Grain Free Cauliflower Tortillas

Grain Free Cauliflower Tortillas

These soft, flexible cauliflower tortillas, made with just 3 main ingredients, are grain free, and have less than 2 net carbs each. There’s even a Paleo option.

Low Carb Grain Free Cauliflower Tortillas

How to make these low carb tortillas

These low carb, grain free cauliflower tortillas are soft and bendy, and are made of just three basic ingredients: cauliflower, eggs, and grated Parm. If you’d like to make them Paleo, replace the cheese with 1 ounce of nutritional yeast (scroll down to the Ingredients and substitutions section for additional dairy-free information).

I promise these tortillas don’t taste eggy. Only actual omelets should taste like them, not tortillas. The best thing about these tortillas is really their texture, which has bite and chew, but there’s also plenty of flavor from the cheese.

You can’t cook these tortillas in a skillet. You can only brown them a bit in a hot skillet after they have been baked in the oven. Ask me how I know that for sure. 🤣

Can you make flour from cauliflower?

The cauliflower is simply “riced” cauliflower, not actual dried flour that you have to purchase. Scroll down a bit for details on how to rice cauliflower (or buy it already riced).

Low Carb Grain Free Cauliflower Tortillas, Step by Step

How to rice cauliflower

Since I originally shared this recipe, I’ve been buying already-riced frozen cauliflower at my local Trader Joe’s grocery store regularly. The regular grocery store now even carries their brand as well.

I simply place the frozen riced cauliflower in a microwave-safe bowl and microwave it on low power for about 4 minutes. Alternatively, you can defrost it at room temperature, which takes much longer but is very easy to do.

The cauliflower preparation can all be done days ahead of time. In fact, I recommend you rice and fully prep at least 2 heads of florets, and store them in the refrigerator a few days before you plan to make use of them. The rest of the recipe is truly a snap.

If you begin with raw cauliflower, you must first rice it, and then cook it a bit as instructed in the recipe. There is more than one way to rice it, though.

In a food processor

If you can’t find frozen, riced cauliflower, it’s very easy to make your own. The easiest way to rice whole, raw cauliflower (which just means chopping the raw vegetable into relatively fine grains) is to pulse the florets in a food processor.

With a box grater

If you don’t have a food processor, ricing can also be done with a handheld box grater. Be careful not to end up with any big chunks, though. 

In a blender

A reader named Jennifer Swenson shared her favorite raw to rice cauliflower, and others have tried it with success. Simply cut apart a head of cauliflower into florets, place the florets in a blender, fill the blender with cold water, blend for about four seconds, and then drain the now-riced cauliflower.

You must remove all the moisture

However you rice the cauliflower, once you’ve riced, you have to wring out all of the moisture in it. If you’ve never done this before, you’ll be amazed by how much moisture there is in lightly cooked cauliflower.

If you don’t squeeze out all the moisture, your cauliflower tortillas won’t dry in the oven during baking. That means that they will be limp, and not pleasantly flexible.

Low Carb Grain Free Cauliflower Tortillas

Ingredients and substitutions

These are a really, really nice healthy, low-carb alternative to tortillas. They’re not only grain-free; they don’t have a grain substitute.

But they’re not true tortillas in every sense, as they can’t be made much larger or any thinner. You may prefer our recipe for Soft Paleo Flour Tortillas.

Dairy: The finely grated Parmigiano-Reggiano cheese gives these tons of flavor, but also dairy. If you’d like to make these dairy-free and by definition Paleo, you can substitute the cheese with 1 ounce (28 grams) nutritional yeast flakes.

I’ve also tried replacing the dairy cheese with Daiya grated cheese alternative. It makes the tortillas kind of puffy, and I really prefer nutritional yeast.

Eggs: The eggs are what is largely responsible for the structure of these tortillas, so replacing them is risky. You can try replacing each with a “chia egg” (1 tablespoon ground white chia seeds + 1 tablespoon lukewarm water, mixed and allowed to gel). If you do that, I highly recommend using the optional tapioca starch/flour.

Tapioca starch/flour: If you can’t have tapioca or you don’t want to add any more carbs to this recipe, leave out the tapioca starch/flour. It helps keep them soft and flexible even when completely cool, but it’s not an essential ingredient.


Grab a soft, flexible and grain free cauliflower tortilla and enjoy a low carb gluten free meal.

Soft, flexible gluten free tortillas made with just 3 main ingredients (plus salt and pepper)—and the biggest one is cauliflower.Low Carb Grain Free Cauliflower Tortillas

Like this recipe?

