Cauliflower Tortillas (dairy-free)


  • 1/2 head of cauliflower, trimmed
  • 1 egg, beaten
  • 1 teaspoon (5 ml) garlic, minced
  • salt to taste
  • pepper to taste
  • ancho chile to taste (optional)
  • cumin to taste (optional)


Preheat oven to 375 F/ 190 C/ Gas Mark 5. Cut cauliflower into florets.

Pressure Cooker: Separate the cauliflower into florets, and steam in a pressure cooker for 5 minutes on high, with the required amount of water per your particular pressure cooker (mine is 1/2 cup).

Microwave: The cauliflower can also be steam cooked either in a microwave in a bowl with half a cup of water. Cover the bowl with a microwave safe plate large enough to cover the bowl, but loose/ ajar enough on top so that the hot air can safely escape. Cook for 3 minutes, and then by one minute increments until soft, but not mushy.

Stove Top: The cauliflower florets can also be steamed in a saucepan with water on a stove on medium-high heat, covered for 10-15 minutes until soft, but not mushy.

Once the cauliflower florets are steamed, process them in a blender so the consistency is in-between that of rice but not so far as a mashed potato. The oatmeal like consistency will be less likely to break apart as a tortilla. Once the cauliflower has reached a soft oatmeal like consistency, place it in the middle of a clear dish towel, and twist the corners tightly until you squeeze out a majority of the liquid from the cauliflower mixture.

Place the drained cauliflower mixture into a bowl, mix with the egg and garlic, and season to preference with salt and pepper. You can also add a bit of (1/2 teaspoon - 2 ml) ancho chili powder and cumin for a more exciting flavor!

Place spoonfuls of the batter onto a parchment lined baking sheet. Grease your hands with a bit of olive oil, and flatten out the tortillas. Every half of a head of cauliflower, makes an average of four tortillas of about 3-4 inches (7.6-10.2 cm). But this amount can vary depending on the size of the head of cauliflower you use, as well as the size of egg you use, and how thick you make each tortilla.

Bake the tortillas for around 10-15 minutes or until just lightly browned but still soft so they will be less likely to break upon serving. As a nice added touch, you can grill the parchment side of the tortilla in a lightly oiled pan as the parchment sides will often be softer. The tortillas are best enjoyed warm!

Base recipe makes 2 servings of 2 tortillas a piece (4 total tortillas).

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About This Recipe

The amazing uses for cauliflower in low carb cooking strikes again- this as a low-carb vegetarian tortilla/taco. This recipe is not as flexible/versatile as its dairy containing version, but for those who are dairy-free, it's a solid option! It's simple to make, and delicious to enjoy! Buen provecho!

Recipe Macros per Serving

Protein: 5.5 gram(s)

Carbs: 7.3 gram(s)

Fiber: 2.9 gram(s)

Fat: 2.5 gram(s)

Calories: 67.4

Net Carbs: 4.4 gram(s)