Cauliflower Tortillas Recipe

Cauliflower Tortilla
If you’re looking for a delicious and healthy way to enjoy your tacos, look no further than cauliflower tortillas!

Table of Contents

These tortillas are made from cauliflower, which gives them a great flavor and texture. They’re also gluten-free and low in carbs, making them a perfect choice for people on a keto diet or who are gluten-intolerant.

This recipe will work with both fresh or frozen cauliflower and it’s one of my personal favorite recipes.

Are cauliflower tortillas good for you?

Cauliflower

Cauliflower tortillas are a great choice for anyone looking for a healthy and nutritious way to enjoy their tacos. They are made from cauliflower, which is high in vitamins and minerals like vitamins C, B6, and K1.

Additionally, cauliflower is low in carbs, grain-free, and gluten-free, making it an excellent option for people on keto or gluten-free diets. With their delicious flavor and light, fluffy texture, cauliflower tortillas are a great choice for anyone looking to enjoy their tacos in a healthy way.

Are Cauliflower Tortillas Keto?

Keto diet and Silver fork lying on a plate

Yes, cauliflower tortillas are a great option for people on a keto diet. They are low in carbohydrates and completely gluten-free, making them an excellent choice for anyone following a ketogenic or low-carb diet.

Additionally, they have a delicious flavor and light, fluffy texture that is perfect for enjoying tacos without guilt.

How Long do Cauliflower Tortillas Last?

Close up of woman hand using food film wrapping organic cauliflower on table in the kitchen

There is no definitive answer to this question, as the shelf life of cauliflower tortillas will depend on a number of factors, including how they are stored and their ingredients. For best results, you should store them in an airtight container in the refrigerator for up to one week.

You can also freeze cauliflower tortillas for longer-term storage, and they should last for up to two months. Ultimately, the best way to know if your cauliflower tortillas have gone bad is to check their texture and smell them for any signs of spoilage.

Preparing the Riced Cauliflower

Bowl with fresh cut cauliflower rice close up

To prepare the riced cauliflower for your cauliflower tortillas, start by washing and trimming the cauliflower florets off of a head of cauliflower.

Then, place the florets into a food processor or high-powered blender and pulse until they are finely chopped and resemble rice grains. Once you have riced your cauliflower, transfer it to a large bowl and set aside.

Next, heat a large nonstick skillet over medium heat. Add one tablespoon of oil to the pan, along with one cup of riced cauliflower. Cook for about 3-4 minutes, stirring frequently until the cooked cauliflower rice is tender and starting to brown.

Avoid Extra Moisture

Finally, transfer the cooked cauliflower to a clean dish towel, or several layers of paper towels, and squeeze out any excess moisture. This step is important, as it will help your cauliflower tortillas to hold their shape once they are cooked.

To finish making your cauliflower tortillas, simply add the riced cauliflower to a bowl along with your other tortilla ingredients, such as eggs, salt, herbs, or spices. Stir until well combined, then use your hands to form the mixture into 8-10 small patties.

Pan Frying

Overhead view of empty frying pan amidst various vegetables on black background

Carefully place the patties onto a lightly greased nonstick skillet and cook over medium heat for about 3-4 minutes per side, until they are golden brown and crispy. Serve your cauliflower tortillas immediately with your favorite taco fillings, or store them in the refrigerator for up to one week.

See the recipe below for exact instructions.

How to Make Cauliflower Wraps with Frozen Cauliflower Rice?

Cauliflower rice in a bowl

The full recipe is below and can be used to make cauliflower tortillas or cauliflower taco shells.

To make cauliflower wraps with frozen cauliflower rice, start by ricing cauliflower florets using a food processor or high-powered blender. Next, heat a large nonstick skillet over medium heat and add one tablespoon of oil to the pan along with the riced cauliflower. Cook for 3-4 minutes, stirring frequently until the cauliflower is tender and starting to brown.

