Cauliflower Tortillas (Just 42 Calories!)

Learn how to make these low carb, high fiber Cauliflower Tortillas. These healthy tortillas are so awesome and the perfect grain-free tortilla substitute!  BONUS: Just 42 calories each!

Cauliflower Tortillas | Learn how to make these low carb, high fiber Cauliflower Tortillas. These healthy tortillas are so awesome and the perfect grain-free tortilla substitute! | A Sweet Pea Chef

I love to make healthier, clean-eating approved versions of my favorite foods.  One of the cuisines I absolutely love is Mexican food.

I mean, enchiladasOpens in a new tab., tacosOpens in a new tab., burritosOpens in a new tab., quesadillas…

They’re just way too good to pass up on.  Problem with all those things I love is: the tortilla.

Yep, the pillowy, carby, lard-filled, sheet of complete and utter amazingness.  Right?  A good tortilla is the best.

So I knew that my happy healthy life would requires Mexican food SO I had to find a way to make a healthy tortilla option that made me happy.  Because what is the point of eating well and taking care of your body if you’re not happy?

So, I started experimenting with making different kinds of healthy tortillas that I could use in all my favorite recipes. In the past, I’ve made tortillas out of spinachOpens in a new tab. or sweet potatoOpens in a new tab. or cornOpens in a new tab., but I wanted to try out another high fiber veggie: Cauliflower.

An overhead image of a bowl with fresh cauliflower florets for the Cauliflower Tortillas.

HOW TO MAKE CAULIFLOWER TORTILLAS

If you’ve ever made cauliflower rice, you know there are a few steps involved.  Also, if you’ve ever made cauliflower rice, you’ve made cauliflower tortillas part of the way.  Congrats.

Ok, so here’s the step-by-step breakdown of how to make Cauliflower Tortillas:

  1. Preheat your oven to 400 degrees F and line a rimmed baking sheet with parchment paper.
  2. Process a cauliflower that’s been broken into florets to form a texture similar to rice.  (You can also use a cheese grater).
  3. Lay out the “rice” evenly on the rimmed baking sheet, and place into the oven to roast for 20-25 minutes, tossing halfway through.
  4. Place the cooled, cooked cauliflower rice into a thin clean dish towel or cheesecloth and squeeze out as much excess liquid as you can.
  5. Transfer the drained cauliflower to a medium mixing bowl, and then add eggs, chopped cilantro, fresh lime zest, paprika, cumin, sea salt, and pepper.  Stir to combine.
  6. Divide into 8 portions and lay out evenly on the baking sheet.
  7. Using a clean sheet of parchment paper, press down on each ball and carefully spread out to form 8 6-inch tortilla-sized circles.
  8. Bake for 5-6 more minutes, flipping carefully, and then baking for 2-3 more minutes, until they begin to curl upwards.

Follow these steps and you’ll have delicious, simple, and full of goodness cauliflower tortillas in no time!

An overhead image of a food processor with cauliflower florets ready to be pulsed for the Cauliflower Tortillas. An overhead image of a food processor with processed cauliflower florets for the Cauliflower Tortillas.

HOW MANY CARBS ARE IN CAULIFLOWER TORTILLAS?

Cauliflower Tortillas are a perfect substitute for regular tortillas in your wraps and tacos. They are grain-free, gluten-free and low carb. They are also nut-free and paleo.

Depending on the size of the tortilla, Cauliflower Tortillas usually contain just 42 calories each and about 3 grams of carbohydrates and 2 grams of protein. Just thinking about it makes me love them even more!

HOW LONG DOES IT TAKE TO MAKE CAULIFLOWER TORTILLAS?

Thinking of making some Cauliflower Tortillas for next week’s #TacoTuesday? In that case, it might come in handy that making Cauliflower Tortillas from scratch will take you about 40 minutes, from start to tasty finish.  yOu can speed up the process significantly if you already have riced cauliflower or you don’t have to process the cauliflower.

Either way, there is definitely down time while you’re waiting for the cauliflower to cook so you can work on other things, like what taco fillings you’re gonna add. I’ve been making homemade tortillas for a while now, but if it’s your first time, just take it easy and don’t rush. You’ll be a pro in no time!

