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 ½ 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 ⅛ inch thick and they are amazing!
Keto Cauliflower Tortillas
Low Carb Cauliflower Tortillas (Gluten Free)
Ingredients
- 4 cups cauliflower florets ½ large head (12 ounces)
- 1 egg or 2 egg whites
- ½ teaspoon garlic powder
- ¼ teaspoon 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 ¼ inch or even ⅛ 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.
CTY
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.
Brenda
I was thinking a shredded Mexican blend that has a variety of cheeses in it but yes most cheeses will work in this recipe.
Beth Packer
⭐️⭐️⭐️⭐️⭐️This recipe was a game changer in my keto/paleo House!! Thank you so much for sharing!!
Brenda
Thanks Beth!
knownasjim
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?
June Leicht
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.
Kerry
Any idea if these will work without cheese - I follow a paleo diet - cheers
Brenda
Sorry I've not attempted it so not sure.
June Leicht
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.
Brenda
My teen hates cauli and ate these.
Alison
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.
Brenda
Awesome! Thank you!
Sue
How much cheese ? Recipe says 2.25 cups 8.5ounces. ?
Brenda
I measured the cheese in cups then put it on my scale and weight is shown in recipe in ounces and grams.
Jaqueline
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
Tamara Harden
1 gram per, and it makes 12. so 12.
Jaqueline
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
Brenda
1 tortilla it should be not 1 gram, I just switched my recipe plug in and it's gone a little funky.
Jessica
Hi Brenda,
Do you recommend an egg substitute?
Thank you
Brenda
I've not really used any, but I know many have often tried using chia or flax as an egg replacer in my recipes.
Justin Storm
What are the other ingredients in the tacos?
Thanks in advance
Susan
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!
Rosanna
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
Brenda
I let them cool a bit before removing them, they came out easily once cooled.
rebecca
Can I have the recipe for the taco filling you have in the picture with the cauliflower taco shells.
It looks yummy!
Thanks
Nosila
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!
Nosila
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.
Brooke Silva
Question! Have you used these cauliflower tortillas in a taco pie? Wondering if they would stand up 🙂
Thanks!
Brenda
Yes, well a Mexican Lasagna: https://www.sugarfreemom.com/recipes/low-carb-sneaky-cauliflower-mexican-lasagna/
Anne
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!
Brenda
thank you!
D
Hi ! , could it be cooked in a sandwich press ( panini maker ? )
Brenda
not sure, don't have one, let me know if you try it.
Angela Holmes
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!
Allie
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 🙂
LRW
Was wondering if person could fry them rather than bake them? Thoughts? My oven is a pain to use.
Brenda
I think so but you would have to use two spatulas to flip, they are flimsy and difficult to flip.
Carissa
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!!
Brenda
Did you weigh the amount of cauliflower and cheese you used? Makes a big difference. Glad they still liked them. Here my Mexican lasagna using them: https://www.sugarfreemom.com/recipes/low-carb-sneaky-cauliflower-mexican-lasagna/
Deb
Was just wondering if these can be frozen for a later use
Brenda
I haven't frozen them but I think if you lay a piece of parchment between each one then freeze they should separate better.
Regina Rodriguez
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.
Brenda
Please let me know, maybe I need to buy a press!