Once the cauliflower is cooked, transfer it to a clean dish towel or several layers of paper towels and squeeze out any excess moisture. This step is important, as it will help your cauliflower wraps to hold their shape once they are cooked.

To finish making your cauliflower wraps, simply add the riced cauliflower to a bowl along with your other wrap ingredients, such as eggs or egg whites, salt, herbs, or spices. Stir until well combined, then use your hands to form the mixture into 8-10 small patties.

Carefully place the patties onto a lightly greased nonstick skillet and cook over medium heat for 3-4 minutes per side, until they are golden brown and crispy. Serve your cauliflower wraps immediately with your favorite fillings, such as seasoned ground meat or sautéed vegetables, or store them in the refrigerator for up to one week.

How long does it take to make Cauliflower Tortillas?

Clock

The time required to make cauliflower tortillas will depend on a number of factors, including the specific ingredients and cooking methods that you use. On average, it should take about 30-40 minutes from start to finish, including prep time.

If you are using a food processor or high-powered blender to rice your cauliflower, this step may take longer, and if your tortillas are not forming properly or cooking evenly, you may need to adjust the heat settings on your skillet.

It is also important to be patient while making cauliflower tortillas, as it often takes a few tries to get the technique just right. With some practice and experimentation, however, you should be able to master this delicious and nutritious cooking technique.

How To Make Low-Carb Cauliflower Tortillas That Won’t Break the Bank?

 

Piggy bank

Short on cash? No worries! There are a few things you can do to make your cauliflower tortillas more affordable. One option is to look for seasonal produce sales, as well as buying your ingredients in bulk when possible.

Another good strategy is to plan ahead and take advantage of any leftover vegetables that you may have on hand. Additionally, if you are looking for ways to add additional flavor to your cauliflower tortillas, consider using spices, such as chili powder or cumin, along with a pinch of salt.

Whatever approach you take, just be sure to have fun experimenting in the kitchen and embracing a healthy and budget-friendly cooking method!

What are Some Tips for Making a “Crispy” Cauliflower Tortillas Recipe?

Fried cauliflower

There are a few key tips that can help you to make crispy cauliflower tortillas. One is to be sure to cook your cauliflower tortillas over medium heat, as this will ensure even browning and optimal crispiness.

Another tip is to squeeze out any excess moisture from the riced cauliflower before cooking it, as this will help your tortillas to hold their shape. Additionally, it is important to be patient while cooking your cauliflower tortillas, as this can often take a few tries before you get the technique just right.

With some practice and experimentation, however, you should be able to master crispy cauliflower tortillas and enjoy them anytime!

Is Fresh Cauliflower a Good Choice?

There is no definitive answer to this question, as both fresh and frozen cauliflower can be used to make healthy and delicious cauliflower tortillas. Fresh cauliflower may be a better choice if you are looking for the most vibrant color and crisp texture in your tortillas.

Frozen For Convenience

Frozen cauliflower, on the other hand, maybe a better option if you are looking for convenience and flexibility. Ultimately, the choice between fresh and frozen cauliflower will depend on your personal preferences and the availability of different ingredients in your area.

Regardless of which type of cauliflower you choose, however, be sure to follow a few key tips, such as cooking your tortillas over medium heat and squeezing out any excess moisture from the riced cauliflower.

Easy Keto Recipes

With these simple techniques, you should be able to make delicious and crispy cauliflower tortillas that your whole family will enjoy!

How much Cauliflower to Use For Low Carb Cauliflower Tortillas?

The exact amount of cauliflower that you need to make cauliflower tortillas will depend on a variety of factors, including the specific ingredients and cooking methods that you use. On average, however, 1-2 cups of riced cauliflower should be sufficient to yield 6-8 tortillas.

If you are using a food processor or high-powered blender to rice your cauliflower, this process may take longer than if you were using a hand grater. Additionally, the cooking time for your tortillas will vary depending on the temperature of your skillet and how evenly you are able to cook them.

