Ever miss the soft embrace of a tortilla while on your keto journey? I’ve been there! That’s why I embarked on a culinary quest to recreate that beloved texture without the carbs, and voilà : Keto Cauliflower Tortillas were born.
This keto cauliflower tortillas recipe is crafted with the subtle nuttiness of cauliflower and a hint of fresh herbs.
I simply love these cauliflower egg wraps! Similar to the Keto Cauliflower Hash Browns recipe I made before, these cauliflower wraps are ideal for breakfast, lunch and dinner. You can serve it alone or add beef, chicken or bacon and cheese as topping and enjoy your favorite wraps and tacos, all while keeping it keto-friendly.
Low carb cauliflower tortillas have revolutionized the way we approach Mexican cuisine on a keto or low-carb diet. These low carb wraps, made primarily from the versatile cauliflower, provide a healthy grain-free and gluten-free alternative to traditional tortillas, allowing individuals to indulge in their favorite Mexican dishes without the guilt of excessive carbs.
Rich in essential nutrients, cauliflower wraps not only offer a lower carbohydrate count but also bring along the benefits of fiber, vitamins, and antioxidants that cauliflower naturally possesses.
The convenience of cauliflower wraps cannot be overstated. For those on a keto or low-carb journey, it can often be challenging to find suitable substitutes that don’t compromise on taste or texture.
With these low carb cauliflower wraps, making dishes like tacos, burritos, or enchiladas becomes a breeze. They hold up well to fillings, offering a soft yet sturdy base, and their subtle flavor ensures they complement, rather than overpower, the rich and spicy flavors of Mexican cuisine.
Whether you’re hosting a taco night or prepping a quick lunch, these wraps make it easy to stay on track with your dietary goals without sacrificing the joy of a delicious meal.
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How to Make Cauliflower Wraps
Using a sharp knife or food processor, finely grate the cauliflower into fine riced cauliflower.
Place the grated cauliflower in a microwave-safe container and microwave for 3 minutes to soften. You can place it into a cheesecloth and squeeze it to remove excess moisture.
In a non-stick skillet over medium-high heat, heat the olive oil. Add the onion and sautéed cauliflower, cooking until the onion is tender. Remove from heat.
In a separate bowl, whisk the eggs and season with salt and pepper.
Combine the sautéed onion and cauliflower mixture with the whisked eggs, lemon juice, and chopped coriander. Mix until you achieve a smooth batter consistency.
Lightly spray an 8-inch non-stick skillet with cooking spray or olive oil and heat over medium-high heat. Pour in some batter and spread it out to form a tortilla shape. Cook for about 5 minutes on each side, flipping carefully with a spatula.
Once cooked, transfer the tortilla to a plate. Repeat with the remaining batter.
Serve the tortillas warm or at room temperature. Enjoy!
Similar Keto Wraps You Can Try:
Keto Cauliflower Tortillas
Ingredients
- 1 cauliflower medium head
- 1/2 onion small
- 2 eggs large
- 1 tsp olive oil
- 1 tsp fresh lemon juice
- 1 tsp coriander chopped
- salt and pepper to taste
Instructions
- Cut the cauliflower head into small pieces with a sharp knife then grate it using food processor. Transfer the cauliflower bits to a heat-safe container then cook in the microwave for 3 minutes to make the cauliflower tender enough. You can steam it if you prefer. Remove excess water using cheesecloth.
- Heat the olive oil in a non-stick skillet placed over medium-high heat. Sauté the onion and cauliflower in the oil. Immediately remove from the heat once the onion becomes tender.
- Break the eggs into a bowl. Season with black pepper and sea salt. Add the zucchini in the bowl and stir continuously until a smooth tortilla batter is obtained.
- Coat an 8-inch (20cm) non-stick skillet with cooking spray. Settle the pan over medium-high heat. Fry the batter in the pan for around 5 minutes each side. Flip with a spatula carefully then fry for 5 more minutes.
- Layer the tortillas on a plate and serve warm or at room temperature.
Notes
Nutrition/Macros
FAQ
How many carbs are in cauliflower tortillas?
Cauliflower tortillas typically contain 2-3 grams of net carbs per serving, but the exact amount can vary based on the recipe and additional ingredients used. My recipe has 2 grams of net carbs per each tortilla.
How to make cauliflower tortillas taste good?
To make cauliflower tortillas taste good, season them with herbs and spices like cumin, garlic powder, and onion powder. If you love cheese like I do, simply add shredded mozzarella cheese or cheddar cheese in the batter. When frying them, make sure they are cooked until slightly crispy for a pleasant texture. Pairing them with your favorite meat fillings or dips can also enhance their overall taste.
How do you make cauliflower tortillas not soggy?
To prevent cauliflower tortillas from becoming soggy or falling apart, thoroughly wring out excess moisture from the cauliflower after processing and cooking it. Using a clean kitchen towel or cheesecloth, squeeze the cauliflower mixture until no more water comes out. Additionally, ensure that the tortillas are spread thinly and evenly on the baking sheet and cook them until they are golden and firm. You can add cheese, coconut flour, flaxseed flour or psyllium husk powder to make them more chewy so they can bend without breaking.
How to make cauliflower tortillas without eggs for keto diet?
To make cauliflower tortillas without eggs for a keto diet, replace eggs with a combination of ground flaxseed and water (a flax egg) or use psyllium husk powder to bind the cauliflower mixture. Process the cauliflower into rice, cook and drain excess moisture, mix with the binding agent, and then shape and cook the tortillas until golden and firm.
Where to buy cauliflower tortillas
Cauliflower tortillas can be purchased at many health food stores, larger supermarket chains in the health or gluten-free section, or online retailers like Amazon. Brands like “Caulipower”, “Mission”, “La Tortilla Factory” and “Outer Aisle” offer pre-made cauliflower tortillas. Always check the product label to ensure it meets your dietary requirements.
