🥦 Cauliflower Tortillas – A Low-Carb, Veggie-Packed Bread Alternative by Dr. Cindy Tanzar

If you’re looking for a versatile and healthy bread alternative, cauliflower tortillas are an excellent choice. These grain-free, low-carb tortillas help you incorporate more vegetables into your meals while keeping things fun and flavorful. Whether you’re making breakfast wraps, sandwich-style snacks, or even using them as burger buns, they offer flexibility and taste without the guilt.

Made with just a few simple ingredients, these tortillas are easy to prepare and incredibly satisfying. Plus, they’re suitable for both Standard and Maintenance plans, making them a practical option for healthy eating.

🧾 Serving Information

• Plan: Standard / Maintenance
• Yield: Makes 6 tortillas
• Serving Guide:
  • 3 tortillas = 1 cup of cooked vegetables (covers 1 meal’s veggie portion)
  • Or use 2 tortillas and add veggies like tomato, onion, or lettuce to complete your serving

🌿 Why You’ll Love These Cauliflower Tortillas

• Low-carb and keto-friendly
• Gluten-free and grain-free
• Rich in vegetables and nutrients
• Easy to make and store
• Great for meal prep and leftovers

These cauliflower tortillas are great for wraps, buns, or breakfast sandwiches. Try pairing them with Breakfast Turkey Sausage or Applegate sausage links—add a little Lakanto maple syrup for dipping!

🥄 Ingredients

• 2 cups finely riced cauliflower (frozen or homemade)
• 2 large pastured eggs
• 1 Tbsp coconut flour
• 1/4 tsp garlic powder (optional)
• Pink Himalayan salt & black pepper, to taste
• Optional: oregano, thyme, or basil
• Avocado or coconut oil, for browning

🔥 Instructions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper or a silicone mat.
2. Cook the cauliflower in a non-stick pan until tender, or microwave according to package directions. Avoid browning.
3. Squeeze out as much moisture as possible using a towel or paper towels.
4. In a bowl, whisk eggs, coconut flour, garlic powder, salt, pepper, and herbs. Add cauliflower and mix into a dough.
5. Divide into 6 equal mounds on the baking sheet and flatten into tortilla shapes.
6. Bake for 10 minutes. Flip and bake an additional 5–7 minutes.
7. Let cool for 10–15 minutes on a rack.
8. Heat a non-stick skillet with oil and lightly brown tortillas on each side (3 at a time).

💡 Tips for Success on how to use these Cauliflower Tortillas

• More pliable after refrigeration—ideal for wraps the next day
• Store in the fridge up to 1 week in an airtight container
• Reheat in a skillet or toaster oven for best texture
• Sprinkle herbs or spices for extra flavor variety

🧠 Final Thoughts

Cauliflower tortillas are more than just a bread replacement—they’re a flexible, nourishing option that can transform how you build meals. Whether you’re wrapping up breakfast or assembling a light lunch, these veggie-based tortillas fit beautifully into any balanced eating plan.