Prep time: Cook time: Yield: 6 tortillas


4 cups raw cauliflower florets (about 12 ounces) (from one medium head of cauliflower)

1/2 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

2 ounces finely grated Parmigiano-Reggiano cheese

2 eggs (100 g, weighed out of shell)

2 tablespoons (18 g) tapioca starch/flour (optional; not included in nutritional information)


  • Preheat your oven to 375°F. Line large rimmed baking sheets with bleached parchment paper and set aside.

  • First, “rice” the cauliflower. Rinse the cauliflower florets thoroughly, and pulse them in a food processor until they are the texture of short-grain cooked rice (or grate the florets as finely as possible on a box grater). Place the riced cauliflower in a large, microwave-safe bowl (or a medium, heavy-bottom lidded stockpot), add about 2 tablespoons water and cover tightly with plastic wrap (or the stockpot lid). Cook on high for 3 to 4 minutes (or over medium heat for about 5 minutes) until the cauliflower is more tender but still firm. Uncover the bowl or stockpot, and allow the cauliflower to cool until no longer hot to the touch. Transfer the cooked and riced cauliflower to a large tea towel, cheese cloth, or fine mesh bag, gather the towel, cloth or bag tightly around the cauliflower and wring out all of the moisture. There will be more moisture than you expect. Keep wringing until the cauliflower is clumped and almost entirely dry. Set it aside. This step can be completed days ahead of time. Place the prepared cauliflower in a medium-size bowl, seal it tightly and store in the refrigerator until ready to proceed with the recipe.

  • Place the prepared, riced cauliflower in a large bowl, add the salt, pepper and Parmigiano-Reggiano cheese, and toss to combine. Add the beaten eggs and mix until well-combined. Add the (optional) tapioca starch/flour and mix again to combine. This is particularly useful if you think you may not have squeezed all the moisture out of your riced cauliflower. Divide the mixture into 6 equal portions, and roll each into a loose ball with wet palms. Place about 6 inches apart from one another on the prepared baking sheets. With wet hands, pat the balls into rounds about 1/4-inch thick and 4 1/2-inches in diameter, making sure the parchment paper doesn’t show through the rounds at all.

  • Place the baking sheets, one at a time, in the center of the preheated oven and bake for 12 minutes or until golden brown on the edges. Remove from the oven, and using a wide spatula, carefully flip the tortillas over. Return to the oven and bake for 5 minutes more, or until dry and firm to the touch. You can finish and/or rewarm the tortillas right before serving by browning the side that is relatively pale (the tops, before the tortillas were flipped) in a hot, dry cast iron or nonstick skillet. Serve warm.

  • This nutritional information is provided as a courtesy, is approximate, and is not to be taken as medical advice, which I’m not qualified (or attempting to) provide. You’re of course responsible for your own health and diet.

    Nutrition information for 1 serving of cauliflower tortillas.

  • Adapted from Slim Palate. Originally published on the blog in 2016. Video, some photography, some text all new, recipe tweaked only slightly.


Gluten Free Pancakes Made in a Sheet Pan

Gluten Free Pancakes Made in a Sheet Pan

These gluten free pancakes made in a sheet pan are the easiest way to make pancakes for a crowd in minutes. Use our homemade pancakes mix, or your favorite store-bought blend.

These gluten free pancakes made in a sheet pan are the easiest way to make pancakes for a crowd in minutes.

Why make gluten free pancakes in a sheet pan?

It’s not hard to make pancakes, but I don’t make them nearly as much as I would like. And that’s for one simple reason.

I find it hard to motivate myself to stand at a hot griddle pouring, waiting, flipping and waiting. Pancakes can be made ahead of time and kept warm, but they’re best fresh, of course.

If you want to make gluten free pancakes on the spur of a moment, try making them in a sheet pan. Preheat your oven, line a sheet pan with parchment paper, make the batter in one bowl, and pour. About 15 minutes later, all the pancakes are done at once.

Raw batter for gluten free pancakes made in a sheet pan.

How to use a store-bought gluten free pancakes mix here

There are 8 brands of gluten free pancake mixes that I’ve personally used and recommend trying. If you’d like to use one of those mixes, or your own favorite gluten free mix, to make pancakes in a sheet pan, here’s how I recommend doing it.

One full recipe of our homemade gluten free pancake mix contains weighs about 230 grams. If you’d like to use another brand of mix, simply weigh out 230 grams of that mix, and follow the remaining recipe instructions.

If the brand of gluten free pancake mix you’re using contains xanthan or guar gum in the blend, you’ll follow the recipe instructions below precisely. If it doesn’t contain any gums, you’ll use 1/4 cup less milk as described in the ingredient list below.

Gluten free pancakes made in a sheet pan, sliced on the baking tray, served with sliced bananas and maple syrup.

