Introduction

These 3-Ingredient Cauliflower Tortillas are a simple, gluten-free alternative to traditional tortillas. Made primarily from cauliflower and a couple of flours, they are light, flexible, and perfect for wraps or tacos. They’re surprisingly easy to prepare and great for those looking to cut carbs or add more veggies to their meals.

The image shows a stack of five round flatbreads on a white plate with green and blue stripes along the rim. Four flatbreads are stacked flat on the bottom, each having a light cream color with golden brown spots and slightly crispy edges, and one flatbread is rolled up and placed on top diagonally. The plate rests on a white marbled surface with a folded newspaper beside it, adding texture to the background. The lighting highlights the soft texture and subtle air bubbles on the flatbreads. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1/2 head of cauliflower, medium size, chopped (about 1 1/4 cup of puree)
1/4 cup coconut flour
1 cup tapioca starch or tapioca flour
Dash of salt

Instructions

Step 1: Place the chopped cauliflower in a 1-quart pot and add enough water to cover it. Bring to a boil and cook for 5-10 minutes, or until the cauliflower is fork-tender.
Step 2: Drain the water and blend the cauliflower using a hand blender, regular blender, or food processor until smooth. There’s no need to remove excess liquid, as the coconut flour will absorb it.
Step 3: In a small bowl, mix the cauliflower puree with coconut flour, tapioca starch, and a dash of salt until a dough forms. It should be slightly sticky and form a ball.
Step 4: If the dough feels too sticky, let it rest for a few minutes so the coconut flour can soak up the moisture. If still sticky, add coconut flour one teaspoon at a time until manageable.
Step 5: Divide the dough into eight equal balls.
Step 6: Using two pieces of parchment paper the size of a large plate, place one dough ball on one sheet, cover with the second sheet, and roll out into a thin tortilla less than ⅛ inch thick. A tortilla press can be used if available.
Step 7: Heat a 12-inch cast-iron skillet or non-stick pan over medium heat.
Step 8: Remove the top parchment paper, then slide your hand under the bottom sheet to transfer the tortilla dough-side down into the pan with the remaining parchment on top.
Step 9: Cook until lightly toasted, about 1-2 minutes. Remove the parchment paper, flip the tortilla, and cook the other side gently for another 1-2 minutes. Avoid overcooking to keep tortillas flexible.
Step 10: Repeat the rolling and cooking process with the remaining dough balls.

Tips & Variations

Letting the dough rest helps reduce stickiness and makes rolling easier.
Use tapioca flour for the best chewiness; if unavailable, tapioca starch works well too.
Try adding herbs or spices to the dough for extra flavor.
If tortillas become brittle, gently warm them before serving to restore flexibility.

Storage

Store cooked tortillas in an airtight container in the refrigerator for up to 4 days. They can be frozen individually and thawed at room temperature before use, although freezing has not been formally tested. Reheat them gently in a pan to restore softness.

How to Serve

A stack of four light golden brown flatbreads with irregular dark brown spots sits on a white plate with two thin rings in blue and green near the edge. The top flatbread is rolled and placed on top of three flat ones stacked flat. The plate is set on a white marbled surface with a newspaper folded to the left side, creating a casual breakfast setting. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular flour instead of coconut and tapioca flour?

This recipe relies on coconut and tapioca flours to absorb moisture and create the right texture. Regular wheat flour won’t provide the same results and will change the consistency and flexibility of the tortillas.

Do I need to remove all the liquid from the cauliflower puree?

No, you do not need to remove the liquid. The coconut flour in the dough will absorb the excess moisture, so just blend the cauliflower until smooth and use as is.