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!
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, enchiladas, tacos, burritos, quesadillas…
They’re just way too good to pass up. 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?
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 spinach or sweet potato or corn, but I wanted to try out another high fiber, low carb veggie: Cauliflower.
In This Post You'll Find:
Reasons You'll Love It
- Low carb and high fiber.
- Gluten Free 🙂
- Simple ingredient list.
Watch Me Make Cauliflower Tortillas
Ingredient Notes
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.
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:
- Preheat your oven to 400 degrees F and line a rimmed baking sheet with parchment paper.
- Process a cauliflower that’s been broken into florets to form a texture similar to rice. (You can also use a cheese grater).
- Lay out the "rice" evenly on the rimmed baking sheet, and place into the oven to roast for 20-25 minutes, tossing halfway through.
- Place the cooled, cooked cauliflower rice into a thin clean dish towel or cheesecloth and squeeze out as much excess liquid as you can.
- 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.
- Divide into 8 portions 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.
- 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!
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 prep. 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.
How 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.
Substitutions
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.
And, if you don't like cilantro, you can leave it out or replace it with sliced green onions or parsley.
Cauliflower Tortillas Go Well With:
- Chicken: The first thing I usually figure out is what protein to cook and one of our favorites is shredded chicken. You can also cube the chicken like I did in these chicken tacos.
- Beef: Another go-to is using the slow cooker to make some beef tacos.
- Guacamole: Once I figure out the protein I also like to top with some Guac.
- Pico: Adding some pico on top is another great idea and I have a pico de gallo recipe here.
- Red Onions: Our family also love red onions and a great way to prepare those is with this quick pickled red onion recipe.
More Tortillas 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!
Cauliflower Tortillas
Equipment
- Rimmed Baking Sheet
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- 1 large head of cauliflower, broken into florets (to yield 4 cups riced cauliflower)
- 2 eggs
- 2 tablespoon fresh cilantro, chopped
- ½ teaspoon lime zest
- ½ teaspoon paprika
- ¼ teaspoon cumin
- ¼ teaspoon sea salt
- ⅛ teaspoon ground black pepper
Instructions
- First, start by preheating your oven to 400 degrees F and lining a rimmed baking sheet with parchment paper. Then, set it aside.
- Using a food processor, 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.
- If you don’t have a food processor, you could also use a simple cheese grater to grate the cauliflower into rice.
- Lay out the "rice" evenly on the rimmed baking sheet, and place into the oven.
- 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.
- Remove from oven and allow to cool.
- Once the cauliflower rice is cool enough to handle, place it into a thin clean dish towel or cheesecloth 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.
- 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.
- Separate the mixture into 8 equal portions.
- 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.
- Using a clean sheet of parchment paper, press down on each ball and carefully spread out to form 8 6-inch tortilla-sized circles.
- 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.
- 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.
- 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.
- 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.
Suzanne
Why do mine crack and not stay flexible ? Is it because I used steamed cauliflower rice. I did not strain it because it seemed dry enough. Thanks
Maya Mussie
Quick question can i use aluminium foil or something else if i don’t have parchemins where i live?
Jen Moderator
Hey Maya! Thanks for your question. I'm Lacey's blog moderator and am here with the message: Foil works just fine as a replacement for parchment paper in this recipe. But please let us know if you have any issue with this material.
Lacey Baier
Unfortunately, I've found aluminum foul sticks a lot and parchment is really the best option. That being said, if you don't have access to parchment, then I'd try to use the foil, but be very gentle 🙂
Bryonne
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!
Lacey Baier
YES! That is so awesome! I'm glad you found them fun and they held up in enchiladas!
Pooja
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. 🙂
Lacey Baier
That's very neat - thank you for sharing. I've not tried paranthas before, but they sound tasty 🙂
Teresa raysin
I'm definitely going to try these. Thank you for sharing
Trista Ferencik
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.
Lacey Baier
I'm so glad it all worked out. Phew! lol
Nina
Will this work using only egg whites?
Lacey Baier
They will not hold together as well, but it is possible. They will be more fragile.
Rosa
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
Rainey
I used cauliflower rice and I did not cook it in the microwave first. I just roasted it in the oven like the recipe said to do. I did cut down the recipe as my bag of cauliflower rice did not yield as many cups of rice as were called for by the recipe.
Dustin
love healthier tortillas 🙂
Jackie Allen
"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??
Lacey Baier
Ah, I can see how that was confusing. I've updated the recipe to be clearer. This recipe yields 8 6-in tortillas. 🙂
Brandee
Do you have to bake the tortillas in the oven or can you cook it on a comal?
Lacey Baier
Great question. They don't stick together very well at all until they're baked so I'm betting it's best in the oven. Worth a shot if you wanna try a comal though 🙂
CATHERINE
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!
Lacey Baier
I think they could be frozen and then reheated, flat, in the oven or a hot pan.