Cauliflower Wraps - Paleo (2024)

July 20, 2012 184 Comments Affiliate Disclosure

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How do you tell the love of your life that they have a body odor problem? I have fallen head over heels for cauliflower, but the dear vegetable makes my kitchen smell like a putrefying laundry hamper.

In all honesty, these grain-free cauliflower wraps are worth a smelly kitchen. Very,veryworth it.

If you have a Pinterest account, chances are you have seen the Cauliflower Pizza Crust pinned to nearly everyone’s Recipes to Try board. Unfortunately for me, this recipe relies on a hearty dose of mozzarella to bind the crust together. Cheese and I (or rather, my stomach) just do not get along.

Secrets to a Dairy Free Cauliflower Wrap

I recently began experimenting with a dairy free cauliflower crust and it eventually became these cauliflower wraps. I found that using extra egg in the dough created a pliable mixture which held together even when spread thinly on a baking sheet, even without cheese.

The key here is “ricing” the raw cauliflower by pulsing it in a food processor creates these grain-sized crumbles. Then, steaming the crumbles softens them to create a tender wrap. Since I don’t use a microwave, I do this on the stove. However, if you choose to do this step in a microwave, it takes 7 minutes partially covered to cook in the microwave (according to numerous cauliflower pizza crust recipes). Next, squeeze out the excess moisture from the crumbles in a kitchen towel. It will significantly reduce in volume, but that is what we want!

These cauliflower wraps taste delicious warm from the oven, but I can’t tell you how well they store in the fridge… they’ve never lasted that long!

Cauliflower Wraps

Serves:2 wraps

Ingredients

Curry Wraps:
½ head cauliflower, cut into florets
2 eggs
½ tsp. curry powder
¼ tsp. salt
Garlic Herb Wraps:
Substitute 1 minced garlic clove and ¾ tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder

Instructions

Preheat the oven to 375 and line two baking sheets with parchment paper. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. Place the crumbles and ¼ cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender.
Drain the cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the "dough" so it forms a thin layer. Keep the wraps compact--there should be no parchment showing through the mixture in any area of the wrap.
Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy. Use with light fillings or tear into pieces and use to scoop up fillings.

Notes

These delicate wraps are best served within a few hours of baking.

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Reader Interactions

184 Comments

Anagha
November 5, 2019 at 8:54 am
Hi. While boiling and then draining the cauliflower crumbs,aren’t we wasting the nutrients? Can just steaming the florets and then pulsing in the food processor work?
reply to this comment
- Lauren Geertsen
  November 11, 2019 at 11:23 am
  There is some inevitable nutrient loss when cooking veggies — the important thing is that we eat a variety of veggies. I’m not sure how steaming compares to boiling. Here’s further info: https://well.blogs.nytimes.com/2013/10/18/ask-well-does-boiling-or-baking-vegetables-destroy-their-vitamins/
  reply to this comment
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  What to Feed Kids Every Day Honey Chicken Salad with Grapes and Feta Want to make tastier, prettier pies? A baker tells us where to tart : Life Kit Chowhound - The Site for Food Nerds: Cooking Tips, Culinary How-To's, & More.
  - Fox
    July 26, 2020 at 3:29 am
    Is your oven temp in Fahrenheit or Celsius?
    reply to this comment
  - Erin Burton
    April 22, 2021 at 6:32 am
    They make raw, air dried cauliflower powder (WITHOUT added paleo or rice flours). This will skip the steam and straining step.
    reply to this comment
    - Sue
      December 6, 2021 at 7:01 am
      How much cauliflower flour did you use? Thanks!
      reply to this comment
    - Sandy
      October 3, 2022 at 12:34 pm
      Can you provide where I can buy this?
      reply to this comment
- Nenah
  January 2, 2020 at 6:26 am
  Cauliflower–in the same family as broccoli, cabbage, mustard green, Brussels sprout, bok choy, kale, kohlrabi, radish, rutabaga, and turnip–is, like its other relatives, a goitrogenous vegetable. This means that eaten raw, these vegetables slow or retard thyroid function. The goitrogenous compounds in these vegetables are deactivated ONLY by cooking. Because of this, I don’t worry about losing some of the nutrients in the water used for boiling or steaming, and I happily throw out the water.
  All vegetables contain some compound to discourage insects and animals from eating them. Otherwise, they would have no natural defenses and would be eaten quickly. That’s why it’s important to prepare them properly.
  reply to this comment
  - Lally
    September 3, 2022 at 8:13 pm
    If you use a juicer there’s no need to steam and squeeze. The pulp from the juicer will work without those additional steps.
    reply to this comment
    - Dawn Jean Ballard
      August 23, 2023 at 12:38 pm
      You can use the water to make a stock. Then freeze it for another meal.
      reply to this comment
  - Karen
    October 17, 2022 at 10:16 am
    I am a stickler about not throwing out the vegetable water. just collect it in a jar, keep it in the refrigerator, and at the end of the week make soup or put it in other recipes. microwaves are extremely unhealthy.
    reply to this comment
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- Loretta
  January 20, 2020 at 10:42 pm
  A little trick I learned years ago is if you cook your cauliflower with a stalk of celery in the water it will eliminate the smell. Just throw celery away or compost it after. I am definitely trying these warps
  reply to this comment
  - Melanie
    September 4, 2021 at 8:22 am
    Or a Bay leaf
    reply to this comment
    - Carole Oddy
      January 22, 2024 at 6:55 am
      Wonderful I will try that.
      reply to this comment
- Melissa Johnson
  July 29, 2023 at 6:28 pm
  Hi! I totally steamed and put myn in a food processor! Squeeze out the extra “water” after steaming though then pulse. Turned out perfect
  reply to this comment
Nil
November 28, 2019 at 11:08 am
Can we substitute eggs with something else?
reply to this comment
Kathleen
February 15, 2020 at 2:54 pm
Wondering about the eggs also, since we are sensitive to them. Do you think gelatin eggs might work?
reply to this comment
- Lauren Geertsen
  February 17, 2020 at 1:16 pm
  No, this recipe needs real eggs.
  reply to this comment
- Dora
  March 6, 2020 at 4:11 pm
  I am trying thi recipe. I love all veg.
  reply to this comment
  - Fox
    July 26, 2020 at 3:31 am
    Is your oven temp in Fahrenheit or Celsius?
    reply to this comment
    - Heather
      February 13, 2021 at 3:55 pm
      375* C might result in cinders…
      reply to this comment
      - Deb
        August 14, 2021 at 11:42 am
        I tried these last night! Success!
        So nice to have a success in the ongoing labors of eating REAL food! Grain free has been a challenge. But the benefits to my health and digestion are well worth it!
        reply to this comment
Voula
March 20, 2020 at 5:12 pm
If buying frozen cauliflower rice, what is the ratio for this recipe? 1/2 cup, 1 cup??
Thank you
reply to this comment
Country Kitchen
July 12, 2020 at 9:17 am
Thanks for the wonderful post. well explained. i tried this recipe. Thank you
reply to this comment
Heather
June 5, 2021 at 12:52 am
Do you think just using the egg whites would be okay?
reply to this comment
Linda M
February 1, 2022 at 12:38 am
Dear Lauren,
I recently found a Vegan Cauliflower Blend Baking Mix under the Volupta brand.
How would I alter this recipe? Thank you in advance,
reply to this comment
Vicki Bland
March 7, 2022 at 12:19 pm
mighty fine recipe. Sooo challenging to find pure foods. Love eating chemically free… look forward to find more recipes to try too thank you
reply to this comment

