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Today’s cauliflower tortillas are inspired by an old favorite. It’s confession time. Back in my high school days, Taco Bell quesadillas were my go-to fast food. The spicy jalapeno sauce was my favorite part.
Nevermind all the processed ingredients those quesadillas were filled with – I wasn’t even thinking about that stuff back then. Sure, I still tried to get my veggies in, but looking at food processing wasn’t even in my radar.
A lot has changed since then and I haven’t eaten fast food in years, but for some reason that creamy jalapeno sauce got stuck in my head recently. It occurred to me that I could probably recreate it without using any processed ingredients.
Enter my health-ified low carb quesadillas. All the gooey, cheesy goodness, a tantalizing jalapeno kick, and none of the carbs or gluten! And, the tortillas are made with cauliflower.
How To Make Cauliflower Tortillas That Won’t Break
I make low carb tortillas with coconut flour and cauliflower nachos all the time, but since I’m always looking for a challenge, I wanted to try my hand at the best cauliflower tortillas recipe. More specifically, I really wanted to make a version that wouldn’t fall apart!
Cauliflower tortillas have actually been one of my favorite low carb and grain-free wrap alternatives for years now. But, up until recently, they were not very sturdy.
Without the gluten found in traditional ones, most cauliflower tortilla shells tend to rip or fall apart rather easily. I was determined to change that. And it worked!
With the simple addition of xanthan gum, I’m pleased to report that these tortillas are beautifully pliable! You can fold them, roll them, and do pretty much anything that you would with regular tortillas.
I usually avoid gums and thickeners, but for these tortillas the xanthan gum really was necessary. It’s worth the tiny amount required, I promise.
The Trick To Making Cauliflower Wraps
If you haven’t tried cauliflower tortillas yet, now you have no excuse not to. You can do it with just four ingredients (plus salt) using this recipe.
They are deceptively easy to make and taste delicious! Of course, they also happen to be packed with fiber, low in carbs, and made primarily with good-for-you cauliflower.
What’s not to like?
The main trick when making cauliflower wraps is to get aaaall the moisture out after steaming the riced cauliflower. Place the steamed cauliflower rice in a cheese cloth, and squeeze, squeeze, squeeze! Seriously, when you think you’ve gotten it all out, squeeze it like ten more times because you haven’t.
It takes patience, which isn’t my strong suit, but for these yummy cauliflower tortillas, it’s totally worth it. The result should be a much smaller, dense blob of cauliflower mush that sticks together. It may not sound appealing, but it will be when the tortillas are done!
Just in case, there is one technique to save these low carb cauliflower wraps if you find that they are fragile after you take them out of the oven. Mainly this happens if you didn’t get enough moisture out. (I warned you, right?)
If you run into this situation, they are still salvageable! Simply fry them open-faced for a bit before folding them over when making quesadillas. This will help make them more sturdy.
Low Carb Quesadillas Using Cauliflower Wraps
Since these cauliflower tortillas started with a craving for Taco Bell quesadillas, you can probably guess the first thing I ended up making with them. Low carb quesadillas, of course!
The great thing about them, aside from how good they taste, is that you can make everything in advance. Then, just quickly assemble when you’re ready to eat.
The creamy jalapeno sauce tastes even better if you chill it to allow the flavors to develop. Sometimes I like to make a big batch and store it in the fridge for sandwiches, wraps, and more.
The cauliflower wraps can be prepared ahead of time, too. I store them in a plastic container with paper towels between them to absorb extra moisture.
When you’re ready to serve the low carb quesadillas, just spread the sauce on the cauliflower tortillas, top with shredded cheese, fold in half, and fry them up until the cheese melts. You can even microwave if you’re particularly impatient, but pan frying yields better results.
I think I found my new lunch obsession.
I made these low carb quesadillas without chicken so that I could serve them for my vegetarian cousin, but you could easily add in some pre-cooked grilled chicken for extra protein.
These cauliflower tortillas would be delicious for any other recipe needing a wrap. How about using them for bang bang shrimp tacos from Wicked Spatula? You can easily make those low carb by using these tortillas, sugar-free honey in the sauce, and possibly skip the tapioca.
If you’re sticking with the quesadillas, there are plenty of other versatility options, too. Why not throw in some grilled veggies for good measure? What are your favorite low carb quesadilla fillings?
- Baking Sheets – You will need two baking sheets to roast your cauliflower for this recipe. This is the one that I prefer to use.
- Parchment Paper – Don’t forget to line your baking sheets with parchment paper for easy clean-up.
- Food Processor – This food processor is great for pulsing the cauliflower for this low carb recipe.
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The recipe card is below! Readers also made these similar recipes after making this one.
How To Make Cauliflower Tortillas – Recipe with 4 Ingredients
An easy cauliflower tortillas recipe with just 4 ingredients! These cauliflower wraps can bend without breaking. Perfect for low carb quesadillas!
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Click or tap on the image below to play the video. It’s the easiest way to learn how to make this recipe!
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Cauliflower Tortillas / Wraps
- 1 1/2 lb Cauliflower (florets only – about one large head)
- 3 large Egg
- 3/4 cup Mozzarella cheese (shredded)
- 1/2 tsp Sea salt
- 1/2 tsp Xanthan gum
Spicy Low Carb Quesadilla Sauce
- 1 1/2 cup Cheddar cheese (shredded)
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
Cauliflower Tortillas / Wraps
Preheat the oven to 400 degrees F (204 degrees C). Line two baking sheets with parchment paper.
Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grate attachment if you have one.)
Transfer to a large bowl and microwave on high for 8-10 minutes (or steam using your favorite method), until cooked. Cool until the cauliflower is cool enough to handle. Transfer to a cheese cloth or towel and squeeze tightly to get rid of as much extra liquid as possible. It should be dense and clumpy.
Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella and salt. Process until smooth.
Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth.
Drop the cauliflower mixture into six areas on the lined baking sheets. Use a spatula or the back of a spoon to spread into thin circles. Bake for 8-10 minutes, until the edges are dry and the bottom is golden. (If both baking sheets don’t fit in the oven side by side, do one at a time.) Carefully flip over, then bake for 4-6 more minutes. Cool for 10 minutes before moving.
Low Carb Quesadillas
To make the sauce, whisk all ingredients in a small container. Cover and refrigerate to allow the flavors to develop (you can do this overnight if you have time).
Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of shredded cheddar cheese on top. Fold in half.
Heat an oiled pan over medium heat. Place two folded quesadillas in the pan. Fry for a couple of minutes, until browned, then flip and repeat on the other side. Repeat with the remaining quesadillas.
- Nutrition info does not include the sauce and cheese, only the cauliflower tortillas. The low carb quesadillas are just one example of a way to use them.
Serving size: 1 tortilla
Video Showing How To Make Cauliflower Tortillas:
Don’t miss the VIDEO above – it’s the easiest way to learn how to make Cauliflower Tortillas!
Nutrition Information Per Serving
Amount per serving. Serving size in recipe notes above.
Total Carbs 7g
Net Carbs 4g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.