Cauliflower Tortillas

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This recipe may come as a shock to you, but today I’m going to show you how to make tortillas out of cauliflower… yes, these are Cauliflower Tortillas!

Watch the quick, how-to video showing you how to make Cauliflower Tortillas, then print out the complete recipe at the end of this post so you can make them at home.

stack of cauliflower tortillas in a cloth napkin

Cauliflower Tortillas

Don’t be scared.  They sound strange, I know.  The funny thing is that they are both strange and wonderful.

stack of cauliflower tortillas in a striped cloth napkin

Cauliflower Tortillas don’t taste like your typical corn or flour tortilla at all.  They’re a simple substitute for using grains, and they totally work.

Slim Palate Paleo Cookbook

The recipe (with a couple of small changes) comes from Joshua Weissman’s book:  The Slim Palate Paleo Cookbook.

I’m not on the Paleo diet, and if you’re reading my blog, you’re probably not either, but you don’t have to be eating Paleo to enjoy this recipe or indulge in reading this cookbook.

There is a lot to this cookbook that cookbook lovers will embrace.  First of all, it was written by a (then) 17-year old who was in the midst of making healthy changes to his life (see photos below).  Joshua decided to take charge and incorporate real food into his life (no grain, gluten or refined sugar), and in the process of doing that, he lost 100 pounds and wrote a cookbook.  I don’t “treasure” cookbooks all that often, but I am truly in love with this one.  I’ve been reading it like a novel, and it’s so impressive and inspiring to know that it was written by such a young person who is intelligent beyond his years.

The book contains recipes for all meals of the day.  Those recipes on my list to try very soon are: Bacon and Caramelized Shallot Quiche, Grilled Coconut- Basil Chicken, Sweet Rosemary Meatballs, Sea Bass with Fennel and Tomato, Egg Drop Soup, Indian Cauliflower Couscous, Spaghetti Squash Alfredo with Mushrooms, Salted Dark Chocolate Almond Butter Fudge, Pumpkin Blondies, and Strawberry- Toasted Vanilla Bean Ice Cream.

YUM, right??  There is a big, beautiful photograph for every single recipe- and all of the photographs were taken by the talented Mr. Weissman.

Slim Palate Paleo Cookbook Author before and after photos

Here’s Joshua- before and after beginning his journey into eating a Paleo-based diet.   I had a few questions for the author:

Losing all of that weight as a teenager is really impressive.  How did you manage to get through it all with the temptations that a teenager is exposed to?

  • It was an incredible challenge at first but eventually none of it was as appealing to me as reaching my goal.

What are your top 5 favorite recipes in the book?

  • The pork chops with lemon and sage, lamb vindaloo, braised morrocan chicken, seared brussels sprouts, and the halibut with creamed leeks.

I’ve often thought that a Paleo diet is something I could really follow and embrace… until I start thinking about bread and desserts and cheese and wine.  Don’t you miss all of those things (except for wine, of course)?  Do you ever take a day off and indulge on chips and candy?

  • Well here’s the thing. I believe that Paleo is more of a template for finding what works for YOU! I actually downplay Paleo quite a bit in the book because of that belief. It works wonders as a basis for people to start at for a while and then slowly reincorporate certain real foods like dairy, white rice, etc. and see how they feel. I personally eat white rice, white potatoes, and dairy because it works for me.
  • Paleo really has evolved (no pun intended) since it’s earlier years. As for your specific question about chips and candy I simply choose whole natural food sources of these things when the hankering strikes. I prefer to make these treats myself which in turn causes me to eat them far less because of all the work that goes into making them (that’s how it used to be!). Not to mention I just found a potato chip company that makes organic potato chips with nothing but organic potatoes, organic coconut oil, and sea salt. That definitely fits the bill to me, although even those I would limit, but I’m fairly sure anyone that has any sort of consciousness of healthful eating would limit an intake of this. Really it’s not all as crazy as you think.
  • Lastly, no, I do not miss bread at all. If I get the hankering for bread which still hasn’t happened lately then I will eat a gluten free bread, but until that happens I think I will be just fine. It’s about eating for happiness and maximum healthfulness not living in constant depression because of all the things you “can’t” eat. This means finding what works for you, as mentioned before.

