Keto Low Carb Cauliflower Tortillas (How To Video)
These Low Carb Keto Cauliflower tortillas are easy to make with just 5 ingredients and they wrap up without breaking. They are grain free, gluten free, low carb and easy! Just 1 net carb per serving.
Cauliflower Tortillas
Just 5 ingredients are needed to make these fabulous cauliflower tortillas. Everything is combined easily in a food processor, basically making cauliflower rice then mixed with some simple ingredients and baked in the oven so NO Flipping required!
These are the easiest low-carb cauliflower tortillas you will ever make and the whole family will love them!
Use these low-carb tortillas as cauliflower wraps, they are perfectly bendable without breaking, or for keto low carb quesadillas or for myLow Carb Mexican Lasagna recipe!
Homemade Tortillas
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 and much better for you than corn tortillas that have high carbs and would not be recommended if you’re on a keto diet.
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.
I continue to eat a low-carb diet and my net carbs range from 40-50 a day. Sometimes it’s lower than that. These low carb tortillas can fit nicely for most dietary needs.
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 keto low carb 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!
Low-Carb Tortilla Recipe
Exact measurements for the main ingredients are in the recipe card at the bottom of this post. Nutritional information is also provided.
Fresh Cauliflower– a head of cauliflower or purchase cauliflower florets. If you buy cauliflower rice that is frozen be sure to thaw and drain excess moisture by squeezing in a clean kitchen towel. See Best Tips below for how much cauliflower rice to use.
Egg
Garlic Powder
Sea salt
Cheddar cheese or a blend of Mexican Cheese
Step by Step Instructions are in recipe card below.
How to Store
Once cooked and cooled, lay left over tortillas between parchment paper and store in the refrigerator in an airtight container for up to 7 days or freeze for up to 2 months.
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 pieces of parchment paper 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.
Best Tips for Keto Tortillas
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
Low Carb Cauliflower Tortillas (Gluten Free)
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 cheddar cheese shredded or (241g)
Instructions
- Preheat the oven to 400 degrees F.
- Lay parchment paper on two baking sheets. Set aside.
- Place the florets into a food processor and pulse until the florets are grated and there are no large pieces.
- Add into the food processor the remaining ingredients and pulse until combined.
- 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.
- Bake for 15-20 minutes until golden.
- 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.
- Allow to cool then layer between pieces of paper towel to absorb some of the grease from the cheese.
- Fill as you would for a taco.
- 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.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
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!
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.
Awesome ideas! Glad you liked them!
Did you just omit the cheese?
Just made these….WOW! Great taste, texture. I ov9e them! Thank you for the recipe.
That would be LOVE them
How long would it bake this for and what are the instructions do I cook the coliflower then blend it all together?
The instructions are in the recipe, it does not say to cook the cauliflower. Follow the written instructions.
Do you think i would be able to freeze them?
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.
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.
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?
omg so excited to try these! thank yoU!
Mine stuck badly to the parchment paper, did you spray it with oil or anything?
No I didn’t spray the parchment.
Make sure you use full fat cheese.
Mine did too. I was do disappointed. I really wanted these. Did you try again?
Curios if there s substitute for the cheese. Was all excited when I first saw the recipe but can’t have cheese.
I’m sorry I’ve not made subs for the cheese.
Nutrional yeast, maybe
How long do you think they would last in the fridge ?
I think they’d be good for at least 5 days.
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!
What is Mexican cheese
A mix of different cheeses like cheddar, asiago. Any shredded cheese will work.
I want the recipe for the cauliflower tortillas but cannot seem to find it.
hmmm well this is the page, it’s at the bottom, not sure why you aren’t seeing it.
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.
Hey
Is it 4 cups of florets AND 1/2 head or either?
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.
The 8 cups is after or before processed.
Not sure where you’re getting 8 cups from. It’s 4 cups or 12 ounces prior to processing.
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 ?
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.
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!
I measured it out after I grated/riced it in the food processor, it was 2 1/2 cups.
Wait….you’re telling me you made these with RAW riced cauliflower? No steaming and squeezing madness? I’m in awe…..
YES!!!Thank you!
Me too!!!! That’s the worst part about working with cauliflower. Thank you!!!!!
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.
Thank you so much!
Instead of the flipping to brown the other side, could you place the cooked tortillas under the broiler?
Watch them really closely, leave just for a minute.
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
Same here. I’m lactose intolerant and I wonder if these will still hold together without cheese?
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!
We are dairy free to. Will be trying violife as also soya free
Hello,Can you freeze these? These tortillas sound really good,I would like to make several of them.
I haven’t tried yet, they were left in the fridge and eaten within a day in my house.
This looks amazing! I think it happening today!
Do you suppose they could be used for a pizza ?
I don’t think they would be sturdy enough to hold and add toppings to, unless maybe adding some flour to this.
Do you think instead of the oven they could be made in a oiled cast iron pan or a heavy frying pan ?
You could probably do that, may be difficult to flip but worth a try.
thank Branda i am in vacation in México it help to stay Keto all your recepies im from Montreal and i love it THANK
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…
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!
Hello! I would love to try this. I live in Dublin and wondering what to use instead of mexican cheese?
Any cheese you can easily shred or grate, preferably cheddar cheese, but mozzarella may work too.
I dont have a food processor, only a blender will that work???
You really need to cauliflower grated so if you can do that in the blender without making it turn into a mashed cauliflower you should be good.
That sounds delicious.
Love that you include the nutritional info
I used Mozzarella an they came out great. used them to make a lasasgna. It was delicious!
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!
Hi, i make them with parmesan chees – works really well!!
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.
Mixed, white and yellow cheddar works well also.