Ingredients and substitutions

Dairy: There’s dairy in the milk in this recipe and the butter. Any nondairy milk will work in place of the cow’s milk, but my favorite is unsweetened almond milk.

The melted butter is just as easy to replace. Melted and cooled Earth Balance buttery sticks, Spectrum brand butter-flavored nonhydrogenated vegetable shortening, or virgin coconut oil should each work well.

Eggs: The dry pancake mix is egg-free, but adding the two eggs to the batter is essential in this recipe. Are you feeling adventuresome, though?

Similar to the way in which we made vegan gluten free pancakes recipe, you may be able to use a combination of applesauce and additional xanthan gum. It would require some trial and error, I’m afraid.

These gluten free pancakes made in a sheet pan are the easiest way to make pancakes for a crowd in minutes.

Like this recipe?

Prep time: Cook time: Yield: 4 to 6 servings


For the homemade dry pancakes mix
1 1/2 cups (210 g) gum-free gluten free flour blend (140 grams superfine white rice flour + 45 grams potato starch + 25 grams tapioca starch/flour)

1/4 teaspoon xanthan gum (optional)*

1 1/2 teaspoons baking powder

1/4 teaspoon baking soda

1/2 teaspoon kosher salt

2 tablespoons (24 g) granulated sugar

For the pancakes
1 1/2 cups (12 fluid ounces) milk, at room temperature*

2 eggs (100 g, weighed out of shell) at room temperature, beaten

2 tablespoons (28 g) unsalted butter, melted and cooled

*If you don’t use the optional xanthan gum in the dry pancake mix, or you’re using a packaged mix that doesn’t contain xanthan gum, you should only use 1 1/4 cups (10 fluid ounces) of milk.


  • Preheat your oven to 400°F. Line a 10- x 15- x 1-inch jelly roll pan with parchment paper, and set it aside. If you only have a 9-inch x 13- x 1-inch quarter sheet pan, use that and increase the baking time by about 3 minutes.

  • To make the dry mix, place all of the ingredients in a large bowl and whisk to combine well. Store in a sealed container in a cool, dry location or in the freezer for longer storage. If you’re using a store-bought gluten free pancake mix, measure out 230 grams of the mixture by weight.

  • To make the sheet pan pancakes, place the dry mix in a large bowl, whisk to break up any lumps, and create a well in the center. Add the milk, eggs, and melted butter to the center, and whisk or mix vigorously to combine. The batter will be pourable. Pour it into the prepared pan and rotate it a bit so the mixture is in a single, even layer.

  • Place the pan in the center of the preheated oven and bake until puffed and beginning to brown on the edges (about 15 minutes for a jelly roll pan; about 18 minutes for a quarter sheet pan). Remove from the oven, and allow to cool in the pan for about only a couple minutes before removing from the pan, slicing into squares, and serving with your favorite pancake toppings.


Easy Gluten Free Artisan Bread

Easy Gluten Free Artisan Bread

The simplest recipe for gluten free artisan bread, that can be mixed by hand in one bowl with the most basic pantry ingredients, is here. It’s your everyday gluten free bread recipe.

Gluten free artisan bread baked in bowl, fresh out of the oven.

The simplest yeasted gluten free bread recipe

This is a very pared down bread recipe that doesn’t call for much more than flour, yeast, a touch of sugar, salt, milk, and eggs. It’s not a sandwich bread, and it’s not one of our newer gluten free breads made with harder to find ingredients like whey protein isolate and Expandex modified tapioca starch.

Think of it like a table bread. It’s the sort of everyday bread you can slice and make into sandwiches or slice into chunks to serve with your favorite soup. It would be perfect for making into bread crumbs, too.

The crumb is open and tender, and the crust is thick but never hard to chew. Baked in a small oven-safe glass bowl, and turned over for the last 15 minutes of baking, the light brown crust extends all around the loaf. Be sure to cool it completely before slicing or it will squish as you slice.

The simplest recipe for gluten free artisan bread, that can be mixed by hand in one bowl with the most basic pantry ingredients, is here. It's your everyday gluten free bread recipe.

Make it in one bowl

Unlike all of my other yeast bread recipes, this gluten free artisan bread does not have to be made in a stand mixer. I do often make it in my stand mixer, fitted with the paddle attachment, because it’s easier and it does tend to make a slightly higher-rising loaf.

It will rise

If you are new to yeast bread baking, especially gluten free yeast bread baking, you may be nervous that your dough won’t rise properly. Please keep in mind that yeast has a very wide temperature range in which it is active, but reproduces at different rates.

At lower room temperature, it will rise, just not as quickly. At higher temperatures, it will rise more quickly. But if you place it in a hot environment, you risk killing the yeast.