With some experimentation and practice, however, you should be able to determine the ideal amount of cauliflower to make your perfect cauliflower tortillas!

Cooking tips

Tips and tricks

– Be sure to cook your low-carb cauliflower tortillas over medium heat, as this will ensure even browning and optimal crispiness.

– Squeeze out any excess moisture from the riced cauliflower before cooking it, as this will help your tortillas to hold their shape.

– Be patient while cooking your cauliflower tortillas, as this can often take a few tries before you get the technique just right.

– With some practice and experimentation, however, you should be able to master crispy cauliflower tortillas and enjoy them any time!

How to Store Cauliflower Wraps?

Stocks of food for the winter. Containers with frozen vegetables

Leftovers are an inevitability when cooking cauliflower wraps, so it is important to know how to store them properly. One option is to wrap the individual tortillas tightly in plastic wrap or aluminum foil and place them in an airtight container or zip-top bag.

This will help to prevent moisture loss and keep your leftovers fresh for several days. Another option is to store your tortillas in the freezer, where they can be kept for up to 3 months.

Whatever method you choose, it is important to keep your cauliflower wraps refrigerated or frozen until you are ready to enjoy them again. With these simple storage tips, you can always keep your favorite cauliflower tortilla recipes on hand for a quick and easy meal!

Can You Make Vegan Cauliflower Tortillas?

Woman cooking dinner lunch breakfast, making vegetable salad at home kitchen. Vegetarianism veganism

Going plant-based? No problem! You can easily make vegan cauliflower tortillas by using a variety of vegan-friendly ingredients, such as almond milk, flax seed meal or chia seeds. Additionally, you can choose to use vegan-friendly cooking oils, such as olive oil or coconut oil, when sautéing your cauliflower and other ingredients.

Whether you are vegan, vegetarian, or simply looking to try out a meatless meal every once in awhile, cauliflower tortillas are a delicious and nutritious option that you can enjoy any time. With these simple tips and tricks, you will be able to make vegan cauliflower tortillas that your whole family will love!​

What’s the best place to store cauliflower tortillas?

Your tummy! HAHA, just kidding. The best place to store cauliflower tortillas is in the refrigerator or freezer, depending on how fresh you want them to be when you are ready to eat them.

If you are planning on eating your cooked tortillas within a few days, storing them in an airtight container in the fridge will help keep them fresh and crisp. Alternatively, you can also store your tortillas in the freezer, where they can be kept for up to 3 months.

Whatever method you choose, it is important to keep them refrigerated or frozen until you are ready to enjoy them again. With these simple tips and tricks, you will always have your favorite cauliflower tortilla recipes on hand for a quick and easy meal!​

How Many Carbs are in Cauliflower Tortillas?

Word CARBS made from cookies

The number of carbs in cauliflower tortillas will vary depending on the exact recipe that you are using, as well as any added ingredients or toppings.

For example, a basic cauliflower tortilla made with just cauliflower rice, eggs, and cheese may contain around 15 grams of carbohydrates per serving. This is significantly less than the average flour tortilla, which typically contains around 30 grams of carbohydrates.

Additionally, cauliflower is a low-carb food that is high in fiber and other nutrients, making it a great choice for those following a low-carb or keto diet. Whether you are watching your carbs or simply looking for a nutritious alternative to traditional tortillas, cauliflower tortillas are a delicious and healthy option that you can enjoy at any time.​

Where to Buy Frozen Riced Cauliflower?

Young woman buying frozen food in grocery store.

If you are looking to buy frozen riced cauliflower, your best bet is to check your local grocery store or farmer’s market. Some smaller shops may carry fresh or frozen riced cauliflower in the produce section, while larger stores and markets may offer it as a pre-packaged item in the freezer section.

Additionally, many major retailers and online grocers offer frozen riced cauliflower in bulk or single-serve packs. To find the best price and variety, it is often recommended to compare options online before making a purchase.​

What can I serve with them?

