Low-carb cauliflower tortillas
You guys have probably noticed by now how much I love carbs. Pasta, bread, rice… it’s alllll welcome here.
You may have also noticed how I apparently like to torture myself by experimenting with low-carb recipes (what can I say, I find it weirdly fun). They almost always involve cauliflower – perhaps not the most original ingredient for a low-carb recipe, but when it works as well as it does, who am I to argue?
My latest personal challenge was to make a low-carb cauliflower tortilla, perfect for wrapping around whatever fillings take your fancy. These cauliflower tortillas are great served for lunch as a low-carb wrap, filled with cheese, salad, veggies, hummus, or whatever else you enjoy. They also make a great low-carb taco if you choose to fill them with beans, sautéed veggies, avocado, and the like. Basically, anything you’d ever wrap in carbs – wrap it in these cauliflower tortillas instead.
I know the recipe looks long, but it actually couldn’t be easier. I’m really not sure how I managed to stretch it out to 5 paragraphs. The basic idea is blitz –> fry –> eat. That’s it. You don’t need to precook the cauliflower, you don’t need to wring it in a towel, you don’t need to use multiple mixing bowls. Just throw it all in a food processor, and boom. There’s your tortilla mix.
Now, before anyone makes these and then complains that ‘waaa, they taste nothing like real tortillas’… duhhh. They’re made from cauliflower and egg, of course they don’t taste anything like real tortillas. In fact, they don’t have a huge amount of flavour at all (unless you add some herbs or spices, which would totally be doable), which is why they’re so great for wrapping around all kinds of fillings.
In short: if you’re looking for a recipe for low-carb tortillas that taste exactly like their carby cousins, this is not the recipe for you. This recipe is not an imitation, it’s an alternative. But if you just want something tasty and low-carb to wrap around your lunch, make these and enjoy! At just 57 calories and 2.5g of carbs per tortilla, you can’t go wrong.
I personally enjoyed a couple of these low-carb cauliflower tortillas wrapped around a little grated cheddar, some cherry tomatoes, avocado and salad leaves, and I had a seriously enjoyable lunch (they’re great served warm or at room temperature). Who’ll join me for the leftovers?
Low-carb cauliflower tortillas
Ingredients
- 330 g cauliflower (~ 1/2 medium head)
- 4 eggs
- 1/2 tsp garlic powder
- Salt
- Black pepper
- Spray oil
- Your choice of fillings, to serve
Instructions
- Cut the cauliflower into a few chunks, and blitz in a food processor until the mixture resembles coarse breadcrumbs (you should end up with around 2 cups). Add the eggs, garlic powder and salt and pepper, and blitz again until well mixed (the mixture will be slightly foamy).
- Lightly spray a frying pan with oil, and place over a medium-low heat. Add about 2 tablespoons of the cauliflower mixture to the pan, and use the back of a spoon to carefully spread it out to form a circle around 6 inches wide. If any gaps arise, smooth them over with the back of the spoon. Don’t worry if it’s not completely flat or smooth at this point - it will flatten out when you turn it over.
- Leave the cauliflower tortilla to cook for several minutes without touching it. After a few minutes, carefully poke the edge of a spatula underneath one side of the tortilla. If it is golden brown underneath and is holding together well, carefully flip it over. Use the spatula to firmly press the tortilla all over - this helps to keep it nice and flat. Cook for a few more minutes, until both sides are golden brown.
- Transfer the tortilla to a plate (keep warm in a low oven, if you like) while you repeat with the remaining cauliflower mixture - I made 8 tortillas in total. You may need to respray the pan with a little more oil in between batches.
- When you’ve cooked all of the cauliflower mixture, serve the tortillas with your choice of filling.
Note: Nutritional information is approximate, and will depend on exactly what ingredients you choose.
Check out some of my other low-carb cauliflower recipes:
Low-carb cauliflower pizza
Low-carb cauliflower fried rice
Low-carb cauliflower risotto
Can we store the mixture in the refrigerator for the next day?
I’ve not tried it but I think it’s worth a try? Might be better to keep the cauliflower rice in the fridge on its own and then just add the eggs before cooking, not sure!
I made these today, I used thawed frozen cauliflower, so I added a little bit of flour (ca 1teaspoon pr egg). Without the flour, it didn’t hang together (which makes sense due to extra moist). Just thought I would mention it in case others are wondering ;)
Thanks for the feedback! Hope you enjoyed them :) My mixture didn’t really stick together in the bowl, but as it cooks the egg sets and holds everything together :)
While dieting I have been avoiding one of my favorite culinary treats, burritos. Now, thanks to you, I believe I have an alternative. I like monkey with ingredients as well, and recently developed a recipe for fat free lower calorie biscuits. I would love to share it if you are interested.
Thanks William, really hope you enjoy this recipe! :) Feel free to share your recipe!
It’s really simple. When making biscuits from scratch, substitute the shortening in the recipe for puréed chick peas in equal amounts. I drain the chick pea juice before pureeing and add back about a tablespoon in the process. I lowered my baking temp from 500 degrees to 450, and lightly sprayed the pan with cooking spray. The biscuits in my oven are done in 12 – 14 minutes. They come out of the oven flaky and tasting just like a biscuit and nothing like chick peas. I also used black beans once and you could see black specks in the biscuits that looked like pepper, but they too tasted just like a biscuit and nothing like a legume. Doing this lowers the calories and makes them practically fat free. If you try them, please let me know what you think.
