Get your bread fix with our Cauliflower Tortillas. Easy to make & so tasty, use as tortillas or dip in a curry. Low carb, gluten-free & paleo friendly.
Cauliflower wraps on a white plate

These Keto Cauliflower Wraps are great.  Totally pliable, tasty and so many uses.

I can’t believe how easy they are to work with, and how well they come together when they are cooked.

For bread with no gluten or grain, these work so well. I loved it when one of my followers made these and likened it to keto sorcery as to how perfectly soft and pliable the keto cauliflower wraps are. You have to watch the video to really see how soft and fluffy they turn out.

Why We Love This Recipe

These keto cauliflower wraps are just so easy. Here are just a few of the reasons while I love these tortillas.

Low carb – at only 3g net carbs for a HUGE keto tortilla these are fabulous!

Everyday ingredients – Made with everyday ingredients found in all supermarkets.

Quick and easy – I love anything that doesn’t require a lot of effort or skill in the kitchen.

Thermomix friendly – these low carb tortillas can be mixed easily in your ThermomixMagimix or food processor in no time and with easy cleanup.

Keep reading for more details on the ingredients, substitutes and step by step instructions on how to make them.

The Ingredients

The ingredients for our keto cauliflower wraps are easily sourced at the local supermarket. Please check the below and any possible substitutions.

Cauliflower wraps on a white benchtop.

Cauliflower – use fresh or frozen cauliflower! Cauliflower can be substituted with pumpkin or sweet potato too.

Eggs – I always use fresh free-range large eggs that are at room temperature.

Psyllium Husk – this is what soaks up all the moisture and helps create the right texture. You can substitute chia flour however, it does make a softer wrap.

Apple Cider Vinegar – the ACV helps strengthen low carb tortillas and in my opinion is key.

How to Make Keto Cauliflower Wraps

These wraps are super simple to make.

Step 1. Rice the cauliflower and cook with oil, vinegar, butter, cumin, salt and pepper until the cauliflower has softened.

Step 2. Place the cooked cauliflower into muslin and squeeze all the excess moisture out of it.

Step 3. Add psyllium and eggs and mix until a dough forms. Set aside for 15 minutes to allow the dough to dry out and no the sticky.

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Step 4. Break into 8 even-sized balls (approximately 60g each)

Place one ball of dough onto a lightly coconut-floured silicone mat. Cover with baking paper or cling film and roll into large rounds.

Cook in a dry pan, preferably cast iron, over medium heat, until lightly golden each side. OR cook in the roti maker as per the video

Keto Cauliflower Wraps filled with mince on a cutting board

Hot Tips and FAQs

Are cauliflower wraps keto?

The pre-packaged kinds mostly are not. If you make this recipe then these are absolutely suited to the keto diet.

Can I freeze cauliflower tortillas?

Yes, you can. Separate with a small piece of baking paper to avoid sticking together once frozen.

My mixture is really wet and wont hold together?

Have you squeezed out all the excess water yet? The cauliflower should be squeezed out completely before adding the eggs.

More Great Recipes to Try

We have some great keto wraps and keto tortilla recipes. Here are just a few great meals to serve them all with.

Here are 5 great dishes that you could use these keto and paleo cauliflower wraps with

  1. Thai Penang Curry
  2. Keto Red Curry Chicken Chiang Mai
  3. Keto Butter Chicken
  4. Chicken Milanese – make it a keto schnitzel wrap
  5. Instant Pot Mexican Shredded Chicken

You will also find so many more keto cauliflower recipes on The Hub.

Greek LCHF Garlic and Lemon Marinade

Watch me Make Them

See how the keto cauliflower wraps are made thanks to @Melie80 for the use of her video.

For more great keto bread recipes you can try one of our many best keto bread recipes or even grab a copy of our eBook packed with over 60 recipes, Keto Breads.