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FAQs

Are cauliflower wraps good for you? ›

They are carb, dairy, gluten, and sugar-free. And at only eight calories a pop, you can't really go wrong! And (just in case you needed a little more convincing), we're here to give you some inspiration for incorporating these incredibly versatile food items into your cooking.

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Are Mission Cauliflower tortillas keto friendly? ›

“Someone on a low-carb or keto diet will still be able to enjoy our delicious tortillas in their favorite wraps, tacos or snacks without sacrificing flavor.” The launch of the new tortillas comes a year after Missionintroduced almond flour tortillas and cauliflower tortillas.

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Are cauliflower tortillas grain free? ›

Our Cauliflower tortillas are Project Non-GMO, Verified, Certified Gluten-Free, nut-free, contain ZERO sugars, and absolutely NO grains, soy, or dairy. Each package contains (5) tortillas sized approximately 8".

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Are wraps better for you than bread? ›

There isn't much nutritional difference between bread and wraps. Both contain similar ingredients, except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread.

Why is cauliflower better for you than potatoes? ›

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

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Why is cauliflower crust so high in carbs? ›

Cauliflower itself isn't bringing the carbohydrates to the table–it's everything else that gets mixed in to complete the crust. Ingredients like rice flour, tapioca starch, corn starch, and sugar add to the carb count of some cauliflower crusts you buy at the store.

Tell Me More ›

Is cauliflower crust healthier than flour? ›

Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber — though it's also higher in fat and cholesterol. Depending on your dietary restrictions, you can simply choose whichever pizza crust you enjoy most.

Discover More ›

Does cauliflower have more carbs than rice? ›

Both of these factors may reduce your calorie intake ( 4 ). In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).

View Details ›

Can you stay in ketosis eating low carb tortillas? ›

Are all tortillas high in carbs? Yes, most traditional tortillas, whether they're corn or flour-based, are high in carbs and thus not ideal for a ketogenic diet. However, low-carb versions that use alternative ingredients like almond flour or coconut flour exist and are more suitable for a keto diet.

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What tortillas are actually keto? ›

2. Maria and Ricardo's Almond Flour Keto Tortillas. The Maria and Ricardo's Almond Flour Keto tortillas provide 6.5 grams carbs or 4 net carbs per tortilla. Flavors include Flax & Seeds, Sea Salt and the 'Everything Seasoning' tortilla.

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How healthy are cauliflower tortillas? ›

Caulipower Grain-Free Cauliflower Tortillas

Per serving (1 tortilla): 140 calories, 4 g fat (2 g sat), 19 g carbs, 3 g fiber, 7 g protein. Compare that to a standard flour tortilla, which has: 200 calories, 4.5 g fat (2 g sat), 34 g carbs, 1 g fiber, 5 g protein.

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What are Paleo tortillas made of? ›

Make these soft gluten free tortillas by blending almond flour, tapioca flour, avocado oil, and coconut milk. Pour batter onto a skillet and out comes the most beautiful and tasty grain free tortillas, perfect for taco night or a breakfast burrito! Easy, versatile, fool proof, and delicious paleo flour tortillas!

What are cauliflower tortillas made of? ›

Ingredients. Cauliflower, Non-GMO Corn Masa, Yeast, Salt, Baking Powder (D-Gluconic Acid, Baking Soda), Guar Gum, Xanthan Gum.

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Is cauliflower crust better for weight loss? ›

Here's What a Dietitian Says. Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber. It's also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.

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Are wraps healthy for weight loss? ›

To wrap things up (no pun intended) Younkin says that wraps can be detrimental to weight loss goals when they're white bread rather than whole-wheat. "It all depends on the ratio of protein and fiber to the total calories. The best option is a whole wheat wrap or bread that's high in fiber and protein," she points out.