cauliflower crumbles in a bowl

How to make Cauliflower Tortillas:

It begins with cauliflower that has been obliterated into cous-cous-like granules in your food processor. Some people have mentioned in the comments that they’ve had success using already riced cauliflower instead of processing a head of cauliflower. Once it’s in this state, a short stint in the microwave softens it up.  If you don’t own a microwave, just steam it on the stove instead.

ingredients for cauliflower tortillas in a cheesecloth squeezing it dry

When cauliflower is cooked, the moisture comes out in full force.  Wrapped in cheesecloth or a thin dishtowel, you can gently squeeze out the moisture.  It’s important to squeeze out ALL of the moisture!

mixing ingredients for cauliflower tortillas in a glass bowl

The crumbled cauliflower is mixed with egg, salt and pepper (I add fresh cilantro and lime juice).  If you are vegan, or if you are allergic to eggs… readers have mentioned that they substitute flax eggs without any trouble.

forming cauliflower tortillas on parchment paper

This mixture is shaped into “tortillas” and baked- first on one side and then on the other.

cauliflower tortillas cooling on a cooling rack

Then the Cauliflower Tortillas are placed on a rack for a bit of cooling.

frying tortillas in a skillet

The final quick step in the recipe is tossing them in a heating skillet for a little browning and crisping on each side.

stack of cauliflower tortillas in a striped cloth napkin

That’s it!  I enjoy these Cauliflower Tortillas straight out of the pan for eating.  I also enjoy them with a little cheese melted on top like a quesadilla.  They’re also good in the morning with a scrambled egg and eaten like a taco.

They are somewhat pliable to bend and fill with a small amount of filling for tacos, but they are most certainly perfect to eat all by themselves too.  I recommend eating them “tostada-style” because they may tear when trying to bend like a taco.  Try topping them with this Best Ground Beef Taco Meat.

stack of tortillas in a striped cloth napkin

Can you taste the cauliflower?  I’d say, yes.  If you’ve ever sampled the cauliflower pizza crust, you’ll most likely also be a fan of Cauliflower Tortillas.  You might also like to try my Zucchini Pizza Crust too!

Can you freeze Cauliflower Tortillas?

This is a commonly asked question, but I haven’t tried freezing them so I’m not sure how well that works.  My guess is that they would be fine.  Just heat them in a hot skillet to warm them up and make them pliable again.

Try them, and let me know what you think.

stack of cauliflower tortillas in a cloth napkin
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4.59 from 24 votes

Cauliflower Tortillas

Great low carb alternative to traditional corn or flour tortillas.
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 6 tortillas
Calories 37kcal
Course Side Dish
Cuisine Mexican
Keyword cauliflower, cauliflower tortillas, tortillas


  • 3/4 large head cauliflower (or two cups riced)
  • 2 large eggs (Vegans, sub flax eggs)
  • 1/4 cup chopped fresh cilantro
  • 1/2 medium lime, juiced and zested
  • salt & pepper, to taste


  • Preheat the oven to 375 degrees F., and line a baking sheet with parchment paper.
  • Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.
  • Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. If you don't use a microwave, a steamer works just as well.  Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.
  • In a medium bowl, whisk the eggs. Add in cauliflower, cilantro, lime, salt and pepper. Mix until well combined. Use your hands to shape 6 small "tortillas" on the parchment paper.
  • Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.
  • Heat a medium-sized skillet on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.



  • *You can munch these by themselves, make quesadillas with them, or add some taco filling and fold it like a taco.
  • *Some people have mentioned in the comments that they've had success using already riced cauliflower instead of processing a head of cauliflower.
  • *Leftover tortillas should freeze well for you.