An overhead image of a baking tray with processed cauliflower for the Cauliflower Tortillas.

HOW MUCH CAULIFLOWER TO MAKE CAULIFLOWER TORTILLAS?

To make Cauliflower Tortillas you will need one large head of cauliflower. Of course, if you want to make extra and save them in the fridge for later, you can double the ingredients and make more.

Don’t want to spend the time breaking the cauliflower into florets and then processing it into rice?  No problem – you can pretty easily find riced cauliflower in more grocery store frozen veggie aisles nowadays.  I personally prefer using fresh cauliflower and making it myself — I always just pop my cauliflower florets in the food processor and my grated cauliflower is ready in no time.  The choice is yours.

An overhead image of a bowl with all the ingredients for the Cauliflower Tortillas ready to be mixed, including grated fresh cauliflower, eggs and seasoning.

IS IT BEST TO USE FRESH OR FROZEN CAULIFLOWER?

Speaking of buying cauliflower, a questionI often get asked is, “Is it best to use fresh or frozen cauliflower to make cauliflower tortillas and cauliflower rice?”

For Cauliflower Tortillas, you can use either fresh or frozen cauliflower. I usually use fresh cauliflower to make the tortillas, but when cauliflower is not in season or you happen to have a bag of frozen cauliflower rice in the freezer, feel free to use it to make Cauliflower Tortillas.  The advantage of using fresh cauliflower is that it isn’t quite as liquidy as frozen cauliflower so you don’t need to squeeze out quite as much liquid once it’s time for that step.

A close up image of a bowl with the tortilla mixture for the Cauliflower Tortillas ready, including grated fresh cauliflower, eggs and seasoning.

WHAT OTHER INGREDIENTS WILL I NEED TO MAKE CAULIFLOWER TORTILLAS?

I love simple recipes that don’t require any ingredients that are hard to find (or pronounce!). Clean, whole ingredients make the best recipes and it’s the same with these Cauliflower Tortillas.  Here’ are the ingredients you’ll need:

  • cauliflower
  • eggs
  • fresh cilantro
  • lime zest
  • paprika
  • cumin
  • sea salt
  • ground black pepper

Use your favorite spice blend and seasonings to add some extra flavor to your Cauliflower Tortillas.  If you don’t like cilantro, you can leave it out or replace it with sliced green onions or parsley.

A side image of shaping the Cauliflower Tortillas on a baking sheet by pressing the tortilla mixture with parchment paper into a tortilla shape.

An overhead image of a baking sheet with the mixture for the Cauliflower Tortillas shaped in the form of a tortilla and ready to be baked in the oven.

HOW LONG DO CAULIFLOWER TORTILLAS LAST?

These Cauliflower Tortillas are so good, I often just eat them on their own. Ok, only when I’m too lazy to make a filling or when I just want a super quick, healthy snack.

So, while you’re at it go ahead and make extra. Store them in air-tight containers and keep in the fridge for up to 5 days.  They last great and are super easy to store.

The fact that they taste great even after a few days, makes them perfect for meal prepOpens in a new tab.. Just make a batch and keep in the fridge until ready to eat. If you’re making your filling ahead of time, too make sure you store it separately. They are great warmed up in the microwave for about 30 seconds or quickly on a hot griddle.

A close up side image of freshly baked Cauliflower Tortillas, made with grated cauliflower, eggs and seasoning.

WHAT’S THE BEST PLACE TO STORE CAULIFLOWER TORTILLAS?

I store my Cauliflower Tortillas in a large sealable plastic bag in the fridge. Believe it or not, there’s no need to place parchment paper in between them to soak up excess moisture – they stay perfect without it.   Because they contain egg and veggies, we definitely want to store in the fridge versus on the counter or in a pantry.

I try to store them as flat as possible since they are somewhat delicate and can break if bent too far.

A close up image of a hand holding a rolled up freshly baked Cauliflower Tortilla.

CAN YOU MAKE VEGAN CAULIFLOWER TORTILLAS?

Good news, my vegan friends! You can easily make Cauliflower Tortillas dairy-free and vegan. To do that, simply replace the eggs with ground chia or flax seeds to make your egg substitute. Tip: This also comes in handy when you run out of eggs.