Love our incredible cauliflower tortillas? Then please rate the recipe ⭐️⭐️⭐️⭐️⭐️ and leave us a review to help others know that this is a recipe worth trying.

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Keto Cauliflower Wraps filled with mince on a cutting board

Cauliflower Tortillas

Get your bread fix with our Cauliflower Tortillas. Easy to make & so tasty, use as tortillas or dip in a curry. Low carb, gluten-free & paleo friendly.
5 from 63 votes!
Prep Time: 20 minutes
Cook Time: 8 minutes
Total Time: 50 minutes
Course: Breads
Cuisine: Australian Keto, Greek
Diet: Gluten Free
Recipe Category: Low Carb
Calories: 127kcal
Author: Megan Ellam
Servings: 8 serves (8 Tortillas)
Tap or hover over number to scale ingredients
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Ingredients 

  • 500 g (5 cups) cauliflower florets
  • 45 g (3 tbsp) olive oil
  • 45 g (3 tbsp) apple cider vinegar
  • 2 (2) eggs
  • 5 tbsp (5 tbsp) psyllium husk
  • 30 g (1.06 oz) butter
  • 1/2 tsp (0.5 tsp) cumin
  • Himalayan pink salt and pepper to taste
  • coconut flour for dusting

Instructions

CONVENTIONAL METHOD

  • Place cauliflower florets, oil and apple cider vinegar into food processor and pulse until cauliflower is finely riced.
  • Place mixture into a large pyrex bowl. Add butter, cumin, salt and pepper and microwave on high for 6 minutes or until you have a soft “rice.”
  • Remove cauliflower squeeze through muslin, to remove excess moisture. Add back to food processor.
  • Add psyllium and eggs and blend for 30 seconds medium high speed. Scrape bowl and repeat.
  • Remove dough and rest for 15 minutes then follow instructions from CONSTRUCTION METHOD.

THERMOMIX® METHOD

  • Place cauliflower florets, oil and apple cider vinegar into the mixer; chop 3 sec/speed 6. Cook 11 min/steaming temp/ reverse/stir/MC off/basket on top (or splatter guard).
  • Add butter, cumin, salt and pepper and mix 4 sec/speed 5. Scrape down sides of mixing bowl.
  • Cook 6 min/steam temp/MC off/basket on top/stir.
  • Remove cauliflower squeeze through muslin, to remove excess moisture. Add back to mixing bowl and blend 10 sec/speed 7.
  • Add psyllium husk and eggs. Blend 10 sec/speed 7. Scrape sides of the bowl and repeat 20 sec/speed 7. Transfer dough onto a silicone mat. Rest for 15 minutes.

CONSTRUCTION AND COOKING

  • Break into 8 even-sized balls (approximately 60g each)
  • Place one ball of dough onto lightly coconut floured silicone mat. Cover with baking paper or cling film and roll into large rounds.
  • Cook in a dry pan, preferably cast iron, over medium heat, until lightly golden each side. OR cook in the roti maker as per the video

Video

Notes

STORAGE
Store in the fridge for up to 3 days or freeze in ziplock bag.
SERVING SUGGESTIONS
Cauliflower tortillas are great with everything from a salad wrap to your favourite Mexican fiesta. Here are just a few of my favourite keto dinners to served up in a cauliflower wrap.
Keto Chilli Con Carne dip or wrap. Either way is great!
Aussie Keto Chilli
Rougaille Saucisse this spicy tomato sausage stew begs for a good bit of bread to mop up the best tasting sauce.
Sous Vide Duck Breast or Sous Vide Wagyu Steak with a great sauce is perfect. dip or wrap. Either way is great!
 
 

Your Own Notes

Nutrition

Serving: 1serve | Calories: 127kcal | Carbohydrates: 8g | Protein: 2g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 48mg | Sodium: 61mg | Potassium: 202mg | Fiber: 5g | Sugar: 1g | Vitamin A: 155IU | Vitamin C: 30.1mg | Calcium: 39mg | Iron: 0.7mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!

