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Gluten-Free Cauliflower Tortillas

Written by missblasco on . Posted in BASICS, RECIPE, SUGAR FREE.

Cambia las clásicas tortillas de maíz o trigo por estas tortillas de coliflor sin gluten bajas en hidratos de carbono. Son fáciles y están deliciosas.
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Gluten-Free Cauliflower Tortillas: A Low-Carb, Versatile Recipe
Looking for a healthy, low-carb alternative to traditional tortillas? These Gluten-Free Cauliflower Tortillas are light, easy to digest, and packed with nutrients, making them perfect for wraps, tacos, or even sweet fillings. Made with cauliflower, eggs, and tapioca starch, this keto-friendly, gluten-free recipe is ideal for any diet, from omnivore to vegan. As a dietitian passionate about nutritional education, I’m excited to share this versatile recipe, its health benefits, and tips for perfect tortillas. Whether you’re hosting a gathering or meal prepping, these tortillas will impress. Let’s get started!
Why Choose Gluten-Free Cauliflower Tortillas?
Traditional corn or wheat tortillas are carb-heavy and may not suit gluten-free or low-carb diets. For example, these cauliflower tortillas offer:
  • Low-Carb and Keto-Friendly: Only 4.1g carbs per 100g of cauliflower, thus ideal for ketosis or weight management.
  • Gluten-Free: No wheat or corn, therefore perfect for celiac or gluten-sensitive diets.
  • High-Fiber: Cauliflower adds fiber, for instance, supporting digestion.
  • Versatile: Works with savory or sweet fillings, so it fits any meal or diet.
  • Meal Prep-Friendly: Stores for days or freezes well, making it a time-saver.
Moreover, they’re a fun, interactive dish for gatherings, for example, letting guests customize fillings for a guaranteed crowd-pleaser.
Nutritional Benefits of Key Ingredients
These tortillas are nutrient-dense, offering a balanced option. Here’s why the ingredients shine:
  1. Cauliflower:
    • Low-Calorie: 23 kcal per 100g, which supports weight loss.
    • Low-Carb: 4.1g carbs per 100g, for example, perfect for keto diets.
    • Fiber: 2.3g per 100g, thus promoting gut health and satiety.
    • Vitamins and Minerals: High in C, B6, folate, potassium, and phosphorus, thereby boosting immunity and metabolism.
  2. Eggs:
    • Protein: 6g per large egg, for instance, supporting muscle repair and satiety.
    • Healthy Fats: Unsaturated fats promote heart health, additionally with 75 kcal per egg.
    • Nutrients: Rich in B12, D, and choline, for example, for brain and energy health.
  3. Tapioca Starch:
    • Gluten-Free: Adds elasticity without gluten, thus improving texture.
    • Low-Allergen: Safe for most diets, for instance, unlike wheat flour.
  4. Optional Flaxseed (Vegan):
    • Omega-3s: Plant-based fatty acids, which support heart health.
    • Fiber: Enhances digestion, for example, when mixed with water as an egg substitute.
In contrast, wheat tortillas (30g carbs per 100g) are higher in carbs, making cauliflower tortillas a healthier choice for low-carb or gluten-free diets.

Gluten-free cauliflower tortillas are low-carb, keto-friendly, and ready in under 30 minutes, perfect for wraps or tacos.

 

Gluten-Free Cauliflower Tortillas with anchovies

 

