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!
Print3-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.
Links on this page may be affiliate links, for which the site earns a small commission, but the price for you is the same
These look so good!
Can you sub eggs for tapioca starch? If so, how many?
Hi,
Thanks for all your recipes.
1/ Can these be made with egg instead of tapioca flour ~ if so, how many eggs/whole egg?
( love eggs 🙂 ~ only lactose intolerant )
2/ Can you give ounces or grams in your recipes please as we dont’ use cups in UK and conversions vary immensely on the net.
Many thanks
🙂
Has anyone tried to make burritos out of this recipe. If so did it hold together? I will definitely try this for tacos or fajitas.
A genius recipe. Worked perfectly first time for me. Will have classic/staple status for me now. Thanks for your patient experimentation to arrive at something so healthy and delicious!
So glad to hear that! Thanks for your comment 🙂
Cauliflower sizes vary enormously. Could you give a set weight please?
Here is a chart that I found on line that will give you weights and sizes of cauliflower heads.
How big is a medium cauliflower?
Weight Equivalents: Cauliflower
Cauliflower, Raw
Head, Large 6″-7″ Dia 29.6oz
Head, Medium 5″-6″ Dia 20.3oz
Head, Small 4″ Dia 9.3oz
Floret 0.5oz
I agree with adding an actual amount of cauliflower vs a medium sized head. My cauliflower was so wet I had to double both flours. They tasted good though even my sister liked them and she can be picky.
I just made these today after having pinned this recipe for months… i used frozen cauliflower and used Cassava flour instead of tapioca starch. My husband who is Mexican was the first to taste test them… and he APPROVED!!! Then my kids tried and they love it… in fact my daughter said its her new favorite food.. So finally I tried it and I absolutly love it!. THANK YOU SO MUCH FOR SHARING THIS.
Can you provide the measurements (how many cups) of how much frozen cauliflower you used and how you made them?
14 grams net carbs for just 1 tortilla!? That’s WAY too many carbs for a healthy diet or diabetic! Isn’t there a low carb version?
I was a vegetarian for 8 years. I never had the expectation that there should be vegie burgers, etc. that were “just like meat”. Likewise, if you decide to eat low carb there is a cost. One is that you can’t eat tortillas. I think the lettuce suggestion was best.
I’m going to try almond flour minus the excess liquid.
Excellent recipe. I made some changes I used arrowroot flour instead of tapioca flour. I have been reading a lot of negative things on tapioca flour.
How much arrowroot?
Arrowroot and Tapioca Flour are interchangable 1 for 1
Have you considered using a tortilla press for this? The process you describe sounds similar to how I make corn tortillas. Parchment or wax paper or plastic bags cut into circles on a tortilla press. Highly recommend it.
Could this be used as a pizza dough
I want to try this, but honestly….I hate recipes that say, “medium-sized”. As compared to what? About how much quantity is a medium-sized head of cauliflower. That can vary with the season as well as the part of the country where you live. In the Midwest, where I live, sometimes we get huge heads but other times they’re not much larger than a softball. Seriously. That will totally make a difference in my outcome. An approximate quantity suggestion would be appreciated. Thank you!
Great recipe! I only ever seem to have frozen riced cauliflower, have you tried that in your fabulous wraps instead of fresh? I’d hate to waste ingredients if you’ve already experimented with it. Great post, thanks for all your hard work!!!
What about using frozen riced cauliflower instead of whole cauliflower?
Can these be made in the oven?
Is there any substitute for tapioca starch? We have allergies here. Thanks. I can’t wait to try this if there’s a way to substitute.
I would think you can use arrowroot starch instead of tapioca ?
You can usually replace Tapioca Starch with Arrowroot Starch. I always interchange them depending on what I have on hand.