Cauliflower Tortillas Recipe

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Grain-free tortillas are just a few simple steps away!

Going grain-free? You’ve probably wrapped your tacos and wraps with lettuce leaves, which can be a crispy, healthy alternative to traditional tortillas. However, if you’re looking for something a bit more satisfying and with a texture closer to that of a flour tortilla, give this recipe for cauliflower tortillas a shot. Made with just a few ingredients, there are no grains, few carbs, and no unhealthy additives. They’re easy and inexpensive to make and can be filled with whatever you have on hand.

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Cauliflower Tortillas Recipe

This wonderful cauliflower tortilla recipe is grain and additive-free, plus it adds extra flavor to your meal.
Yield 3 people
Serving Size 2 tortillas
Course Condiment, Side Dish, Snack
Cuisine Universal
Author SkinnyMs.


  • 1/2 head cauliflower roughly chopped
  • 2 eggs
  • 1 tablespoon green onions chopped
  • 1/4 teaspoon sea salt


  • Preheat oven to 400 degrees F.
  • Put the cauliflower in a food processor and pulse until you have a fine grain, but not liquified (it should look similar to couscous or rice.) Measure out approximately 2 cups and transfer to a microwave-safe bowl. Cook for about 1 minute, remove and stir. Cook for 2 minutes. Let the cauliflower cool slightly.
  • When cool, line a fine-mesh strainer with cheesecloth and put the strainer over a bowl. Using a spoon or spatula, press as much of the water as you can out of the cauliflower.
  • Transfer to a large bowl and mix in the eggs, green onions, and salt. Mix well until you have a batter.
  • Line a baking sheet with parchment paper. Spread the batter into 6 circles, spreading as thin as possible.
  • Bake for 8 minutes, flip and bake for 8 more. Before serving, you can heat gently in a nonstick skillet to warm and soften if necessary.

Nutrition Information

Serving: 2tortillas | Calories: 54kcal | Carbohydrates: 3g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 109mg | Sodium: 211mg | Fiber: 1g | Sugar: 1g |
SmartPoints (Freestyle): 2
Keywords Budget-Friendly, Gluten-Free, Keto, Vegetarian

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    1. Patrick, Unfortunately, frozen cauliflower will not work well for this recipe. Even thawed it will be too wet, and the cauliflower needs to be very dry in order for the tortillas to stick together.

    2. I just used frozen – follow all directions but after pressing out the water spread over a cookie sheet. Place in 200 degree oven with heat turned off. Check every 10 minutes until moisture has evaporated.

    1. LesP, Yes, you can cook the cauliflower on the stovetop with a little water (about 1/4 cup added) and cook for 5 to minutes over medium heat, covered, until just slightly tender. Drain the water and remove as much of the liquid as possible from the cauliflower.

  1. Wondering if I can leave out the salt……… I'm strictly "NO added salt" due to high blood pressure and stroke history. Is the salt a chemical thing or a flavor thing? If its just for flavor, can I substitute something like Mrs. Dash or Just-a-Pinch ?

    1. Yes. Just be sure to wrap them in an airtight container. They can be reheated in a non-stick skillet.

  2. I’m wondering if you could use a sauté pan, with plenty of non stick spray, to cook them instead of the oven, I did try this recipe and they stuck to the parchment paper.

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