Just be patient. Over-proofed bread, that breaks through and has something of a pockmarked appearance, is bread that has been left to proof after it’s done. It’s based upon rise, not upon time.

Gluten free artisan bread raw dough risen perfectly and ready to be put in the oven.

Ingredients and substitutions

Here are my best educated guesses for how to remove any additional allergens in this recipe you may have in your family.

Dairy: This recipe can easily be made dairy-free by replacing the dairy milk with your favorite nondairy milk. I recommend using something unsweetened.

Eggs: There is only one egg in this recipe, so it can likely be replaced with a “chia egg” (1 tablespoon ground white chia seeds + 1 tablespoon lukewarm water, mixed and allowed to gel). I’ve also made the recipe with 2 egg whites (50 g) in place of a whole egg, and it’s a bit more dense but the recipe still works.

Tapioca starch/flour: I’ve also made this recipe with an all purpose gluten free flour (specifically, Better Batter) in place of tapioca starch/flour. It works, but it doesn’t rise as high and the crumb is tighter.

Instant yeast: In place of instant yeast, you can always use active dry yeast by multiplying the amount (by weight) of the instant yeast (here, 6 grams) by 1.25 or 125%. Here, that would mean 7.5 grams of yeast, which is clearly difficult to measure precisely but just add a bit more after you reach 7 grams.

Active dry yeast has a thicker coating around the yeast, so you should soak it in some of the liquid in the recipe (here, milk) until it foams before adding it with the rest of the milk.

If you don’t have yeast at all, I’m afraid there is no substitute in this recipe. But please have a look at the mindmap on our Baking With Limits page for plenty of yeast-free bread options.

I’m reluctant to publish information about ingredient availability that will become outdated quickly, but for now I will say that I was able to buy SAF instant yeast on Amazon.com just today. Instant yeast is also available in store at some Walmart and Target stores. If you can only find active dry yeast, grab it and use the instructions above for how to modify the recipe to make use of it.


Gluten free artisan bread baked upside down in the bowl at the end of baking, for the perfect crust.

The simplest recipe for gluten free artisan bread, that can be mixed by hand in one bowl with the most basic pantry ingredients, is here. It's your everyday gluten free bread recipe.

Like this recipe?

Prep time: Cook time: Yield: 1 5-inch round loaf


1 1/2 cups + 2 tablespoons (227 g) all purpose gluten free flour (I used Better Batter)

1 1/4 teaspoons xanthan gum (omit if your blend already contains it)

1/4 cup + 2 tablespoons (54 g) tapioca starch/flour

2 teaspoons (8 g) granulated sugar

2 generous teaspoons (6 g) instant yeast

1/4 teaspoon baking soda

1 teaspoon (6 g) kosher salt

1 cup (8 fluid ounces) warm milk (about 95°F)

1 egg (50 g, weighed out of shell) at room temperature, beaten

1 tablespoon (14 g) extra virgin olive oil


  • Grease a 1 or 1 1/2 quart glass oven safe bowl and set it aside. If you don’t have a glass bowl, you can use a small round pan or cast iron skillet with high sides. If using an aluminum pan that isn’t dark in color, raise the oven temperature to 400°F.

  • In a large bowl, place the flour, xanthan gum, tapioca starch/flour, sugar, and yeast, and baking soda, and whisk to combine well. Add the salt, and whisk again to combine well. Create a well in the center of the dry ingredients and add the milk, egg, and oil, and mix vigorously. The bread dough/batter should come together and lighten a bit in color as you mix.

  • Transfer the dough/batter to the prepared baking bowl, skillet, or pan, and smooth the top with clean, wet hands or a moistened spatula. Do not compress the dough at all. Cover the dough completely with an oiled piece of plastic wrap. Be careful not to compress the dough, but cover the bowl securely. Place it in a warm, moist place to rise for about 45 minutes, or until the dough has increased to about 150% of its original size. In cool, dry weather, the dough may take longer to rise; in warm, moist weather, it may take less time to rise. When the dough is nearing the end of its rise, preheat your oven to 375°F.

  • After the dough has risen, remove the plastic wrap and place the bowl in the center of the preheated oven and bake for 30 minutes, or until the bread is lightly golden brown all around. Remove the bread from the oven and rotate the loaf in the bowl so it’s upside down. Return the bread to the oven and bake until the temperature has darkened slightly all around, and the bread sounds hollow when thumped anywhere, on the bottom or top, about another 15 minutes. The internal temperature of the bread should reach about 195°F on an instant-read thermometer. Turn the bread out onto a wire rack to cool completely before slicing and serving.


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