried cauliflower tortillas yet, now you have no excuse not to. You can do it with just four ingredients (plus salt) using this recipe.

They are deceptively easy to make and taste delicious! Of course, they also happen to be packed with fiber, low in carbs, and made primarily with good-for-you cauliflower.

What’s not to like?

The main trick when making cauliflowerwraps is to get aaaall the moisture out after steaming the riced cauliflower. Place the steamed cauliflower rice in a cheese cloth, and squeeze, squeeze, squeeze! Seriously, when you think you’ve gotten it all out, squeeze it like ten more times because you haven’t.

It takes patience, which isn’t my strong suit, but for these yummy cauliflower tortillas, it’s totally worth it. The result should be a much smaller, dense blob of cauliflower mush that sticks together. It may not sound appealing, but it will be when the tortillas are done!

Just in case, there is one techniquetosave these low carbcauliflower wraps if you find that they are fragile after you take them out of the oven. Mainly this happens if you didn’t get enough moisture out. (I warned you, right?)

If you run into this situation, they are still salvageable! Simply fry them open-faced for a bit before folding them over when making quesadillas. This will help make them more sturdy.

How To Make Cauliflower Tortillas - Recipe with 4 Ingredients (4)

Low Carb Quesadillas Using Cauliflower Wraps

Since these cauliflower tortillas started with a craving for Taco Bell quesadillas, you can probably guess the first thing I ended up making with them. Low carb quesadillas, of course!

The great thing about them, aside from how good they taste, is that you can make everything in advance. Then, just quickly assemble when you’re ready to eat.

The creamy jalapeno sauce tastes even better if you chill it to allow the flavors to develop. Sometimes I like to make a big batch and store it in the fridge for sandwiches, wraps, and more.

The cauliflowerwraps can be preparedahead of time, too. I store them in a plastic container with paper towels between them to absorb extra moisture.

When you’re ready to serve the low carb quesadillas, just spread the sauce on the cauliflower tortillas, top with shredded cheese, fold in half, and fry them up until the cheese melts. You can even microwave if you’re particularly impatient, but pan frying yields better results.

I think I found my new lunch obsession.

I made these low carb quesadillas without chicken so that I could serve them for my vegetarian cousin, but you could easily add in some pre-cooked grilled chicken for extra protein.

These cauliflower tortillas would be delicious for any other recipeneeding a wrap. How about using them for bang bang shrimp tacos from Wicked Spatula? You can easily make those low carb by using these tortillas, sugar-free honey in the sauce, and possibly skip the tapioca.

If you’re sticking with the quesadillas, there are plenty of other versatility options, too. Why not throw in some grilled veggies for good measure? What are your favoritelow carb quesadilla fillings?

Tools To Make Low Carb Cauliflower Tortillas

Tap the links below to see the items used to make this recipe.

  • Baking Sheets – You will need two baking sheets to roast your cauliflower for this recipe. This is the one that I prefer to use.
  • Parchment Paper – Don’t forget to line your baking sheets with parchment paper for easy clean-up.
  • Food Processor – This food processor is great for pulsing the cauliflower for this low carb recipe.

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Recipe Card

How To Make Cauliflower Tortillas - Recipe with 4 Ingredients (6)

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How To Make Cauliflower Tortillas - Recipe with 4 Ingredients

An easy cauliflower tortillas recipe with just 4 ingredients! These cauliflower wraps can bend without breaking. Perfect for low carb quesadillas!

Prep: 20 minutes

Cook: 20 minutes

Total: 40 minutes

Author: Maya Krampf from WholesomeYum.com

Servings: 6 (adjust to scale recipe)

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Ingredients

Tap underlined ingredients to see where to get them.

Cauliflower Tortillas / Wraps

Low Carb Quesadilla Filling (Optional)

Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

Cauliflower Tortillas / Wraps

  1. Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with parchment paper.

  2. Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grate attachment if you have one.)

  3. 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 cheese cloth or towel and squeeze tightly to get rid of as much extra liquid as possible. It should be dense and clumpy.

  4. Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella and salt. Process until smooth.

  5. Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth.

  6. 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.

Low Carb Quesadillas

  1. To make the sauce, whisk together 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).

  2. Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of shredded cheddar cheese on top. Fold in half.

  3. 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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Recipe Notes

Serving size: 1 tortilla

Nutrition info does not include the sauce and cheese, only the cauliflower tortillas. The low carb quesadillas are just one example of a way to use them.

