Free Printable: Low Carb & Keto Food List

• Cauliflower Tortillas That Actually Stay Together
• My Recipe Tips
• Cauliflower Tortillas Recipe card
• Recipe Reviews

Cauliflower Tortillas That Actually Stay Together

I’ve seen my share of cauliflower tortillas in stores, but have you seen those labels? Most of them are basically just starches and preservatives, with just enough cauliflower added to call them cauliflower wraps.

I first created my own version to make quesadillas — like the ones that I (embarrassingly) remember from a fast food place in my college days — but have since used these to wrap anything and everything . Here’s why you’ll want to do the same:

• Sturdy and pliable enough to wrap – Of course you can fold them to make quesadillas like I did here, but they can also hold taco meat , barbacoa , or even gyro meat . I’ve even rolled them up with cream cheese, lox , and green onions! They usually turn out a bit thicker than my cottage cheese wrap recipe , but just as pliable.
• Pretty neutral flavor – Yes, they taste like cauliflower, but I actually don’t find the flavor too strong after baking them.
• 4 simple ingredients – Plus salt. And you can find them at most grocery stores.
• So much better for you – My cauliflower tortillas are packed with veggies and fiber, and low in calories. And unlike most, mine are low carb, grain free, and gluten free.

I haven’t eaten fast food in years, but for some reason the creamy jalapeno sauce in those quesadillas got stuck in my head. So, today I’ll show you both. Make my cauliflower wraps with me first, and then the quesadillas with them if you’re up for it!

My Recipe Tips

• The main trick when making cauliflower wraps is to get all the moisture out after steaming the riced cauliflower. Seriously, when you think you’ve gotten it all out, squeeze it like ten more times because you haven’t. The result should be a much smaller, very dense blob. It takes patience, which isn’t my strong suit, but for these homemade tortillas, it’s totally worth it.
• How I saved my cauliflower wraps when I didn’t get enough moisture out: If they are fragile when you remove them from the oven and cool for 10 minutes, simply fry them open-faced in a skillet. This helps make them more sturdy.
• Process the cauliflower with the grating blade if your food processor has one. I have this one and it does. I find it gives my cauliflower tortillas (as well as regular cooked cauliflower rice ) a better texture than the S blade. Either will work, though.
• Feel free to take a shortcut with frozen cauliflower rice . You can steam it the same way, or with some brands you can even do it in the bag!
• Don’t skip the xanthan gum. It’s crucial to make these tortillas pliable. I usually find it in the baking aisle.
• Spread the tortillas very thin. Their texture is better that way. I aim for 1/4 to 3/8 inch thick.
• Want to mask the cauliflower flavor more? When I’m making these for tacos, I throw in some cumin and paprika.
• If you’re making my quesadillas, the creamy jalapeno sauce tastes even better if you chill it to let the flavors to develop. Sometimes I like to make a big batch to keep in the fridge for sandwiches, wraps, and more.
• Like a regular flour tortilla, these are more pliable when warm. They do still bend some when cold, but I recommend eating them warm — which is how they taste best, anyway!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Cauliflower Tortilla:

• 1 large head Cauliflower (cut into florets) ▢
• 3 large Egg ▢
• 3/4 cup Mozzarella cheese (shredded) ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Xanthan gum ▢

Cheese Quesadilla Filling (Optional):

• 6 tbsp Mayonnaise ▢
• 2 tbsp Jalapenos in water (from a jar, minced, with liquid included – equivalent to 2-3 slices + liquid) ▢
• 3/4 tsp Paprika ▢
• 1/2 tsp Garlic powder ▢
• Cayenne pepper (to taste) ▢
• 1 1/2 cups Cheddar cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Cauliflower Tortillas:

1. Preheat the oven to 400 degrees F (204 degrees C). Line two large baking sheets with parchment paper.
2. Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grating attachment if you have one.)
3. Transfer to a large bowl and microwave on high for 8-10 minutes (or steam using your favorite method), until cooked. Cool until the cauliflower is cool enough to handle. Transfer to a cheesecloth or towel, and squeeze tightly to get rid of as much extra liquid as possible. It should be dense and clumpy.
4. Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella, and salt. Process until smooth.
5. Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth.
6. Drop the cauliflower mixture into six areas on the lined baking sheets. Use a spatula or the back of a spoon to spread into thin circles. Bake for 8-10 minutes , until the edges are dry and the bottom is golden. (If both baking sheets don’t fit in the oven side by side, do one at a time.) Carefully flip over, then bake for 4-6 more minutes . Cool for 10 minutes before moving.