How interesting, I would never have thought of using chickpeas in place of fat – I wonder why it works! I’ve never made American style biscuits but it does sound genius :)
I haven’t done so yet, but I plan to try using chick peas instead of butter in my pie crusts as well.
Becca; I am vegetarian is there any way to not use the Eggs and use something else instead. I take it that eggs are used as a binder right?
To be honest since there’s only really two ingredients in these tortillas, I’m not sure how well they would work if you replaced the egg. You could try using a vegan egg substitute to bind the cauliflower together, but I’m afraid I can’t guarantee it will work. If you do try it, let me know how you get on!
Chia seeds can be used mixing 1 tbsp to 3 tbsp water. That makes 1v medium egg.
I followed through and made these yesterday, but didn’t eat them until this evening. Used them to wrap around some steak and fresh spinach. Wow! 2g of carbs (or slightly less). That’s even better than the EXPENSIVE low carb tortillas I usually use. And the taste was so neutral — no CAULIFLOWER! taste. I will definitely make these again and again. Thanks.
Thanks so much for the feedback Jill! I’m so so glad you enjoyed them :)
I recently made the cauliflower tortillas from The Iron You http://www.theironyou.com/2015/11/cauliflower-tortillas.html They were good, but a lot of work, with the squeezing, and the cooking in the oven, and then pan frying. Also, when they were done, they were stiff (like a tostado), which worked great as a layer in a Cheesy Enchilada recipe. I will try your version, especially for the “wrap-ability.” Will comment when taste test is complete!
I really hope you like them! I was definitely going for low effort :)
Would love to try these! They sound delicious! Do you think they could be made ahead of time (placed in the fridge or possibly even frozen?) and then reheated in the oven? Would love to make a huge batch if I could.
I haven’t tried freezing them, but I say give it a go – worth trying once! They’re pretty cheap to make, so you haven’t lost much if they’re no good frozen :) As for storing in the fridge, you could store them for a couple of days, but I probably wouldn’t store them much longer than that. Let me know how you get on – enjoy!
They sound like a good alternative to me. I think I would spice them up a little but I bet they do the job perfectly well
You could definitely add whatever spices you fancy – customise them to match whatever fillings you’re planning :)
I am always on the look out for low carb recipes as I am currently trying to loose weight! This is great! Thank you for sharing. xx
wow! i am for sure going to give these ago I had no clue you could make these thanks for sharing!!!
They were a bit of an experiment but they turned out really well! :)
These look really good, I am going to try making these. My husband will not eat many vegetables so its a clever way of sneaking it in lol
That’s definitely another plus! :)
I love cauliflower but who knew it was this versatile, wow!
I swear I use it for EVERYTHING these days! Love it!
oh wow now these look amazing and so incredibly easy too will be sure to give them a try
Ooooohhhh these look good. Cauliflower is excellent and so versatile. I’d like to try these.
This recipe sounds so delicious. I would love to try it.
This is an interesting recipe. Does it taste like an omelette? I saw you used 4 eggs..
I would definitely love to make a low-carb wrap, just not sure whether it would go with hummus and salad for example?
Hi Petra! They actually don’t taste that omelettey – you kind of flatten them down as they cook, so they’re not soft and fluffy like an omelette, they’re much firmer. And the only flavour is a mild cauliflower flavour. They would definitely be great with hummus and salad :)
This sounds good, I will give it a go then!
Really hope you like them, let me know how you get on :)
I’ll definitely be trying these in place of tortilla wraps, they fit perfectly with my new healthier eating plan. Thanks for the recipe!
You’re welcome Lucy, hope you enjoy them :)
This recipe is amazing! I love tortillas but don’t like the processed white kind you get in supermarkets. This is perfect.
You are a genius Becca, love, love, love this idea. After all the carbs we’ve been eating recently, I’d definitely like to join you for the leftovers ;)
Haha yes they would definitely be a welcome change after all the cake we ate this weekend ;)
That is very good idea Becca!! I love cauliflower and I can only imagine how good those tortillas must taste :)
This sounds brilliant! I definitely need to try it with some chicken and guac. Maybe the boyfriend will even be tempted…
Anne-Sophie x
These would be GREAT with guacamole :)
I once tried wrapping a Spanish tortilla in a Mexican tortilla – it didn’t really work, but the family appreciated what I was trying to do…. It would have worked were I better at wrapping!
The Spanish sometimes serve their tortillas in a baguette, so I imagine serving it in a wrap could work! Maybe with some salad or something as well? And yes, I imagine you need to be able to wrap it up quite neatly haha
Oh my goodness these sound AMAZING!!! This is just the sort of recipe I need in my life right now, thank you!
Love these, a bit like very thin cauliflower omelettes, I’m thinking one could use many different types of veg for these, runs off to blitz a broccoli:-)
Ooooh that’s a brilliant idea! I wonder if it would turn out the same – it would definitely be more colourful :) Definitely one to try!