Soft, flexible gluten free tortillas made with just 3 main ingredients (plus salt and pepper)—and the biggest one is cauliflower. These low carb, cauliflower tortillas are a carb-loving waist-watcher’s dream!
You knew that my very first recipe of the new year had to be one that would fit into absolutely anyone’s New Year-New You regimen. These low carb, grain free Cauliflower Tortillas are soft and bendy, and are made of just three basic ingredients: cauliflower, eggs and grated Parm.
Want to go all out and make them Paleo, too? Replace the Parm with nutritional yeast (I use Bragg’s brand). Go on, you know you’ve been dying to try these out.
You do have to “rice” cauliflower to make these happen. The easiest way to rice cauliflower (which just means chopping the raw veg into fine grains) is to pulse the florets in a food processor. If you don’t have a food processor or just can’t be bothered, ricing can also be done with a handheld box grater.
Be careful not to end up with any big chunks, though. And then, once you’ve riced, you have to wring out all of the moisture in the cauliflower. And believe me there is a lot of moisture in lightly cooked cauliflower. If you don’t squeeze out all the moisture, your cauliflower tortillas won’t dry in the oven during baking, and they won’t be bendy and, well, tortilla-like.
The cauli-prep 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.
A few recipe notes. To make these tortillas, I adapted an existing recipe. I started out absolutely certain that I could greatly improve upon the technique, simplifying everything like a superhero. I was wrong.
- You cannot 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. I tried. Multiple times. They stick to everything, and simply aren’t appetizing or tasty.
- These do bend especially well when they’re warm. If you don’t plan to serve them right away, just warm them in a hot, dry skillet briefly before serving, or even microwave them for a few seconds. Good as new.
- Do not attempt to make them thinner than 1/4-inch thick, or larger. They will fall apart when you flip them, and won’t bend after baking. Truuuuuust me.
- They do not taste eggy. I’ve tried other low carb inventions that have so many eggs that they just taste, well, like an omelet. This is not one of those. I love omelets, but firmly believe that only actual omelets should taste like them.
- I believe that you really do need either Parmigiano-Reggiano cheese or, at the very least, nutritional yeast for depth of flavor. Otherwise, the tortillas are all texture and almost no taste. *meh*
- 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. If you’re looking for a Soft Paleo Flour Tortilla, I’ve got you covered there, too.
HELLO! I’m Nicole! I make gluten-free food enjoyable & affordable. If they can make it with gluten, we can make it without. That’s a promise!
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I have frozen riced cauliflower from Trader Joes. Would that work here? Ingredients are cauliflower and salt. It’s sold in the frozen veggy section. Thanks!
Good question, Mary. I have seen frozen riced cauliflower, and I have tried to think of how it could be used in this sort of recipe. My concern is that it won’t hold its shape once it’s thawed. You’d either have to experiment, or wait for me to get my hands on some of the frozen riced stuff, try it and report back. :)
I just made these, Nicole. FABULOUS! Seriously very yummy and my kids were fighting over the last one. I followed your directions to the letter (subbing nutritional yeast for the Parm as you suggested) and using another commenter’s suggestion to rice the cauliflower in the blender. Loved them. Thank you!
That’s so awesome, Mel! So great to have something new and simple in your repertoire. :)
Love your site, your recipes, photos and your attitude. So many good gluten-free recipes depend on eggs for binding and flavor. Now my darling guy has developed a major allergy to eggs. I suspect there will be some recipes that can’t be done without eggs, but can you recommend a substitute that works at least some of the time?
Hi, Muzzie,
My rule of thumb is that, if a recipe has 2 eggs or fewer, a “chia egg” usually works fine. More than 2 eggs and you’re best off finding another recipe. That being said, since this particular recipe is so incredibly simple, I don’t recommend trying it with an egg substitute. That’s the mixed-good news.
The 100% good news is that my gluten free recipes do not generally depend upon eggs any more than conventional recipes do. You shouldn’t have more trouble around here than you would with conventional recipes. :)
Happy New Year Nicole!
Can I throw in a suggestion? I stumbled across the EASIEST WAY TO RICE CAULIFLOWER EVER, no kidding! Cut apart a head of cauliflower into florets, hurl them into a blender, yes, you heard me, then fill the blender with cold water and pulse it or blend for about four seconds. Perfect riced cauliflower, just needs to drain well in a colander, no messy cleanup or cauliflower particles everywhere, and the blender is easily rinsed. Much less trouble than cleaning a food processor, in my opinion. Since discovering this, I have never looked back!
Jennifer that is total genius and I absolutely loathe using my food processor so this is particularly exciting for a whiner like me. Thank you so much for making that suggestion! I am 100% going to do that next time I make these tortillas or, say, cauliflower pizza (which my kids literally beg for). Thank you x 1 million!!
Can these be frozen, do you think? I’m only cooking for 2, and making more than that at one time is always problematic.
I think they would freeze very well, Erin. Just wrap them tightly—and if they get icy during freezing at all, just heat them briefly in a hot, dry skillet. They’ll be fine.
Thank you, you’re awesome! :)
Hi Nicole, and Happy New Year! These look so good!! Is there a substitute for the eggs?
In this recipe, I’m afraid not, Tiffany. It’s just too simple a recipe. So sorry! Happy New Year to you, too!
How do I love thee? How can I not love thee?!?!!!! Thank you, thank you, thank you! A grain free recipe I know I can trust!!!
This one’s for you, Mare!!
Had to chuckle with all your sidebar comments.Thank you for all your experiments :)
You bet, Yvonne! That’s why they call it “work,” right? ;)