Last updated November 4, 2019 by Lisa Richards, CNC

Cauliflower Tortillas

Cauliflower Tortillas with salt and lime

Cultivated along the shores of the Mediterranean Sea since Roman times, cauliflower’s popularity has spread, making it one of the more widely enjoyed cruciferous vegetables around the globe. Now, it’s enjoying a resurgence in popularity thanks to low-carbohydrate diets like the Candida diet and Keto diet. 

Cauliflower is high in vitamin C and is also a good source of vitamins K and B6, folate, and minerals potassium and manganese. It is also rich in anti-inflammatory and antioxidant compounds. Cauliflower’s growing season begins in October and extends through April, but is available year round in your grocery store. When shopping for cauliflower, look for creamy white, unblemished heads with tight florets and fresh looking leaves.

Cauliflower is a delicious and versatile vegetable. It can be stir fried, steamed, boiled, roasted, grilled, mashed, broiled, processed into a rice substitute, or even cut into steaks and grilled. It’s mild flavor creates a nice base when substituting for grains, making it increasingly popular as people search for healthier, gluten-free alternatives. 

Cauliflower replaces traditional grains in this recipe for Cauliflower Tortillas. Tender, soft and flavorful, you’ll stop missing corn and flour tortillas after one bite! You can use them to make delicious tacos as well as sandwich wraps. Or try them as a snack, eaten plain with a squeeze of fresh lime juice and a pinch of chill salt. Enjoy!

4.11 from 109 votes
Cauliflower Tortillas with salt and lime
Cauliflower Tortillas
Prep Time
20 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 6 tortillas
Author: Lisa Richards
  • 1 cauliflower, about 1 1/2 pounds leaves trimmed and roughly chopped
  • 2 eggs
  • Pinch of salt
  • 1 Tbsp. fresh cilantro finely minced
  • Lime wedges
  • Chili salt
  1. Preheat the oven to 375 degrees F (190 degrees C). Line two baking sheets with parchment paper, set aside.
  2. In the bowl of a food processor, add the chopped cauliflower and pulse until you get a texture that’s a bit finer than rice.
  3. In a fine mesh steamer basket, add the cauliflower and steam over boiling water for 5 minutes.
  4. Place the steamed cauliflower in a kitchen towel and squeeze out the excess water. It’s very important to squeeze out as much water as you possibly can.
  5. Return the cauliflower to the bowl of a food processor along with the eggs, salt and cilantro. Pulse until well combined, about 30 seconds.
  6. Spoon the tortilla mixture onto the prepared baking sheets into 6 equal portions, 3 portions per baking sheet. With an offset spatula, spread each portion into thin circles, about 5 to 6 inches in diameter.
  7. Bake the tortillas for 10 minutes, then flip and cook for another 5 minutes on the other side. Serve warm.

Are you craving pasta and other grain-base foods on your Candida diet? You can find more than 100 delicious Candida diet recipes, including gluten-free coconut bread, in the Ultimate Candida Diet program, which I created with Dr Eric Wood.

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  1. Kevin Andrews says:

    5 stars
    Not sure if I can tolerate eggs yet; wondering if I could use a flax egg instead?


  2. Lauren C says:

    3 stars
    The recipe is fun to experiment, with but expelling the water is where it is flawed…. ran out of dish towels and felt like there was still a lot more water that could have been squeezed out.

    I added some flax meal to hopefully soak up some of the moisture from the cauliflower and left them in the oven for twice as long to dry out. This recipe is VERY messy… cauliflower literally everywhere! some came out well, and some not so much but they are very tasty 🙂 I would definitely try this again, but it is relatively time consuming!

  3. Margee says:

    4 stars
    I use frozen riced cauliflower (so much easier) and steam. I used a piece of cheesecloth. Which really does an efficient job of expelling the water (it is key to making great tortillas). I use plenty of herbs and different combos. Hope this helps anyone who is improving their health.

  4. amy says:

    instead of steaming it over water, I cook it in a dry skillet, stirring frequently, for about 4-5 min. that way, a lot of liquid steams off and you wont need as many kitchen towels. I wrap it in the towel, double it up, then stand on it, pressing water out.

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