Serving: 1tortilla | Calories: 37kcal | Carbohydrates: 2g | Protein: 3g | Fat: 1g | Saturated Fat: 0g | Cholesterol: 62mg | Sodium: 39mg | Potassium: 182mg | Fiber: 1g | Sugar: 1g | Vitamin A: 135IU | Vitamin C: 25.9mg | Calcium: 21mg | Iron: 0.5mg | Blue WW Smartpoints: 0 | Green WW Smartpoints: 1 | Purple WW Smartpoints: 0


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  • Suzanne wrote:

    I can’t wait to try these! Thanks for including the nutritional ingredients!!

  • Theresa Line wrote:

    I loved these cauliflower tortillas. But mine was not soft and flexible the just broke or crumbled what did I do wrong … hopefully you can advise me…

    • Lori Lange wrote:

      Well, it’s all about the moisture. So there was either too much or too little! Just takes playing with the recipe a bit to get it just right.

  • Priscilla De La Garza wrote:

    Just did some this morning to take for lunch. Have not tried them yet but they look awesome and delicious ?. For anyone doing this recipe, make sure to take out all the liquid from the cauliflower and a tortilla press using parchment paper works best to shape them round. What was awesome about the recipe was that these are all ingredients I have all the time.

  • Nancy wrote:

    I’m munching on them as I speak (type) and I love it. Will not add anything on them , maybe next time. There will be a next time for sure.

  • Dana J wrote:

    These were DELICIOUS! I followed the recipe until… there was still too much liquid for them to hold together so I added about 1/4 cup of shaved parmesan. It still wouldn’t stay together so I added about 1/3 cup shredded cheddar/jack blend. That did the trick! I followed the rest of the directions, except baked a little extra time, then griddle to finish. I served them with salsa chicken as “Chicken Ranchero Cauli-Tacos”. I will definitely make these again! YUM!!!

  • Chrissy wrote:

    These were amazing! I added some scallions to the recipe yum! Had them left over for breakfast with some scrambled eggs. Great way to get a veggie in, in the morning! Thanks for the recipe!

  • Adele wrote:

    I don’t have access to an oven… Do you think this would work if i didn’t bake them and just fried them? Or can you recommend a similar cauli-based recipe for something bready I can fool around with?

    • Lori Lange wrote:

      You can try!

  • Emily wrote:

    Neat egg, works well also.

  • Erica S McKinnon wrote:

    Followed recipe to a T, did not turn out. Crumbled upon initial flip. Any suggestions?

    • Lori Lange wrote:

      They can be tricky!

  • Ashleigh wrote:

    Just made these. They are a prefect tortilla substitute!

  • ralph wrote:

    Been ketoing for 3 weeks dying for something that
    Resembles bread. This doesn’t even come close

    • Lori Lange wrote:

      It definitely does not resemble bread– it’s just simply a substitute for a tortilla.

  • Denisse wrote:


  • Cindy wrote:

    How long will these last in the refrigerator.

    • Lori Lange wrote:

      A few days, probably.

  • John Parson wrote:

    Always looks looking for new flat breads and tortillas. I’ll give this a try today. i was a chef for 30 years so always trying something new, of course I will have to tweak this a bit as I can never just go by the instructions, might just add a bit of garlic to this.

  • Silvia wrote:

    is there an alternative to the microwave part? Because it not only kills all the live in food, but also emits destructive waves that damage us.

    • Lori Lange wrote:

      Yes, it’s stated in the instructions that if you don’t want to use the microwave, you can steam the cauliflower instead.

  • Hums wrote:

    Would frozen riced cauliflower work for this recipe?

    • Lori Lange wrote:

      I’ve never bought frozen riced cauliflower, so I’m not sure. It’s worth a try. Just cook in the microwave, as directed, and squeeze out the moisture.

  • Monique Caradine-Kitchens wrote:

    can you use this same process to make pizza dough?

  • Jordann H wrote:

    Have you ever made these with just egg whites? Would you recommend tweaking the recipe in anyway if you did?

    • Lori Lange wrote:

      I have not tried using just whites, so I’m not sure.

  • Joanne wrote:

    Looking forward to trying your cauliflower torillas…

  • Deborah Smith wrote: