This simple cauliflower tortillas recipe accommodates solely 4 components! It makes pliable low carb tortillas that bend simply and don’t break. Use these cauliflower wraps in your favorite Mexican recipes, as a sandwich wrap and even as a base for low carb pizza.
I’ve been making keto pleasant and gluten-free tortillas for years, utilizing this Low Carb Tortillas recipe with almond flour and this Spiced Coconut Flour Tortillas recipe.
Nonetheless, as somebody writing about meals every day, I’m at all times up for attempting out one thing new. Enter these cauliflower tortillas!
Cauliflower could look like a stunning substitute for corn or grains, but it surely really works very well.
These are a bit thicker than corn tortillas, however are superior as a low carb sandwich wrap or in burritos and tacos.
Why you may adore it
This recipe is a good way to pack in additional wholesome veggies to your weight loss program. Additionally it is a scrumptious bread different in the event you can’t eat or wish to in the reduction of on nuts, coconut and naturally, corn and grains. Need extra causes?
- Simple 4 ingredient recipe
- No want for a tortilla press – merely press them into form them together with your palms
- Filled with vegetable goodness
- Keto pleasant, gluten-free, low in energy and nut free
- May be ready forward and freezes effectively
The key to good cauliflower wraps
It took me a couple of tries to make the right cauliflower tortillas. Listed below are my 3 high suggestions:
- Mix the cauliflower to a very tremendous consistency. It must be finer than common cauliflower rice, extra like couscous.
- You will need to squeeze out all liquid from the cooked cauliflower. Squeeze, squeeze, and while you suppose you might be completed, squeeze some extra. Take your time with this, it can make all of the distinction.
- Examine your psyllium husk. You will wish to use psyllium husk powder, which is a really tremendous powder and the consistency of flour. In case you are utilizing complete psyllium husks (these seem like tiny sticks, which is why folks typically confuse it with psyllium powder), double the quantity.
🥞Substances
Many cauliflower tortillas recipes use lots or mozzarella or xanthan gum to assist bind the cauliflower. I discovered a strategy to make pliable tortillas with out both. Try the components I used:
- 1 head of Cauliflower – medium (5-6 inch diameter), chopped into florets. Please measure this by weight and never in cups because it’s far more actual. It’s essential use 600 grams or 21 oz / 1.3lb.
- Psyllium husk powder – Psyllium husk is a prebiotic fiber and makes the tortillas fluffy and bendable. Notice that some manufacturers flip purple when baked. I’ve used Inexperienced Origins, BonPom and Simply Naturals with out points. The NOW model additionally works effectively. The color change doesn’t have an effect on the style.
- Parmesan cheese – finely grated, provides a beautiful taste and in addition helps bind the tortillas.
- Eggs – I used massive eggs.
- Salt and pepper
👩🍳How you can make cauliflower tortillas
(This part accommodates step-by-step directions and photographs that present the way to make this recipe. Discover the recipe card with ingredient quantities and dietary info on the backside of the publish.)
First, preheat the oven to 180C / 350F (160C / 320F fan assisted). Line 2 massive baking sheets with parchment paper.
Add the chopped cauliflower florets to a meals processor and pulse to a brilliant tremendous consistency. Notice: you need this a lot finer than cauliflower rice, extra like couscous.
Switch to a bowl and microwave on excessive for five minutes. Enable to chill, then place in a muslin material, tremendous tea towel or a couple of sheets of tremendous sturdy kitchen roll and squeeze out all the surplus moisture.
Notice: If you do not have a microwave, steam the cauliflower florets as an alternative.
Add the compressed cauliflower right into a mixing bowl, together with the salt, black pepper, parmesan and eggs. Stir to mix.
Break up the combination into 6 and press right into a round form onto 2 baking sheets lined with parchment paper.
Choice to put one other sheet of parchment paper on high and frivolously roll with a rolling pin to get a pleasant flat high.
Bake the low carb cauliflower tortillas for 20 – 22 minutes till golden, flipping at quarter-hour.
Do they style like actual tortillas?
You’ll be able to’t make tortillas with cauliflower and anticipate them to style precisely like wheat tortillas. They do style of cauliflower a LITTLE and it tastes GOOD.
I feel that including the psyllium husk, parmesan and spices masks the cauliflower taste fairly effectively. And naturally, the extra spices and extras you add, the extra you “disguise” the cauliflower.
Within the subsequent part are a couple of extra concepts how one can tweak the style.