Quesadillas:

1. To make the sauce, whisk together the mayo, minced jalapenos, paprika, garlic powder, and cayenne in a small bowl or container. Cover and refrigerate to allow the flavors to develop (you can do this overnight if you have time).
2. Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of shredded cheddar cheese on top. Fold in half.
3. Heat an oiled pan over medium heat. Place two folded quesadillas in the pan. Fry for a couple of minutes , until browned, then flip and repeat on the other side. Repeat with the remaining quesadillas.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 tortilla

• Tips: Check out my recipe tips above to help you get sturdy tortillas that you can roll and wrap, a way to save them if they are too fragile, a shortcut, how to mask the cauliflower flavor, and more.
• Storage: I often make these ahead and store them in the fridge. Just line with paper towels between them to absorb extra moisture.
• Freeze: I don’t recommend freezing the “dough”, but you can freeze the baked cauliflower tortillas for up to 3 months. I place pieces of parchment paper between the layers to prevent sticking.
• Note on nutrition info: The sauce and cheese are not included in these numbers, only the cauliflower wraps. The quesadillas are just one example of a way to use them. If you want to see the macros with this filling or any other filling, you can customize this recipe in my Wholesome Yum App (unmark the ingredients as optional) and it will calculate it for you.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Tortillas

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Tortillas

These cauliflower tortillas have 4 simple ingredients, and are sturdy enough to wrap and roll. Perfect for wraps, tacos, quesadillas & more!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/cauliflower-tortillas-recipe/

Ingredients

Cauliflower Tortilla:

• 1 large head Cauliflower (cut into florets)
• 3 large Egg
• 3/4 cup Mozzarella cheese (shredded)
• 1/2 tsp Sea salt
• 1/2 tsp Xanthan gum

Cheese Quesadilla Filling (Optional):

• 6 tbsp Mayonnaise
• 2 tbsp Jalapenos in water (from a jar, minced, with liquid included - equivalent to 2-3 slices + liquid)
• 3/4 tsp Paprika
• 1/2 tsp Garlic powder
• Cayenne pepper (to taste)
• 1 1/2 cups Cheddar cheese (shredded)

Instructions

Cauliflower Tortillas:

1. Preheat the oven to 400 degrees F (204 degrees C). Line two large baking sheets with parchment paper.
2. Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grating attachment if you have one.)
3. Transfer to a large bowl and microwave on high for 8-10 minutes (or steam using your favorite method), until cooked. Cool until the cauliflower is cool enough to handle. Transfer to a cheesecloth or towel, and squeeze tightly to get rid of as much extra liquid as possible. It should be dense and clumpy.
4. Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella, and salt. Process until smooth.
5. Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth.
6. Drop the cauliflower mixture into six areas on the lined baking sheets. Use a spatula or the back of a spoon to spread into thin circles. Bake for 8-10 minutes , until the edges are dry and the bottom is golden. (If both baking sheets don’t fit in the oven side by side, do one at a time.) Carefully flip over, then bake for 4-6 more minutes . Cool for 10 minutes before moving.

Quesadillas:

1. To make the sauce, whisk together the mayo, minced jalapenos, paprika, garlic powder, and cayenne in a small bowl or container. Cover and refrigerate to allow the flavors to develop (you can do this overnight if you have time).
2. Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of shredded cheddar cheese on top. Fold in half.
3. Heat an oiled pan over medium heat. Place two folded quesadillas in the pan. Fry for a couple of minutes , until browned, then flip and repeat on the other side. Repeat with the remaining quesadillas.

Maya’s Recipe Notes

Serving size: 1 tortilla

• Tips: Check out my recipe tips above to help you get sturdy tortillas that you can roll and wrap, a way to save them if they are too fragile, a shortcut, how to mask the cauliflower flavor, and more.
• Storage: I often make these ahead and store them in the fridge. Just line with paper towels between them to absorb extra moisture.
• Freeze: I don’t recommend freezing the “dough”, but you can freeze the baked cauliflower tortillas for up to 3 months. I place pieces of parchment paper between the layers to prevent sticking.
• Note on nutrition info: The sauce and cheese are not included in these numbers, only the cauliflower wraps. The quesadillas are just one example of a way to use them. If you want to see the macros with this filling or any other filling, you can customize this recipe in my Wholesome Yum App (unmark the ingredients as optional) and it will calculate it for you.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Cauliflower Tortillas That Actually Stay Together
• My Recipe Tips
• Cauliflower Tortillas Recipe card
• Recipe Reviews

Cauliflower Tortillas That Actually Stay Together

I’ve seen my share of cauliflower tortillas in stores, but have you seen those labels? Most of them are basically just starches and preservatives, with just enough cauliflower added to call them cauliflower wraps.

I first created my own version to make quesadillas — like the ones that I (embarrassingly) remember from a fast food place in my college days — but have since used these to wrap anything and everything . Here’s why you’ll want to do the same:

• Sturdy and pliable enough to wrap – Of course you can fold them to make quesadillas like I did here, but they can also hold taco meat , barbacoa , or even gyro meat . I’ve even rolled them up with cream cheese, lox , and green onions! They usually turn out a bit thicker than my cottage cheese wrap recipe , but just as pliable.
• Pretty neutral flavor – Yes, they taste like cauliflower, but I actually don’t find the flavor too strong after baking them.
• 4 simple ingredients – Plus salt. And you can find them at most grocery stores.
• So much better for you – My cauliflower tortillas are packed with veggies and fiber, and low in calories. And unlike most, mine are low carb, grain free, and gluten free.

