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.
Keep reading for more details on the ingredients, substitutes and step by step instructions on how to make them.
The ingredients for our keto cauliflower wraps are easily sourced at the local supermarket. Please check the below and any possible substitutions.
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.
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
Hot Tips and FAQs
The pre-packaged kinds mostly are not. If you make this recipe then these are absolutely suited to the keto diet.
Yes, you can. Separate with a small piece of baking paper to avoid sticking together once frozen.
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 is 5 great dished that you could use these keto and paleo cauliflower wraps with
- Thai Penang Curry
- Keto Red Curry Chicken Chiang Mai
- Keto Butter Chicken
- Chicken Milanese – make it a keto schnitzel wrap
- Instant Pot Mexican Shredded Chicken
You will also find so many more keto cauliflower recipes on The Hub.
Watch me Make Them
See how the keto cauliflower wraps are made thanks to @Melie80 for the use of her video.
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.
- 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.
- 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
Your Own Notes
Megan Ellam is an Australian keto recipes blogger living in Thornton, NSW. She is the author of amazing keto cookbooks such as Slow Cook Keto, Keto Loco, The 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.
24 responses to “Keto Cauliflower Wraps”
Am I able to substitute coconut flour for the psyllium husk powder?
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.
Thank you for sharing the recipe! I must try these cauliflower wraps.
Hi, looks delicious!
Do you use psyllium husk powder or whole?
Will these work as crepes for blintzes?
Hi there everyone. Is it just me or was the Apple cider vinegar too pungant. Is there anything else I can use instead😁
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.
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
I’ve never experienced a grain free wrap that’s so beautifully pliable! fantastic !
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?