Healthy Recipes: Cauliflower Tortilla Wraps

Healthy Recipes: Cauliflower Tortilla Wraps

When I’ve over indulged a little (like that time I ate every cake on the stand at afternoon tea) I try and balance it out with some lighter meals for a few days. I do this by substituting high carb pasta and rice for filling vegetable alternatives like courgetti or cauliflower rice. Recently I’ve introduced a new variation: cauliflower tortilla wraps.

I originally came across the idea from a Facebook recipe video but unfortunately when I followed it at home the results were a total disaster! With some tweaks I’ve come up with my own refined version which I’m a lot happier with and that’s what I’m sharing with you today.

The wraps don’t contain any flour which makes them a great base for a gluten free, protein packed lunch. All you need to do is cook up a batch and add a filling of your choice: chicken stir fry, salmon and tomato, crunchy bean salad – whatever you fancy!

Read on for the recipe!

Cauliflower Tortilla Wraps



Serves 1 for lunch (or enough for 2 snacks)
1 cauliflower (core removed and discarded)
A big handful of coriander
1/4 tsp salt
Juice of 1 lime
1 large egg

Healthy Recipes: Cauliflower Tortilla Wraps

Healthy Recipes: Cauliflower Tortilla Wraps


Note that you need to prepare your cauliflower at least 20 minutes in advance of everything else, so make sure to allow time for this!

  • Preheat your oven to 180 degrees Celcius.
  • Blitz the cauliflower in a food processor until you’re left with a fine crumb. Put this in a bowl, cover the top with cling film and then microwave it for 2 minutes.
  • Remove the cling film and leave the cauliflower to cool down.
  • In the meantime, finely chop your coriander, juice your lime and beat a large egg.


Healthy Recipes: Cauliflower Tortilla Wraps

  • Line a tray with greaseproof baking paper and rub on a little margarine or oil to help stop your tortillas from sticking when you bake them.
  • When your cauliflower is cool enough to touch, pile it onto the centre of an old (but clean!) tea cloth, then wrap it up and squeeze out as much of the water as you can in into the sink.

Healthy Recipes: Cauliflower Tortilla Wraps

  • Put the dried cauliflower into a bowl and mix in the coriander, salt, lime juice and egg. You should end up with a consistency which is bound together and almost a little doughy – if it’s too dry and crumbles beat another egg and add a little at a time until you get the right consistency. Be careful not to add too much or it will be too runny!
  • Spoon the mixture onto the baking tray in four evenly sized dollops. Spread these out and press them into shape with a spoon or your fingers.

Healthy Recipes: Cauliflower Tortilla Wraps

  • Bake in the oven for 10 minutes, then carefully turn them over and bake for another 7 minutes.
  • Layer on a filling of your choice and serve. 

Since I’m one of those strange people who actually enjoys eating raw vegetables by the bucket load, I top mine with grated carrot, sweet red pepper and hummus…

Healthy Recipes: Cauliflower Tortilla Wraps

…then fold each one up to eat it like a taco. YUM!

Healthy Recipes: Cauliflower Tortilla Wraps

If you like this, you might like to try some of my other healthy recipes:

Mexican Bean Salsa Lettuce Wraps
Peppered Lime Salmon & Courgetti
Spiced Tomato Courgetti with Garlic & Pancetta
…or this old favourite:
Guilt Free Egg Fried Rice | The Londoner

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Lifestyle & vegan food blogger
Peterborough | UK
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