Here’s how to make your flax egg for an egg substitute for cauliflower tortillas:

  • Combine one tablespoon of flaxseed meal (AKA ground flaxseed) with 3 tablespoons of water in a small bowl.
  • Stir well.
  • Let sit for 5 minutes to thicken.
  • Use the mixture to substitute 1 egg in your recipe.

This makes one egg substitute so you’d need to use 2 tablespoons of flaxseed meal and 6 tablespoons of water for this tortilla recipe.

A close up image of freshly made Cauliflower Tortillas made with fresh cauliflower, eggs and seasonings.

3 MORE HEALTHY TORTILLA RECIPES

As much as I love my Cauliflower Tortillas, I do need to change it up a bit. Plus, I love to experiment with different flavors.  That’s why I’m sharing with you, not one, not two, but three of my favorite Healthy Tortilla recipes. Let me know which one Is your favorite!

SPINACH TORTILLAS

4 Ingredient Spinach Tortillas | How to make spinach tortillas with 4 ingredients! | A Sweet Pea Chef

You will need only four ingredients to make these easy homemade Spinach TortillasOpens in a new tab.. They are vegan and a totally delicious healthy substitute for refined flour tortillas. Also, you don’t need a tortilla press to make them, just your plain old rolling pin! Make sure you’re making extra because not only are they delicious but they keep in the fridge for 3-4 days!  GET THIS RECIPE!Opens in a new tab.

SWEET POTATO TORTILLAS

Sweet Potato Tortillas | How to make sweet potato tortillas using just 3 ingredients! | A Sweet Pea Chef

Learn how to make Sweet Potato TortillasOpens in a new tab. with just 3 ingredients! These homemade tortillas are great for tacos, wraps, enchiladas and quesadillas, but also tasty enough to be enjoyed by themselves. They are light but dense and so flavorful. What you’ve got here is by far one of my favorite clean eating tortilla recipes!  GET THE RECIPE!Opens in a new tab.

CORN TORTILLAS

Homemade Corn Tortillas | Clean, easy, and delicious. Let's have tortillas again! | A Sweet Pea Chef

These Homemade Corn TortillasOpens in a new tab. are clean, vegan, gluten-free and so easy to make. You will need just 4 ingredients. I promise that once you learn how to make Homemade Corn Tortillas, you’ll never wonder if Corn Tortillas are healthy again! Enjoy all the flavors you love, but without all the processed stuff!  GET THE RECIPE!Opens in a new tab.

Cauliflower Tortillas

4.2 from 5 votes
Cauliflower Tortillas | Learn how to make these low carb, high fiber Cauliflower Tortillas. These healthy tortillas are so awesome and the perfect grain-free tortilla substitute! | A Sweet Pea Chef
Cauliflower Tortillas
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Learn how to make these low carb, high fiber Cauliflower Tortillas. These healthy tortillas are so awesome and the perfect grain-free tortilla substitute!
Categories: Bread, Clean, Dairy-Free, gluten free, Paleo, Side, Vegetarian
Difficulty: Easy
Keyword: cauliflower tortilla, cauliflower tortillas, cauliflower tortillas vegan
Servings: 8 tortillas
Calories: 42 kcal
Author: Lacey Baier
Ingredients
  • 1 large head of cauliflower, broken into florets (to yield 4 cups riced cauliflower)
  • 2 eggs
  • 2 tbsp fresh cilantro, chopped
  • 1/2 tsp lime zest
  • 1/2 tsp paprika
  • 1/4 tsp cumin
  • 1/4 tsp sea salt
  • 1/8 tsp ground black pepper
Instructions
  1. First, start by preheating your oven to 400 degrees F and lining a rimmed baking sheetOpens in a new tab. with parchment paper. Then, set it aside.
  2. Using a food processorOpens in a new tab., we’re going to process a cauliflower that’s been broken into florets. We’re looking for it to form a texture similar to rice. Don’t overdue it and make it a mash.

