About the Recipe
Say goodbye to grain guilt! Cauliflower has revolutionized the low-carb kitchen, and nowhere is that more evident than in the rise of the cauliflower tortilla. This ingenious creation replaces high-carb flours with nutrient-dense riced cauliflower, bound together with a simple binder, such as eggs. The result is a mild-flavored wrap that not only satisfies cravings for tacos and burritos but also delivers a healthy boost of fiber and vitamins. Whether you are following a keto, paleo, or simply a gluten-free diet, these tortillas are the perfect way to get your fix without compromising on flavor or flexibility.
Ingredients
400g (approximately 4 cups) cauliflower florets.
2 large eggs.
1/4 cup almond flour or coconut flour (Optional, for extra firmness).
1/2 teaspoon garlic powder.
Salt and black pepper to taste.
Optional: Chopped parsley or cilantro.
Preparation
Rice the Cauliflower: Cut the cauliflower into small florets. Pulse them in a food processor until the texture resembles coarse rice.
Cook and Soften: Place the riced cauliflower in a microwave-safe bowl. Cook on high for 4 minutes. This softens it slightly and releases moisture.
Squeeze the Moisture (CRITICAL STEP): Let the cauliflower cool slightly. Transfer the cooked cauliflower rice to a clean, thin kitchen towel or cheesecloth. Twist and squeeze the cloth firmly over the sink to remove as much liquid as possible. This is the key to preventing soggy tortillas. You should end up with a dry, dense pulp.
Mix the Dough: In a large bowl, combine the dried cauliflower pulp, eggs, almond/coconut flour (if using), garlic powder, salt, pepper, and herbs. Mix well with your hands until a slightly sticky but manageable dough forms.
Form the Tortillas: Divide the dough into 8–10 equal portions. Place each portion between two sheets of parchment paper. Use a rolling pin or a tortilla press to flatten them into thin circles (about 1/8 inch thick).
Cook:
Oven Method (Recommended for Firmness): Bake on a parchment-lined baking sheet at 375°F (190°C) for 10–12 minutes. Flip carefully and bake for another 5–8 minutes, until the edges are golden brown and the tortillas are firm.
Stovetop Method (Quicker, Less Firm): Cook in a lightly oiled non-stick skillet over medium heat for 3–4 minutes per side, until golden and cooked through.
Variations
Carb Cycling & Flavor Variations (Good for Low-Carb Days)
Cauliflower tortillas are naturally low-carb and an excellent choice for your low-carb/keto days.
1. Structure & Consistency Variations
Tapioca Starch (Moderate Carb Days): If you are on a moderate-carb day and want maximum flexibility, add 1-2 tablespoons of tapioca flour/starch to the mix. It significantly improves the bendiness and texture.
Nut-Free / Keto Binder: Substitute the cheese with extra egg whites or use Psyllium husk powder (in a minimal amount, such as one teaspoon) for a strong, low-carb, and nut-free binder.
2. Flavor Variations
Customize the tortillas to match your taco/wrap fillings:
Classic Mexican: Fresh chopped cilantro, lime zest and juice, paprika, and cumin.
Herby/Mediterranean: Dried oregano, dried parsley, and a pinch of garlic powder.
Spicy: A dash of chipotle powder or cayenne pepper.
Tips For Success
Chef's Tips
Parchment Paper is a Must: Always form and cook the tortillas on parchment paper, as the dough is delicate and tends to stick easily.
The Second Toast: For the best flavor, after baking, briefly pass the tortillas over a hot, dry skillet or comal for about 30 seconds per side. This adds a beautiful toasted flavor and improves texture.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on a dry skillet.