Recipe: Gluten-Free Cauliflower Tortillas
This easy recipe yields 12 tortillas, perfect for wraps or tacos. Let’s get cooking!
Ingredients (Makes 12 Tortillas)
  • 1 medium cauliflower head (about 500g), riced
  • 2 large eggs (or 2 tablespoons ground flaxseed mixed with 6 tablespoons water for vegan)
  • ½ cup tapioca starch (or arrowroot starch)
  • ½ teaspoon sea salt
  • ½ teaspoon onion powder (omit for sweet tortillas)
  • Optional: ¼ teaspoon garlic powder or cumin for extra flavor
Instructions
  1. Prep the Cauliflower:
    • First, rice the cauliflower by pulsing florets in a food processor until fine. Steam or microwave for 5–7 minutes until soft. Cool slightly, then squeeze out excess water using a cheesecloth or clean towel.
  2. Make the Dough:
    • Next, in a large bowl, combine riced cauliflower, eggs (or flaxseed mixture), tapioca starch, salt, and onion powder. Mix until a consistent dough forms.
  3. Shape the Tortillas:
    • Then, divide dough into 12 equal portions. Roll each into a ball and flatten between two sheets of parchment paper into thin, round tortillas (about 6 inches).
  4. Bake:
    • Preheat oven to 400°F (200°C). Place tortillas on a parchment-lined baking sheet. Bake for 10 minutes, flip, and bake for 5 more minutes until edges are golden.
    • Afterward, cool on a wire rack to maintain crispness.
  5. Serve or Store:
    • Serve immediately with fillings or reheat in a skillet for 1 minute per side to restore flexibility. Store in an airtight container in the fridge for 4–5 days or freeze for up to 2 months, separated by parchment paper.
  6. Fill:
    • Fill with savory options like carnitas or guacamole, or sweet fillings like fruit and yogurt (omit onion powder for sweet).

 

Made with cauliflower and tapioca starch, they’re high in fiber and versatile for savory or sweet fillings, lasting 4–5 days.

 

Serving Suggestions
  • Tacos: Fill with Pico de Gallo (#), chicken, or beans for a Mexican-inspired meal.
  • Wraps: Use as a low-carb wrap with salad and tuna, for example, for lunch.
  • Dessert: Fill with berries, yogurt, or dark chocolate for a sweet treat.
  • Party Platter: Set out with various fillings for a customizable taco bar, for instance, at gatherings.
Customization Options
  • Starch Swap: Use arrowroot or cornstarch, for instance, if tapioca isn’t available.
  • Vegan: Replace eggs with flaxseed-water mix, thus making it plant-based.
  • Spices: Add chili powder or herbs, for example, for savory tortillas.
  • Sweet Version: Omit salt and onion powder, add cinnamon, so it pairs with fruit fillings.
Why Go Gluten-Free and Low-Carb?
Gluten, a protein in wheat, provides elasticity but can cause digestive issues for those with celiac disease or sensitivities. For example, gluten-free doughs, like those with cauliflower, lack elasticity, requiring starches like tapioca or binders like psyllium. Moreover, low-carb diets reduce starch intake (e.g., wheat’s 70g carbs per 100g), which helps:
  • Weight Loss: Prevents fat storage, thus supporting slimming.
  • Blood Sugar Control: Stabilizes glucose, for instance, aiding diabetes management.
  • Reduced Inflammation: Lowers chronic inflammation, thereby improving health.
Cauliflower’s low carb (4.1g per 100g) and high fiber content make it a smart base, for example, for keto or low-carb lifestyles.

 

Ideal for gluten-free or vegan diets (with flaxseed), they support weight loss and digestion with minimal calories.

 

 

Filling Ideas for Cauliflower Tortillas
  • Savory: Carnitas, guacamole, pico de gallo, sour cream, or Red Bean Hummus (#).
  • Traditional: Grated tomato, boiled egg, tuna, and anchovy (La Marina style).
  • Vegetarian: Grilled veggies, beans, or sprouts, for instance, with tahini.
  • Sweet: Berries, Sugar-Free Apple Compote (#), yogurt, or dark chocolate.
Why You’ll Love This Recipe
  • Low-Carb and Light: Fewer carbs than wheat tortillas, therefore ideal for keto.
  • Gluten-Free and Digestible: Easy on the stomach, for example, for gluten sensitivities.
  • Quick Prep: Ready in under 30 minutes, so great for busy days.
  • Versatile: Savory or sweet fillings, thus fitting any diet or occasion.
  • Meal Prep-Friendly: Stores for days or freezes, for instance, saving time.
Tips for Perfect Tortillas
  • Squeeze Cauliflower Well: Remove all water, otherwise tortillas may be soggy.
  • Thin Dough: Roll tortillas thinly, for example, for flexibility.
  • Cool on a Rack: Prevents softening, thus maintaining texture.
  • Reheat Properly: Skillet reheating restores pliability, so they don’t crack.