Megan Ellam is an Australian keto recipes blogger living in Thornton, NSW. She is the author of amazing keto cookbooks such as Slow Cook KetoKeto LocoThe Healthy Family Keto Cookbook and Every Day Keto.

Megan has been following a ketogenic diet since being diagnosed with insulin resistance in early 2017. After a long cooking career Megan simply swapped her “foodie focus” to easy keto recipes. Her keto Australian recipes all include both metric and US customary measures so that everyone can enjoy them.

Megan also makes all the recipes suitable for conventional cooks, Thermomix recipes and thermal cookers e.g. Magimix recipes.

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25 responses to “Keto Cauliflower Wraps”

  1. Kyme Morris

    Am I able to substitute coconut flour for the psyllium husk powder?

  2. Carole

    I haven’t made this recipe yet but had a couple of questions. I wondered if, instead of rolling out the dough you could use a tortilla press? Have you tried that? Also, I have a bag of cauliflower flour and was wondering if that would work in place of real cauliflower. Have you ever tried that? Thanks for your help.

    1. Megan Mad Creations Hub

      Cauliflower flour is usually super high in carbs and I haven’t tested it. I have used the roti make to squish them down but not my tortilla press.

  3. Arthur

    Thank you for sharing the recipe! I must try these cauliflower wraps.

    1. Megan Mad Creations Hub

      You are very welcome

  4. Alice

    Hi, looks delicious!
    Do you use psyllium husk powder or whole?

    1. Megan Mad Creations Hub

      Hi Alice, the recipe just uses the psyllium husks not the powder. I hope this helps.

    2. Megan Mad Creations Hub

      Hi Alice, I use psyllium husks not the powder.

  5. Illume

    Will these work as crepes for blintzes?

  6. Natalie

    Hi there everyone. Is it just me or was the Apple cider vinegar too pungant. Is there anything else I can use instead😁

  7. Kym S

    Hi Megan, per your Facebook post 27.02.20, I logged out, came back to this recipe and Voila! – video playing. Thanks for working out the issue x

    1. Megan Mad Creations Hub

      You are most welcome Kym. Sorry I did mean to go back and let you know via comment as well.

    2. SAB

      I haven’t made the recipe yet either but i was thinking maybe lemon or lime. Did you ever try anything else than ACV?

  8. Kym S

    I couldn’t find the video links in either Megan. Have they moved?

  9. Kristen M

    Where is the video? I’ve clicked everywhere and searched for ‘video’ but can’t find any links.

    1. Megan Mad Creations Hub

      It is in the body of the recipe and in the recipe card.

  10. Meagan H

    Are these 11 grams carb per tortilla?

    1. Megan

      HI Meagan, They are 11g total carbs but 4g net carbs. I use international nutrition labels so you minus the fibre on all recipes to get the net carb count

  11. Jenni French

    5 stars
    These wraps are amazing! So easy to make and tasty. I struggled to get more than one wrap size but that could just be the way I split the dough. I do have 7 pieces that are perfect for naan bread though so I’m not complaining! I love that it can be frozen for quick meals down the track too.

  12. Tracy

    I am a bit confused with direction no 7 that you return the mixture to the processor & blitz Asher they are cooked
    Am I reading it wrong

    1. Megan

      Sorry Tracy, all fixed now

  13. Laura

    5 stars
    amazing !!
    I’ve never experienced a grain free wrap that’s so beautifully pliable! fantastic !

    1. Megan

      So glad you enjoyed them Laura. Thanks so much for the review!

  14. Suzanne McEwen

    Sounds ideal for when you don’t have anything prepared, only one problem the instructions seem to be for Thermomix only. Do you have conventional instructions Megan?

  15. Megan

    5 stars
    Looking for a wrap recipe?

5 from 63 votes (60 ratings without comment)

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