Cauliflower tortillas are a great alternative to wheat-based flour tortillas. They have a similar texture, are soft and flexible, and are made without grains, eggs, or dairy. This recipe is paleo, gluten-free, grain-free and vegan.

I set out to make a great-tasting cauliflower tortilla. My first thought was it was going to taste eggy. So I thought gelatin would be great to replace some eggs in a regular cauliflower tortilla recipe. Well, those experiments didn’t work out well. They failed horribly, and I had to throw out all of the test batches.
To me, a great tortilla tastes excellent and is bendable. This recipe had to meet those standards. What’s the point of a tortilla if it breaks the moment you bend it?
I discovered that if I replaced the eggs with tapioca starch, I would eliminate the awful eggy taste, and the tortillas would be bendy!!!
These cauliflower tortillas were so good I kept nibbling on them, and before I knew it, I ate half of the batch! Then I saved the rest of the batch and made chicken tacos topped with shredded cheese and cilantro and quesadillas. They reheated beautifully, and the cauliflower taste didn’t overpower the taco ingredients.
Cauliflower Tortilla Ingredients
Just three ingredients for these simple and awesome cauliflower tortillas:
- Half chopped head of cauliflower (about 1.25 cups pureed)
- 1/4 cup coconut flour (quality matters a lot here – check out my list of the best coconut flour you can buy – or if you want to get REALLY fancy, you can DIY coconut flour instead)
- 1 cup tapioca starch or tapioca flour
And a dash of salt – but that hardly counts, does it?
How To Make Cauliflower Tortillas
For this recipe, you will need:
- Parchment paper
- One medium or large mixing bowl
- Whisk
- Measuring spoons & cups
- Non-stick frying pan or cast-iron skillet
Tip: When measuring your coconut flour, scoop the coconut flour, take a knife, and run it over the measuring cup to remove any excess. Never add a “heaping” cup of coconut flour to your recipe. Coconut flour is very absorbent and can cause your batter to become too thick.
Step 1
Place the chopped cauliflower in a 1-quart pot and add enough water to cover it. Bring to a boil and cook for 5-10 minutes, or until the cauliflower is fork-tender. Alternatively you can microwave the cauliflower in 3 minute intervals until the cauliflower is soft and cooked.
Drain the excess water and, using a hand blender, pulse until smooth. Or use a blender, food processor, etc. Do not worry about removing liquid from the pureed cauliflower because the coconut flour will soak it up.

Step 2
In a small bowl, mix the coconut flour, sea salt, tapioca starch and pureed cauliflower together. The cauliflower tortillas will form into a dough that is just slightly sticky to the touch.
If you find it sticky, let the dough sit for a few minutes so the coconut flour can absorb all of the liquid. If the mixture is still sticking, slowly start mixing in 1 teaspoon of coconut flour at a time.
Separate the dough into eight equally portions and roll into balls.

Step 3
Take two pieces of parchment paper the size of a large plate. Place one ball of dough on one piece of parchment paper, then top with the other piece of parchment paper. Roll the ball into the thickness of a regular tortilla – less than ⅛ inch, thin but not paper-thin.
Heat a 12-inch cast-iron skillet or non-stick frying pan over medium heat.

Step 4
Pull off the top piece of parchment paper. Next, slide your hand under the parchment paper to pick up the tortilla and place it dough side down in the pan, with the remaining piece of parchment on top.
Let the tortilla cook until lightly toasted, 1-2 minutes. Remove the parchment paper, flip the tortilla over, and gently cook the other side for 1-2 minutes. Do not overcook, or the tortillas will become brittle and won’t bend easily.

Repeat steps 6 to 8 with the remaining balls of dough.
Use the cauliflower tortillas immediately or store them in an airtight container in your refrigerator for up to 4 days. Freeze the tortillas individually and thaw them at room temperature before using. The tortillas will keep in the freezer for 1 month.
FAQ
While you can use any coconut flour for this recipe, I prefer to do all of my baking with Bob’s Red Mill coconut flour.
This recipe was only tested exclusively with coconut flour. You cannot switch it easily to almond flour. (Here’s more on almond flour vs coconut flour)
Unfortunately, I tested many low-carb versions and could not get it to taste great or be flexible as a regular tortilla. Consider using large pieces of lettuce as a low-carb tortilla alternative for your keto diet.
Yes, you can use 1 1/4 cup of cauliflower rice to make these tortillas.
If you’re looking for more cauliflower recipes, try my cauliflower mexican rice, cauliflower hummus, cauliflower fritters, and cauliflower buffalo bites! They’re great, low-carb snacks! Also, learn the basics of baking with coconut flour with these coconut flour recipes!
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3-Ingredient Cauliflower Tortillas Recipe
This simple recipe for cauliflower tortillas is a great alternative to regular tortillas or corn tortillas. They have a similar texture, are soft and flexible, and are made without grains, eggs, or dairy. This has become one of my favorite recipes and I love that I don’t have to use flax egg or guar gum, or xanthan gum to make soft, flexible, gluten-free tortillas!
- Prep Time: 10 minutes
- Cook Time: 22 minutes
- Total Time: 32 minutes
- Yield: 8 medium-size tortillas 1x
- Category: Breads
- Cuisine: American
Ingredients
- 1/2 head of cauliflower, medium size, chopped* (1 1/4 cup of puree)
- 1/4 cup coconut flour
- 1 cup tapioca starch or tapioca flour
- Dash of salt
Instructions
- Place the chopped cauliflower in a 1-quart pot and add enough water to cover it. Bring to a boil and cook for 5-10 minutes, or until the cauliflower is fork-tender.
- Drain the water and using a hand blender blend until smooth. Or use a blender, food processor, etc. Do not worry about removing liquid from the pureed cauliflower because the coconut flour will soak it up.
- In a small bowl, mix cauliflower mixture together into a dough. The dough will form into a ball that is just slightly sticky to the touch.
- If you find it sticky, let the dough sit for a few minutes so the coconut flour can absorb all of the liquid. If the mixture is still sticking slowly start mixing in 1 teaspoon of coconut flour at a time.
- Separate the dough into eight balls.
- Take two pieces of parchment paper the size of a large plate. Place one ball of dough on one piece of parchment paper, then top with the other piece of parchment paper. Roll the ball into the thickness of a regular tortilla – less than ⅛ inch, thin but not paper-thin. If you have a tortilla press, you can use that to make these tortillas.
- Heat a 12-inch cast-iron skillet or non-stick frying pan over medium heat.
- Pull off the top piece of parchment paper. Slide your hand under the parchment paper to pick up the tortilla and place it dough side down in the pan, with the remaining piece of parchment on top.
- Let the tortilla cook until lightly toasted, 1-2 minutes. Remove the parchment paper, flip the tortilla over, and gently cook the other side for 1-2 minutes. Do not overcook, or the tortillas will become brittle and won’t bend easily.
- Repeat steps 6 to 8 with the remaining balls of dough.
- Consume the tortillas immediately or store in an airtight container in your refrigerator for up to 4 days. The tortillas should be able to be frozen individually and thawed at room temperature, but I didn’t test it
Notes
*1/2 head of raw cauliflower, medium size makes between 1 1/4 cup to 1 1/2 cup of cauliflower puree. I recommend you use 1 1/4 cup of puree for this recipe.

Nutrition Facts
- Serving Size: 1 tortilla
- Calories: 70
- Fat: .5g
- Carbohydrates: 16g
- Fiber: 1.8g
- Protein: 1.2g
Originally published February 6th, 2020 and updated on May 12, 2022.
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