 

More Healthy Cauliflower Recipes:

These Gluten-Free Cauliflower Tortillas are a low-carb, nutrient-packed alternative to traditional tortillas, perfect for tacos, wraps, or sweet treats. For instance, with cauliflower, eggs, and tapioca starch, they’re keto-friendly, gluten-free, and ready in under 30 minutes. Moreover, their versatility and meal prep potential make them a must-have for any diet.
As a result, whip up a batch today and enjoy a healthy, delicious base that elevates any meal!
tortillas de coliflor

TORTILLAS DE COLIFLOR SIN GLUTEN

Cambia las clásicas tortillas de maíz o trigo por estas tortillas de coliflor sin gluten bajas en hidratos de carbono. Son fáciles y están deliciosas.
4.50 from 8 votes
Print Recipe Pin Recipe
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 45 minutes
Course Básicos
Cuisine CASERA, Mediterranea, Mexican
Servings 4 personas
Calories 73 kcal

Equipment

  • Robot de cocina potente

Ingredients
  

  • 300 gramos coliflor picada y cocida al microondas (1 coliflor pequeña)
  • 130 gramos huevo (2 huevos)
  • 1 cda almidón de tapioca
  • 1/4 cucharadita cebolla en polvo
  • 1/2 cucharadita sal marina

Instructions
 

  • Lava la coliflor, córtala, usa solo las flores y tritúrala en tu robot de cocina.
  • Pon la coliflor procesada en un recipiente apto para el microondas y cocina durante 2-3 minutos a 800W.
  • Precalienta el horno a 200ºC
  • Vuelve a poner la coliflor en el robot y mezcla con los huevos, la tapioca, la cebolla en polvo y la sal marina.
  • Cuando la mezcla tenga consistencia, coge puñaditos de masa, cuanto más iguales mejor, y ve aplatándolos sobre una bandeja forrada con un papel de horno. Aplasta con las manos dando forma redonda.
  • Hornea a 200ºC durante 10 minutos, dales la vuelta y hornea 5 minutos más. Para saber si están, fíjate en los bordes, cuando se doren, ya las tienes.
  • Saca las tortillas y déjalas enfriar sobre una rejilla, es muy importante que circule el aire y no se reblandezcan.
  • Si las vas a consumir enseguida, ya están listas, pero si las guardas, puedes pasarlas por la sartén antes de servirlas, así se volverán un poco más elásticas.
  • El último paso es disfrutarlas. 😉

Notes

  • Si eres vegano y no consumes huevo, puedes sustituirlo por una mezcla de linaza y agua.
 
  • Rellena las tortillas con lo que más te guste. Recuerda que si vas a tomarlas con fruta o yogur para el desayuno, es mejor que no les pongas la cebolla en polvo y que reduzcas la cantidad de sal.
 
  • Puedes guardar las tortillas durante varios días en la nevera, también puedes congelarlas, para eso debes poner un trozo de papel de horno entre ellas, para que no se peguen.

Nutrition Facts
TORTILLAS DE COLIFLOR SIN GLUTEN
Amount Per Serving
Calories 73 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 121mg40%
Sodium 359mg16%
Potassium 269mg8%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 6g12%
Vitamin A 176IU4%
Vitamin C 36mg44%
Calcium 35mg4%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword cocas, tacos, tortillas
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CAULIFLOWER, FLOURLESS, GLUTEN FREE, LOW CARB, PALEO, TORTILLAS

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4.50 from 8 votes (4 ratings without comment)

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