🔄Recipe variations
Listed below are some options how one can change up these keto tortillas:
Egg free: Sub in flax eggs. Notice that I’ve not tried this but myself, but it surely ought to work.
Dairy free tortillas: Use a dairy free parmesan or dietary yeast for a cheese taste.
Extra taste variations:
- lemon juice
- lemon zest
- chopped contemporary cilantro / coriander
- turmeric
- cumin
- garlic powder
- onion powder
- paprika
Can I exploit frozen cauliflower?
I at all times desire to make use of contemporary cauliflower over frozen, however utilizing frozen cauliflower ought to work as effectively. Merely improve the microwave time accordingly in the course of the prep course of.
Prepared-made cauliflower rice will not be tremendous sufficient for the recipe to work. Be sure to mix shop-bought cauliflower rice to a finer consistency earlier than continuing with the recipe.
Can I make them in a frying pan?
As a result of this tortilla dough is gluten-free and extra fragile, it is best to make use of the oven technique.
If you want, you possibly can end the tortillas in a skillet after baking. Gently fry them in an oil non-stick pan over a low warmth to crisp them up and brown a bit extra.
Troubleshooting fragile tortillas
In case your tortillas are too gentle and fragile after baking, it signifies that they comprise extra liquid since you didn’t squeeze the cooked cauliflower sufficient.
Don’t fret, you possibly can nonetheless save them!
Merely end them off within the frying pan to take away any remaining liquid. It will make them firmer and pliable so they do not break.
🍽How you can serve
Function a sandwich wrap together with your favorite fillings or just smother with some avocado for a fast keto lunch.
Make low carb quesadillas by melting grated cheese in between two tortillas. Use a pizza base or take pleasure in alongside your favorite taco casserole, curry or soup.
⏲Storage directions
Fridge: Retailer cauliflower tortillas within the fridge for 3-4 days. Do not Ieave them out at room temperature. I wish to stack them between sheets of kitchen roll which absorbs any extra liquid.
Freezer: This tortilla recipe freezes effectively. To freeze, stack the tortillas between items of parchment paper so they don’t stick collectively. Freeze for as much as 3 months.
To reheat: Reheat from frozen within the oven for five minutes. To reheat from chilled, gently heat in a non stick frying pan.
Extra keto tortilla recipes
Scrumptious keto cauliflower recipes
Cauliflower is a really versatile vegetable and I’m utilizing it as a alternative for prime starch meals similar to potatoes, rice and chickpeas. Listed below are a couple of examples:
Tried this recipe? Give it a star score under!
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Cauliflower Tortillas
from Sugar Free Londoner
These simple cauliflower tortillas are a good way to pack in additional wholesome veggies to your weight loss program. They’re additionally a scrumptious bread different in the event you can’t eat or wish to in the reduction of on nuts and coconut.
Notice: The servings slider solely adjustments the primary quantity in every line and never any subsequent quantities. Please make your personal calculations the place crucial. ***As an Amazon Affiliate I earn from qualifying purchases.
Directions
-
Preheat the oven to 180C / 350F (160C / 320F fan assisted). Line 2 massive baking trays with parchment paper.
-
Add the chopped cauliflower florets to a meals processor and mix to a brilliant tremendous consistency. Notice: you need this a lot finer than cauliflower rice.
-
Switch to a bowl and microwave on excessive for five minutes. Enable to chill, then place in a muslin material, tremendous tea towel or a couple of sheets of tremendous sturdy kitchen roll and squeeze out all of the water.
-
Add the compressed cauliflower right into a mixing bowl, together with the salt, pepper, parmesan and eggs. Combine to mix.
-
Break up the combination into 6 and press right into a round form onto 2 baking trays lined with parchment paper. Choice to put one other sheet of parchment paper on high and frivolously roll with a rolling pin to get a pleasant flat high.
-
Bake the tortillas for 20 – 22 minutes till golden, flipping at quarter-hour.
Notes
Choice to fry them after baking in an oiled non-stick pan for a little bit of crisp and browning.
Retailer within the fridge for 3-4 days or within the freezer for as much as 3 months. To freeze, stack the tortillas between items of parchment paper so they don’t stick collectively.
Reheat within the microwave, non-stick frying pan or within the oven for 3-4 minutes.
Vitamin
Energy: 80kcalWhole Carbohydrates: 6.8gProtein: 6.8gFats: 3.8gSaturated Fats: 1.9gFiber: 3.2gSugar: 2g
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