I haven’t eaten fast food in years, but for some reason the creamy jalapeno sauce in those quesadillas got stuck in my head. So, today I’ll show you both. Make my cauliflower wraps with me first, and then the quesadillas with them if you’re up for it!

My Recipe Tips

• The main trick when making cauliflower wraps is to get all the moisture out after steaming the riced cauliflower. Seriously, when you think you’ve gotten it all out, squeeze it like ten more times because you haven’t. The result should be a much smaller, very dense blob. It takes patience, which isn’t my strong suit, but for these homemade tortillas, it’s totally worth it.
• How I saved my cauliflower wraps when I didn’t get enough moisture out: If they are fragile when you remove them from the oven and cool for 10 minutes, simply fry them open-faced in a skillet. This helps make them more sturdy.
• Process the cauliflower with the grating blade if your food processor has one. I have this one and it does. I find it gives my cauliflower tortillas (as well as regular cooked cauliflower rice ) a better texture than the S blade. Either will work, though.
• Feel free to take a shortcut with frozen cauliflower rice . You can steam it the same way, or with some brands you can even do it in the bag!
• Don’t skip the xanthan gum. It’s crucial to make these tortillas pliable. I usually find it in the baking aisle.
• Spread the tortillas very thin. Their texture is better that way. I aim for 1/4 to 3/8 inch thick.
• Want to mask the cauliflower flavor more? When I’m making these for tacos, I throw in some cumin and paprika.
• If you’re making my quesadillas, the creamy jalapeno sauce tastes even better if you chill it to let the flavors to develop. Sometimes I like to make a big batch to keep in the fridge for sandwiches, wraps, and more.
• Like a regular flour tortilla, these are more pliable when warm. They do still bend some when cold, but I recommend eating them warm — which is how they taste best, anyway!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Cauliflower Tortilla:

• 1 large head Cauliflower (cut into florets) ▢
• 3 large Egg ▢
• 3/4 cup Mozzarella cheese (shredded) ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Xanthan gum ▢

Cheese Quesadilla Filling (Optional):

• 6 tbsp Mayonnaise ▢
• 2 tbsp Jalapenos in water (from a jar, minced, with liquid included – equivalent to 2-3 slices + liquid) ▢
• 3/4 tsp Paprika ▢
• 1/2 tsp Garlic powder ▢
• Cayenne pepper (to taste) ▢
• 1 1/2 cups Cheddar cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Cauliflower Tortillas:

1. Preheat the oven to 400 degrees F (204 degrees C). Line two large baking sheets with parchment paper.
2. Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grating attachment if you have one.)
3. Transfer to a large bowl and microwave on high for 8-10 minutes (or steam using your favorite method), until cooked. Cool until the cauliflower is cool enough to handle. Transfer to a cheesecloth or towel, and squeeze tightly to get rid of as much extra liquid as possible. It should be dense and clumpy.
4. Switch the food processor to the S blade and place the cauliflower back in. Add the eggs, mozzarella, and salt. Process until smooth.
5. Sprinkle the xanthan gum on top (do not dump it in one clump). Process until smooth.
6. Drop the cauliflower mixture into six areas on the lined baking sheets. Use a spatula or the back of a spoon to spread into thin circles. Bake for 8-10 minutes , until the edges are dry and the bottom is golden. (If both baking sheets don’t fit in the oven side by side, do one at a time.) Carefully flip over, then bake for 4-6 more minutes . Cool for 10 minutes before moving.

Quesadillas:

1. To make the sauce, whisk together the mayo, minced jalapenos, paprika, garlic powder, and cayenne in a small bowl or container. Cover and refrigerate to allow the flavors to develop (you can do this overnight if you have time).
2. Spread a tablespoon of the sauce over each cauliflower tortilla. Sprinkle 1/4 cup of shredded cheddar cheese on top. Fold in half.
3. Heat an oiled pan over medium heat. Place two folded quesadillas in the pan. Fry for a couple of minutes , until browned, then flip and repeat on the other side. Repeat with the remaining quesadillas.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 tortilla

• Tips: Check out my recipe tips above to help you get sturdy tortillas that you can roll and wrap, a way to save them if they are too fragile, a shortcut, how to mask the cauliflower flavor, and more.
• Storage: I often make these ahead and store them in the fridge. Just line with paper towels between them to absorb extra moisture.
• Freeze: I don’t recommend freezing the “dough”, but you can freeze the baked cauliflower tortillas for up to 3 months. I place pieces of parchment paper between the layers to prevent sticking.
• Note on nutrition info: The sauce and cheese are not included in these numbers, only the cauliflower wraps. The quesadillas are just one example of a way to use them. If you want to see the macros with this filling or any other filling, you can customize this recipe in my Wholesome Yum App (unmark the ingredients as optional) and it will calculate it for you.

📖 Want more recipes like this? Find this one and many more in my Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Tortillas