Low Carb Grain Free Cauliflower Tortillas

Low Carb Grain Free Cauliflower Tortillas

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!

Low Carb Grain Free Cauliflower Tortillas

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.

Low Carb Grain Free Cauliflower Tortillas, Step by Step

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.

Low Carb Grain Free Cauliflower Tortillas

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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*
  6. 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.
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 (can substitute with 1 ounce nutritional yeast flakes)

2 eggs (100 g, weighed out of shell)


  • 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. 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. Finish the tortillas 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.

  • Adapted from Slim Palate.



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Comments are closed.

  • Mary R
    January 10, 2016 at 1:08 PM

    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!

    • January 10, 2016 at 1:53 PM

      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. :)

  • January 5, 2016 at 7:39 PM

    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!

    • January 6, 2016 at 9:39 AM

      That’s so awesome, Mel! So great to have something new and simple in your repertoire. :)

  • Muzzie
    January 5, 2016 at 4:41 PM

    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?

    • January 6, 2016 at 9:39 AM

      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. :)

  • youngbaker2002
    January 4, 2016 at 6:22 PM

    Happy New Year Nicole!

  • Jennifer Swenson
    January 4, 2016 at 2:53 PM

    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!

    • January 6, 2016 at 9:41 AM

      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!!

  • Erin Coppedge
    January 4, 2016 at 2:41 PM

    Can these be frozen, do you think? I’m only cooking for 2, and making more than that at one time is always problematic.

    • January 6, 2016 at 9:42 AM

      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.

      • Erin Coppedge
        January 6, 2016 at 10:04 AM

        Thank you, you’re awesome! :)

  • Tiffany
    January 4, 2016 at 1:29 PM

    Hi Nicole, and Happy New Year! These look so good!! Is there a substitute for the eggs?

    • January 6, 2016 at 9:42 AM

      In this recipe, I’m afraid not, Tiffany. It’s just too simple a recipe. So sorry! Happy New Year to you, too!

  • Mare Masterson
    January 4, 2016 at 12:23 PM

    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!!!

    • January 4, 2016 at 12:51 PM

      This one’s for you, Mare!!

  • yvonne
    January 4, 2016 at 9:34 AM

    Had to chuckle with all your sidebar comments.Thank you for all your experiments :)

    • January 4, 2016 at 12:51 PM

      You bet, Yvonne! That’s why they call it “work,” right? ;)

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