• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Apples for CJ
  • Recipes
  • About
  • Fitness
    • Fitness tips and workouts
    • Motivational
  • Holistic Tips
    • Beauty & Hygiene
  • Subscribe
  • Navigation Menu: Social Icons

menu icon
go to homepage
  • Recipes
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Dinner

    Cauliflower Tortillas (Gluten Free, Dairy Free)

    Published: Mar 9, 2021 by Stephanie 9 Comments

    This post may contain affiliate links. Please read full disclosure.

    Jump to Recipe

    A recipe for Cauliflower Tortillas with only 4 ingredients. A soft flexible wrap that's great for veggie tacos and a lot more. An easy low carb and grain free wrap that comes together quickly. Easy, Low carb, keto, Dairy free, Gluten Free.

    Cauliflower tortillas stacked on a plate with a hand grabbing and bending one.

    I love using wraps for a lot of my favorite foods. Tacos, burritos or sandwiches just to name a few.

    It's such a quick healthy versatile meal, since you can fill with so many different things.

    And these cauliflower tortillas are a delicious low carb wrap that tastes great even without toppings!

    Some of our other wraps we love are these almond flour tortillas or these easy egg wraps.

    Homemade tortilla wraps that are gluten free, dairy free, low carb and super easy to make are going to be the perfect addition to meal planning.

    Ingredients needed

    cauliflower rice, eggs, nutritional yeast, garlic powder

    Ingredient notes

    • Cauliflower rice- I usually make my own cauliflower rice in the food processor but if you're trying to save a step you can use the frozen riced cauliflower.
    • Eggs- large organic eggs recommended
    • Nutritional yeast- you could substitute with ½ cup shredded parmesan cheese if you don't need it to be dairy free.
    • Garlic powder- you could also add any other dried or fresh herbs that you like and salt and pepper to taste.

    How to make cauliflower tortillas

    Full directions in the recipe card below

    Start by preheating the oven to 400 degrees and lining a large baking sheet with parchment paper.

    Next rice the cauliflower in a food processor or you can use a box grater.

    You'll want to then either steam the cauliflower rice or cook it on the stove top for 3-4 minutes in a non-stick pan.

    Allow it to cool to touch and squeeze out as much water as you can with a clean kitchen towel.

    Add riced cauliflower to a mixing bowl with the remaining ingredients and combine.

    Form into equal sized tortillas using an ice cream scoop and spread out evenly.

    Bake in preheated oven until golden brown on both sides.

    cauliflower tortillas on a gold baking pan after cooking.

    Storage notes

    You can store these in a covered container in the fridge for 3-4 days.

    For longer storage freeze them in an airtight container or ziplock bag for up to 3 months.

    Other cauliflower recipes to try

    • Cauliflower pizza crust
    • Spicy Cauliflower Mac n Cheese
    • Cauliflower Nachos
    cauliflower tortillas stacked on a white plate with yellow trim
    cauliflower tortillas stacked on a white plate with yellow trim
    Print Save Saved! Pin Recipe
    No ratings yet

    Cauliflower Tortillas (Gluten Free, Dairy Free)

    Tortillas made with a head of cauliflower and under five ingredients.
    Course Dinner
    Cuisine Mexican
    Prep Time 10 minutes
    Cook Time 30 minutes
    Total Time 40 minutes
    Servings 6 tortillas
    Calories 30kcal
    Author Stephanie

    Ingredients

    • 1 small/medium head of cauliflower broken into florets 3 ½-4 cups of florets
    • 2 eggs
    • 2 tbsp. nutritional yeast
    • ½ tsp. garlic powder
    • salt & pepper to taste

    Instructions

    • Preheat oven to 400 degrees.
    • Line large baking pan with parchment paper.
    • Pulse cauliflower florets in food processor till rice like.
    • Then you need to either steam or sauté in non-stick the cauliflower rice for 3-4 minutes.
    • Remove from pan and allow it to cool to touch. Using a clean kitchen towel squeeze out as much of the water as possible.
    • Place in mixing bowl with remaining ingredients and combine.
    • Shape into equal size tortillas and place on pan.
    • Bake in preheated oven 10-12 minutes and flip over. Cook another 7-8 minutes till lightly browned.

    Notes

    *Nutrition Disclaimer

    Nutrition

    Serving: 1tortilla | Calories: 30kcal | Carbohydrates: 1.5g | Protein: 2.7g | Fat: 1.5g | Saturated Fat: 0.5g | Cholesterol: 55mg | Sodium: 36mg | Potassium: 22mg | Fiber: 0.6g | Sugar: 0.5g | Calcium: 11mg
    Tried this recipe?Mention @applesforcjblog or tag #applesforcj

    Updated- originally posted September 2016

    • Facebook
    • Pinterest
    • Twitter
    • Yummly
    « Pineapple Fried Rice Recipe (Vegan, Gluten Free)
    Tahini Salad Dressing (Vegan, Gluten Free) »

    Reader Interactions

    Comments

    1. Stacey

      February 28, 2022 at 7:36 pm

      These sound and look great! If I am using frozen cauliflower rice, how much should I use? Should I defrost and squeeze out the liquid before using it?

      Reply
      • Stephanie

        March 01, 2022 at 9:08 am

        Thanks Stacey and you would need to use approximately 4 cups of cauliflower rice. Yes you need to steam or lightly cook the riced cauliflower and squeeze out any liquid before using. Please check out the information in the post above the recipe card for more details.

        Reply
    2. Mara

      May 12, 2018 at 1:53 am

      Nice! do you know how many grams of carbs this is?

      Reply
      • Stephanie

        May 12, 2018 at 1:51 pm

        Hi Mara, 5.4 g per serving! Hope you Enjoy 🙂

        Reply
    3. Amy

      March 15, 2017 at 12:33 am

      What a great gluten free option for people who don't like corn tortillas!

      Reply
    4. Mindy Fewless

      March 14, 2017 at 11:30 pm

      Ingenious! Perfect for those low carb meals!

      Reply
    5. Everyday Sarah Jane

      March 14, 2017 at 11:29 pm

      What an awesome healthy alternative to the classic! Can't wait to try these out!

      Reply
    6. debi

      March 14, 2017 at 11:24 pm

      These look so amazing! I wonder if I can get my cauliflower fearing husband to like these, because I know I'd love them!

      Reply
    7. linda spiker

      March 14, 2017 at 10:43 pm

      What a great idea! I love lower carb options!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Stephanie! The Recipe developer and writer behind APPLES FOR CJ. Welcome to my Happy Place! Here you'll find a collection of my Best Gluten Free & Vegetarian recipes, along with some healthy lifestyle tips. Hope you'll stay awhile!

    More about me →

    Popular Posts

    • Almond Flour Biscuits (Keto, Gluten-Free)
    • Chocolate Protein Balls (Easy, 4 Ingredients)
    • Bread Dipping Oil
    • Egg Wraps Recipe (Gluten-Free, Paleo, Keto)
    • Dark Chocolate Truffles (Vegan, Gluten Free)
    • Almond Flour Tortillas (Soft & Flexible)

    Footer

    ^ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Disclosure

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 STEPHANIE SAIN | APPLES FOR CJ