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories108

Fat5g

Protein9g

Total Carbs7g

Net Carbs4g

Fiber3g

Sugar3g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

Course:Main Course

Cuisine:Mexican

Keywords:cauliflower, gluten-free, keto, low carb, nut-free, sugar-free, tortilla, vegetarian

Calories: 108 kcal

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We'd LOVE for you to share a link with photo instead. 🙂

How To Make Cauliflower Tortillas - Recipe with 4 Ingredients

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How To Make Cauliflower Tortillas - Recipe with 4 Ingredients (2024)

FAQs

What are Cauliflower Tortillas made of? ›

The crumbled cauliflower is mixed with egg, salt and pepper (I add fresh cilantro and lime juice). If you are vegan, or if you are allergic to eggs… readers have mentioned that they substitute flax eggs without any trouble. This mixture is shaped into “tortillas” and baked- first on one side and then on the other.

Are Cauliflower Tortillas healthy? ›

Each tortilla features cauliflower as the first ingredient-so you're actually getting a hit of veggies, and therefore nutrients (like vitamin C, folic acid, and fiber), with your go-to wrap.

What is in cauliflower flour? ›

Cauliflower flour is a fine ground gluten-free powder made from dried cauliflower florets, stems or leaves. The most commercially available cauliflower flour is made from the dried floret mixed with other gluten – free flours such as: rice, maize, and sorghum.

Do Cauliflower Tortillas need to be refrigerated? ›

Storage: Refrigeration is NOT required but we do recommend storing them in a cool, dry place with the package properly sealed.

What is the healthiest form of tortillas? ›

When it comes to nutrition, corn tortillas have the advantage of being made from whole grains, with fewer calories, sodium, and carbs but more fiber than flour tortillas. They're also gluten-free. As for cooking and eating, some people complain that corn tortillas break easily.

What are zero carb tortillas made of? ›

WATER, MODIFIED WHEAT STARCH, WHEAT PROTEIN ISOLATE, CELLULOSE FIBER, PALM OIL (AND/OR SOYBEAN OIL), WHEAT GLUTEN, OAT FIBER, CONTAINS 2% OR LESS OF EACH OF: BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORN STARCH, MONOCALCIUM PHOSPHATE), SALT, GUAR GUM, MONO- AND DIGLYCERIDES, ENRICHED WHEAT FLOUR ( ...

Can diabetics eat cauliflower tortillas? ›

These are gluten-free and diabetic-friendly.

What are the healthiest tortillas for weight loss? ›

Corn tortillas are beneficial for weight loss because not only are they fiber-rich, but they are also lower in calories and total fat compared to flour tortillas.

What are the ingredients in Caulipower original cauliflower tortillas? ›

Ingredients. Cauliflower, Non-GMO Corn Masa, Yeast, Salt, Baking Powder (D-Gluconic Acid, Baking Soda), Guar Gum, Xanthan Gum.

Does cauliflower flour spike blood sugar? ›

The Diabetes Effect

A slice of cauliflower pizza, on the other hand, can have as few as 3-5 grams of carb! The cauliflower pizza takes longer to work it's way into the blood stream than the flour-made stuff, so it doesn't have that complex carb effect that often shoots our glucose levels up many hours later.

What is the main ingredient in cauliflower? ›

Percentages estimated using US recommendations for adults, except for potassium, which is estimated based on expert recommendation from the National Academies. Raw cauliflower is 92% water, 5% carbohydrates, 2% protein, and contains negligible fat (see table).

How healthy is cauliflower flour? ›

It contains choline, which can help enhance learning power and memory. Many studies have shown that cauliflower flour fibre can help in improving the immune system and inflammation. As a result, it can help reduce the risk of inflammatory conditions such as heart disease, diabetes, cancer, and obesity.

How many calories are in a cauliflower tortilla? ›

Our delicious Cauliflower Tortillas have a taste and texture unlike any other gluten free tortilla available! With only 110 calories per tortilla, they're also dairy free, soy free, wheat free and egg free.

What happens if you don t refrigerate flour tortillas after opening? ›

Tortillas

Some tortillas are prone to molding. That's why the fine print on many tortilla packages recommends refrigerating after opening. Chill tortillas to help them stay fresh.

How do you store cauliflower for a week? ›

Store fresh cauliflower heads in a loosely closed or perforated plastic bag in the refrigerator. Cauliflower needs air circulation, so don't seal or knot the bag closed.

Are cauliflower wraps good for you? ›

They are carb, dairy, gluten, and sugar-free. And at only eight calories a pop, you can't really go wrong! And (just in case you needed a little more convincing), we're here to give you some inspiration for incorporating these incredibly versatile food items into your cooking.

How many carbs are in a cauliflower tortilla? ›

La Tortilla Factory Grain Free Cauliflower Tortillas with Cassava Flour (1 tortilla) contains 21g total carbs, 20g net carbs, 3.5g fat, 1g protein, and 120 calories.

Are veggie tortillas healthy? ›

Despite how healthy it sounds to have a “vegetable” tortilla, you'll make a much bigger contribution to your health by making sure that what you roll up inside the tortilla includes lots of vegetables.

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