Cauliflower Tortillas

cauliflower tortillas

The Spruce / Leah Maroney 

Prep: 15 mins
Cook: 25 mins
Total: 40 mins
Servings: 6 servings
Yield: 12 tortillas
Nutrition Facts (per serving)
183 Calories
13g Fat
6g Carbs
11g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 183
% Daily Value*
Total Fat 13g 17%
Saturated Fat 7g 34%
Cholesterol 95mg 32%
Sodium 340mg 15%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 7%
Total Sugars 2g
Protein 11g
Vitamin C 37mg 183%
Calcium 258mg 20%
Iron 1mg 4%
Potassium 170mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

We know that cauliflower can be transformed into a pizza crust, gnocchi, and even "steaks," so why not make it into a tortilla? If you’re trying to eat Keto and you love tacos, then you need these cauliflower tortillas in your life! Soft and flexible, they’re perfect for all of your favorite taco fixings. They are quick and easy to make and you won’t miss your normal tortillas one bit.

Make them ahead of time and store them in the refrigerator or freezer until you are ready to use them. Then heat them in a sauté pan quickly before adding fillings.

They’re a great alternative taco tortilla whether you’re cutting gluten or corn. Fill them with seasoned ground meat, al pastor, chicken fajitas, or chimichurri shrimp. The possibilities and flavors are endless. 


  • 4 cups cauliflower florets, uncooked

  • 1 3/4 cups cheddar cheese, shredded

  • 1 large egg

  • 1 large egg white

  • 1 tablespoon tapioca

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

Steps to Make It

  1. Gather the ingredients. Preheat the oven to 400 F.

    ingredients for cauliflower tortillas
    The Spruce / Leah Maroney 
  2. Place the cauliflower florets into your food processor and pulse until the cauliflower is the size of rice. You can do this in batches to cut down on dealing with large pieces. 

    puree cauliflower for tortillas
    The Spruce / Leah Maroney 
  3. Add the shredded cheese, egg, egg white, tapioca, garlic powder, salt, and pepper to the bowl of the food processor and pulse until combined. 

    process mixture for cauliflower tortillas
    The Spruce / Leah Maroney 
  4. Scoop 1/4 cup of the cauliflower mixture onto a parchment-lined baking sheet. 

    Repeat until you have about 5 mounds at least 2 inches apart. Repeat on another baking sheet.

    scoop cauliflower tortillas
    The Spruce / Leah Maroney 
  5. Place another piece of parchment paper on top of the cauliflower scoops and press down with another baking sheet of the same size until you have created a thin circle (about a 1/4-inch thick).

    press cauliflower tortillas
    The Spruce / Leah Maroney 
  6. Slowly remove the parchment paper. If it sticks to the parchment, just reshape it a little with your hands. 

    shape cauliflower tortillas
    The Spruce / Leah Maroney 
  7. Place the baking sheet in the preheated oven and bake for about 20 minutes or until lightly browned and firm.

    Flip the tortilla if you wish and cook for another 5 minutes on the other side. 

    bake cauliflower tortillas
    The Spruce / Leah Maroney 
  8. Remove the tortillas from the oven, allow them to cool slightly and serve them with your favorite taco fillings. 

    cauliflower tortilla tacos
    The Spruce / Leah Maroney 


  • The tapioca helps to keep the tortilla flexible. If you omit this ingredient, they will still work, but the tortillas might be slightly stiffer and you may encounter problems when you go to fold them.
  • You can replace the tapioca with some cassava flour. Both products are made from cassava and are Keto- and Paleo-friendly natural thickeners.
  • If you make the tortilla too thin it will break after it’s cooked. It’s important to keep it between 1/4- and 1/8-inch thick. Make sure to carefully measure the ingredients.