3-Ingredient Cauliflower Tortillas Recipe

5 from 7 reviews

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!



  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.
  2. 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.
  3. 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. 
  4. 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.
  5. Separate the dough into eight balls.
  6. 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.
  7. Heat a 12-inch cast-iron skillet or non-stick frying pan over medium heat.
  8. 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. 
  9. 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.
  10. Repeat steps 6 to 8 with the remaining balls of dough.
  11. 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


*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