  3. If you don’t have a food processor,Opens in a new tab. you could also use a simple cheese graterOpens in a new tab. to grate the cauliflower into rice.
  4. Lay out the "rice" evenly on the rimmed baking sheet, and place into the oven.
  5. Roast the cauliflower for 20-25 minutes, tossing halfway through, until the cauliflower is tender and starting to brown around the edges of the pan.
  6. Remove from oven and allow to cool.
  7. Once the cauliflower rice is cool enough to handle, place it into a thin clean dish towel or cheeseclothOpens in a new tab. and squeeze out as much excess liquid as you can. This will be very helpful when it’s time to cook the tortillas because they won’t be super liquidy. You can just discard the liquid once you’ve gotten as much out as you can. 
  8. Transfer the drained cauliflower to a medium mixing bowl, and then add eggs, chopped cilantro, fresh lime zest, paprika, cumin, sea salt, and pepper. Stir to combine.
  9. Separate the mixture into 8 equal portions.
  10. Using two baking sheets lined with parchment paper, take 4 of the 8 portions and lay them evenly on the baking sheet.  Repeat with the remaining 4 portions on a separate sheet.  Each baking sheet should have 4 tortillas, since they will spread out larger once pressed.

  11. Using a clean sheet of parchment paper, press down on each ball and carefully spread out to form 8 6-inch tortilla-sized circles.
  12. Then, place in the oven and bake for 5-6 minutes. They’re ready to flip when you can pretty easily pull them up from the parchment paper.
  13. Then flip them carefully over, and cook for an additional 2-3 minutes, until completely set. You’ll know they’re done when they begin to curl upwards.
  14. Stack the cooked tortillas and keep them covered with a clean dish towel until you’re ready to eat. The towel will hold in the steam from the cooked tortillas as they cool down, keeping them soft and flexible.
  15. You can also place them in a ziplock bag once they’ve completely cooled and store them in the fridge for unto 4-5 days.

Recipe Video

Recipe Notes

You can also place them in a ziplock bag once they’ve completely cooled and store them in the fridge for unto 4 days.

Nutrition Facts
Cauliflower Tortillas
Amount Per Serving (1 tortilla)
Calories 42 Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 40mg13%
Sodium 120mg5%
Potassium 329mg9%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 2g2%
Protein 3g6%
Vitamin A 135IU3%
Vitamin C 50.6mg61%
Calcium 29mg3%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use often and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

14 thoughts on “Cauliflower Tortillas (Just 42 Calories!)

  1. 5 stars
    These were fun and easy to make! Admittedly, this was my first shot at homemade tortillas so I was a bit intimidated. I did appreciate the reminder about baking them with the parchment paper ON:) I could see where it would be very messy to remove the paper before baking.
    Used these for a chicken enchilada bake and they worked great as the texture is very similar to corn tortillas. Enjoyed every bite!

  2. Hi. In India we make cauliflower paranthas. Which are basically very similar to your cauliflower tortillas. Except that we put a ball of cauliflower, onions, ginger, cilantro and other spices within a ball of dough and then roll it out. Then cooked on the griddle with a little oil/ clarified butter on each side. And we use fresh cauliflower, add a little salt to it and let it rest before squeezing out the water in our palms and then using it. So you are not wrong when you say that they eaten on their own. They can be! And they are very tasty too! In India it is a much favored breakfast recipe. And of course, the bigger the ball of filling, the better. 🙂

  3. 5 stars
    I was extremely frustrated by this recipe until I realized, “Omg she means to bake them IN THE PARCHMENT PAPER” lol!! Once I figured that out, they came out really great. absolutely delicious and well worth the effort. I used to tortilla press.

  4. Hi

    If I use frozen cauliflower rice, do I “cook” in the microwave as per package instructions and then still roast in the oven as per your recipe or do I skip the oven roasting?

    Thanks

  5. “Separate the mixture into 8 equal portions.
    Using two baking sheets lined with parchment paper, divide the 8 portions into 4 balls each and lay out evenly on the baking sheet.
    Using a clean sheet of parchment paper, press down on each ball and carefully spread out to form 8 6-inch tortilla-sized circles.”

    So the yield is 32 tortillas??

  6. Do you think these can be frozen or do they contain too much moisture? Looking forward to trying, my doctor has me watching carbs,,,it’s been difficult!

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