These 3 ingredient cauliflower tortillas are flourless, gluten-free, and perfect for anyone looking for a low-carb tortilla recipe. They have a similar texture to regular tortillas and work great with tacos.
I’m always on the search for new ways to use cauliflower. About a year ago, I came across some recipes for cauliflower tortillas, but I was too lazy to try making them. However, I managed to simplify the process, and I’m really excited with how these turned out.
They don’t taste like traditional tortillas, but they do taste good. I would never have guessed they don’t contain any flour and they satisfied my carb craving. The are like my zucchini tortillas, but made with cauliflower instead.
Ingredients
Ingredients- Cauliflower florets
- Large eggs
- Italian seasoning
Cauliflower: I’ve made these tortillas with both white cauliflower and green cauliflower. The white cauliflower ones remind me of flour tortillas. Not only are they paler in color, but they are slightly more moist and flexible. The green cauliflower-based ones came out yellow and are also slightly thicker and a little drier, much like a corn tortilla.
Eggs: For the tortillas, you need a binder, which is what the eggs do. I haven’t tried any egg substitutes.
Italian seasoning: I like to use dried Italian seasoning to flavor the tortillas, but you can use any dried herbs or seasoning that you like.
How to Make Them (Step-by-Step Photos)
Place the cauliflower florets in a food processor and process them until they break down into crumbs finer than rice.
Pour the chopped cauliflower into a large microwave-safe glass bowl and cook cauliflower in the microwave for 2 minutes.
Microwave for another approximately 13 minutes, but do so at 3-5 minute intervals. Stop in between and stir cauliflower so that it heats evenly. Cauliflower will initially cook, and as it heats longer, it will absorb the moisture from the cauliflower.
At the end of the 15 minutes, your cauliflower should look slightly clumped up, as if someone chewed it up and spit it out. It will still be slightly moist. It should look the same as if you used the wringing method.
Add in eggs and seasoning and mix. The mixture will be on the wet side, but you should be able to separate and form balls.
Mix it all together. The mixture will be wet, but you should be able to separate it and form balls.
Divide the dough equally into six balls. Then flatten balls, making flat tortilla rounds on a baking sheet lined with parchment paper or a silpat mat.
By the way, if you decide to use green cauliflower, the cauliflower isn’t quite the same, so when you reach the 15-minute mark, it’ll still be loose rather than clumped together.
The rest of the steps are pretty much the same.
Now the hard part is done. Bake for about 10 minutes, flip, bake for another 7 minutes. Then finish off on a pan on the stove to give them some color and golden brown spots.
You can use these cauliflower tortillas for tacos, or you can use them to make sandwich wraps.
More Cauliflower Recipes
- How to Make Riced Cauliflower
- Cauliflower Pizza Crust
- Cauliflower Hash Browns
- Creamy Mashed Parmesan Cauliflower
- Cauliflower Bagels
Recipe now updated with video. You can also found all my videos on my youtube channel.
Cauliflower Tortillas
Ingredients
- 1 head of cauliflower cut into small florets and stem removed
- 2 large eggs
- 1 tsp Italian seasoning
Instructions
- Preheat oven to 375°F. Place cauliflower into food processor and pulse until you have crumbs about half the size of a grain of rice.
- Place cauliflower into large microwave-safe bowl and microwave for 2 minutes. Your cauliflower should be soft and tender (and hot!).
- Stir to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes. (If you don't want to use the microwave to dry out the cauliflower and prefer to steam and wring with a cloth to dry, check out my wringing instructions here.) Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch, but should look dry and clumped up (similar to as if someone had chewed it up and spit it back out.) If you've made cauliflower pizza or breadsticks with the cloth wringing dry method, it should look the same.
- Add in eggs and seasoning. Stir to combine until smooth paste forms. Divide dough into 6 equal balls. Place onto a large baking sheet lined with parchment paper or Silpat mat (I used Silpat but I think parchment may have a smoother finish for the bottom side). Using your knuckles, flatten ball and shape into thin, round tortillas.
- Place into oven and bake for 10 minutes. Tops of rounds should look like pale tortillas. Carefully flip tortilla rounds and bake for another 7 minutes. It will be a little hard to remove rounds from the baking sheet so make sure you have a good spatula. It is also okay if the bottom side is rougher looking than the top. As long as you can remove it in one piece, you should be fine. Once it is cooked in the pan, that second side will smooth out more.
- Heat pan on the stove. Cook tortillas on medium heat until both sides develop some color and golden brown marks. Serve immediately or place into fridge in airtight container and reheat on stove when ready to use.
Video
Notes
Nutrition
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
Has anyone tried these with vegan egg or flax egg?
What can we do if we want to skip the microwave cooking?
You can steam the cauliflower until cooked and then wring dry with a cheese cloth or similar thin cloth.
Made these and were sooo delicious!
Thank you!
So glad you enjoyed them!
Hi I can but my cauliflower already ruced. Could you give me in cups how much is needed for the tortilla receipe. Thanks
I believe it will be about 3 cups, but I am not completely positive.
Since I don’t have a microwave, what would you suggest I could use as an alternative method for that step?
In step 3 of the instructions, I do link to the traditional wringing method for those that don’t want to use or don’t have a microwave
Mine fell apart as well at the same stage so I cooked longer and still when I tried to flip they fell apart but I think I made them to thick. But they were delicious. Thank you!
i’m glad they were delicious! I recommend, if you have one, using a cookie spatula instead of a regular spatula to lift the tortillas. I have several oxo cookie spatulas, and they have a very thin edge which really helps to scoop these off in one piece.
Can’t wait to try these! Do you think these would freeze nicely? I have a 1 year old and I want to try making a big batch so I can just pull them out and heat them whenever since he makes it hard for me to cook sometimes.
I have not tried freezing them but I think that should be okay
Your cauliflower recipes are changing my life! So far, I’ve made your pizza and grilled cheese and will be making these ASAP. I’ve wanted to make cauliflower pizza for a while but was really turned off by the idea of having to squeeze out the moisture, so thank you for making it easier on me!
I hate having to wring the cauliflower too! But the microwave method makes it much easier and less messy. I’m so obsessed with cauliflower based recipes now. =)
I made them. All the right amounts. They came out small. They got stuck on the Parchment paper. Still were delicious
Hmm, I’d suggest making them a little wider and thicker before baking them so there is less shrinkage (do maybe 4 or 5 instead of 6). My recipe just has one head of cauliflower listed, but I should have measured it out because even a regular head of cauliflower can vary quite a bit in terms of how much cauliflower it produces. Mine was likely bigger than the one you used, leading to my initial rounds being a lot bigger.
They fell apart when I flipped them over after 10 minutes of baking for the 7 minute baking.
So, a couple of things. Make sure you have them on parchment paper or silpat mats, as those will be a nonstick surface for easier removal. Also what did you use to flip them? They are a little delicate, so I recommend something like a cookie spatula for flipping. Finally, try baking a little longer than 10 minutes before flipping. It sounds like maybe yours just needed a little more time. Every oven operates a little differently and the size of your tortilla may have been a little bigger/thicker/etc, so 10 minutes is an estimate. Maybe try 12 and then flip next time. Hope that helps!
Mine fell apart (but they were yummy). Tips for avoiding this next time?
Sorry to hear that. Can you tell me at what stage they fell apart? That could help me pinpoint the issue.
These are so delicious! I was surprised. I added some cilantro and lime and I’m very happy. Will be making these again.
so glad you like it!