Homemade Mexican Steak Steet Tacos

There are many different things that you can serve with cauliflower tortillas, depending on your preferences and dietary needs.

If you are going to make taco shells then these low-carb tortillas should be pan-fried. That way the taco shell gets nice and crispy.

Some popular options include black beans, guacamole, salsa, grilled chicken or shrimp, sautéed vegetables, and shredded cheese. Additionally, you can enjoy your tortillas as a grab-and-go snack or use them in place of bread for sandwiches or burgers. Whatever you choose, cauliflower tortillas are a delicious and nutritious choice that you can enjoy anytime!​

How do you make Cauliflower Tortillas? (Recipe below)

This is one of those easy sugar-free keto recipes that everyone will love.

There are many different ways to make cauliflower tortillas, depending on the specific ingredients and cooking method that you prefer. One popular technique is to combine riced cauliflower with eggs and cheese, which is then cooked in a skillet or on a griddle until golden brown and crispy.

Another option is to use drained cauliflower rice as the base of your tortillas and add additional ingredients such as herbs, spices, or vegetables for flavor and texture. No matter what cooking method you choose, the main steps are usually very simple:

1) cook the cauliflower rice,

2) stir in any desired ingredients, and

3) cook the tortillas in a skillet or on a griddle until golden brown and crispy.

Other Recipes to Try That Taste Delicious

Cauliflower Pizza Crust

– Cauliflower Gratin

– Loaded Cauliflower Casserole

Creamy Cauliflower Clam Chowder

– Garlic Parmesan Roasted Cauliflower

– Spicy Southwest Cauliflower Rice

– Buffalo Ranch Cauliflower Bites

– Cauliflower Mac and Cheese

– Baked Buffalo Chicken Wings with Blue Cheese Dip​

Avoid Soggy Tortillas that Taste Eggy

Parchment paper and a good baking pan go a long way to making sure your cauliflower tortillas don’t get soggy.

Avoid Overcooking the Cauliflower Rice

Using riced cauliflower that’s been frozen and then thawed is generally recommended for this recipe, as it helps keep the cauli-rice from becoming mushy or overcooked. That way you can avoid all the moisture and excess liquid.

Consider Using an Oil Spray

Cook pours sunflower oil into a frying pan

If you find that your tortillas are sticking to your pan, try using an oil spray or brushing the pan with a very light coating of oil before cooking. This will help prevent the cauliflower tortillas from getting stuck and make flipping them easier as well.

Looking for a low-carb and nutritious alternative to traditional tortillas? Try making your own cauliflower tortillas using simple ingredients such as riced cauliflower, eggs, cheese, and various spices or herbs.

Cauliflower Tortilla

Cauliflower Tortillas

Enjoy these delicious, healthy, low-carb, sugar-free, keto-friendly tortillas.
5 from 2 votes
Prep Time 2 mins
Cook Time 20 mins
Course Bread, Main Course
Cuisine Mexican
Servings 1 Batch

Calories Per Serving

Serving: 1TortillaCalories: 30kcal

Ingredients
  

  • 8 oz cauliflower florets
  • 1 egg or 2 whole eggs and no whites
  • 3 egg whites
  • 1 dash pink salt
  • 1 dash black pepper

Instructions
 

  • Preheat oven to 375 degrees and line a baking tray with parchment paper.
  • Pulse cauliflower in food processor until you get a texture slightly finer than rice. (Once it’s riced measure it to make sure you have 2 cups packed.)
  • Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can.
  • Place drained cauliflower back in bowl and add eggs, salt and pepper and mix until well combined. (Will be runny but not pure liquid)
  • Spread mixture onto a baking sheet into 6 small fairly flat circles.
  • Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes.
  • Place on a wire rack to cool slightly.
  • Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking.
Keyword Cauliflower Chips, cauliflower tortillas
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