The Best Cauliflower Tortillas Recipe {Air fryer & Keto Friendly}🌮

Last Updated on April 2, 2023 by Sultana Parvin

Looking for some keto-friendly side dishes that are healthy too? Tortillas are usually made with wheat flour or rice flour, which have varieties like white, brown, boiled, non-boiled, and sometimes added nuts, raisins, etc. But did you hear Cauliflower Tortilla before? For me, this is the first time I have made Cauliflower Tortilla as an experiment. I want to share this experimental Cauliflower tortillas recipe with my beloved friends.

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” – Mark Twain

As the saying goes, “you are what you eat.” You can’t be healthy if you don’t eat healthily. This is a simple cauliflower recipe that is low in calories and fat. It also contains a lot of nutrition and protein. This can be eaten as an appetizer or side dish with any meal.

In my kitchen, I mostly use Brown-wheat flour for making tortillas. As you know, brown wheat flour possesses more fiber than white flour. My husband, who is conscious about his health, always needs a healthy diet on his menu. He strictly maintains his diet and calories to keep himself fit and within the weight limit. As a health concerned person, he needs regular exercise, sleeps well, and eats healthy food. For him, I try to avoid any type of fast food and select foods that are with lesser gluten and carbohydrate.

The Best Cauliflower Tortillas Recipe🌮

Yield: 2

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

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Ingredients

• 1 cup of cauliflower rice
• 2 eggs
• 2 cup of brown wheat flour
• Salt as per taste
• 2 tablespoon oil (as per required)
• ½ teaspoon black pepper powder
• ½ teaspoon paprika
• 1 tablespoon cilantro slice

Instructions

1. Wash a head of cauliflower and make cauliflower rice with a food
   processor.
2. Put riced cauliflower in a microwave oven-proof dish. Put the dish in
   the microwave oven and cover it with a microwave cover. Cook for 2 minutes. Then take out and take the cauliflower in a cheesecloth or a thin towel
   and squeeze very well to remove the moisture.
3. Take a large bowl and put eggs and beat with a hand whisk. Add salt, pepper, paprika to the egg and beat again.
4. Add cauliflower rice and brown wheat flour to the egg mixture. Add a cilantro slice and make a perfect dough for making tortillas. Add 2 tablespoons of oil to the flour mixture.
5. Make a flattened tortilla with your hand or use a roller to make a tortilla. I prefer an air fryer to bake the tortilla. Preheat the air fryer for 5 minutes. Brush the tray and put 2 tortillas in the baking tray. Bake it for 10 minutes at 160°c. After 10 minutes turn over the tortillas and bake for another 5 minutes. Take out the tortillas from Air Fryer.
   
   

Notes

You can use Electric Oven for baking. Preheat the oven for 10 minutes at 200°c. Brush oil on the baking tray and place a baking sheet with parchment paper. Place tortillas on the baking sheet. Bake them for 25-30 minutes. Turn over the tortillas after 15 minutes. Take out the tortillas. Now it is ready to eat.

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 666Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 186mgSodium: 380mgCarbohydrates: 99gFiber: 5gSugar: 2gProtein: 20g

So, today I have chosen cauliflower for making tortilla as a gluten-free, keto, and healthy food for him. I love to cook new recipes and my husband always acts food taster for my food. He reviews my recipes as a good taster.

Also, you can modify the ingredients according to your choice. This is low fat and low carb, recipe and provides protein. We already know that cauliflower is a vegetable that has very low calories and low carb yet is filled with other nutrients. Combing cauliflower with egg is a good idea to balance your meal. It provides you with vital nutrients as well as protein.  They are effortless foods and do not cause much trouble in preparation.

Ingredients for Cauliflower Rice Tortillas Recipe

The Cauliflower rice tortilla recipe is very simple. You only need a few ingredients for this recipe. You can eat cooked tortilla or baked tortilla with this recipe. The cauliflower tortilla is very soft and flexible. You can also use tortillas as cauliflower wraps. Spread with your desired sauce or salad for making tacos for you.

•  1 cup of cauliflower rice
• 2 eggs
• 2 cups of brown wheat flour
• Salt as per taste
• 2 tablespoon oil (as required)
• ½ teaspoon black pepper powder
• ½ teaspoon paprika
• 1 tablespoon cilantro slice

How to Cook Cauliflower Tortillas Recipe without Cheese

Cauliflower tortillas made with cheese are very usual. But I make a Cauliflower Tortillas recipe without the cheese. In addition, I add brown wheat flour for making it healthier. I believe that cooking is an art and choice of your mind. So, you can add anything that you like. You can add anything as per your taste and choice.

Step 1

Wash a head of cauliflower and make cauliflower rice with a food processor. I use Ninja express chopper for making cauliflower rice. I love this tiny kitchen appliance because within a few seconds you can prepare your food. By using this chopper, riced cauliflower is made in a few seconds.

If you don’t have any food chopper you can make rice cauliflower by finely chopping it. Or you can grate the cauliflower with a vegetable hand grater or salad cutter.

Don’t use frozen cauliflower because frozen cauliflower contains excess moisture. 

Step 2

Put riced cauliflower in a microwave oven-proof dish. Put the dish in the microwave oven and cover it with a microwave cover. Cook for 2 minutes. Then take out and take the cauliflower in a cheesecloth or a thin towel and squeeze very well to remove the moisture. Keep it for cooling.

You can use a steamer to make the cauliflower rice tender. Keep cauliflower in a bowl and place them over a boiling water pot. In this way, you can prepare cauliflower rice for tortillas.

Step 3

Take a large bowl and put eggs and beat with a hand whisk. If hand whisk is not available in your kitchen, then use a fork for beating eggs. Add salt, pepper, paprika to the egg and beat again.

Step 4

Add cauliflower rice and brown wheat flour to the egg mixture. You can add almond flour instead of brown flour. Add a cilantro slice and make a perfect dough for making tortillas. Add 2 tablespoons of oil to the flour mixture. This oil will help to reduce stickiness. Divided the dough into four balls. Make a flattened tortilla with your hand or use a roller to make a tortilla. Tortilla is now ready for baking.

Step 4

I prefer an air fryer to bake the tortilla. Preheat the air fryer for 5 minutes. Brush the tray and put 2 tortillas in the baking tray. Bake it for 10 minutes at 160°c. After 10 minutes turn over the tortillas and bake for another 5 minutes. Take out the tortillas from Air Fryer.

You can use Electric Oven for baking. Preheat the oven for 10 minutes at 200°c. Brush oil on the baking tray and place a baking sheet with parchment paper. Place tortillas on the baking sheet. Bake them for 25-30 minutes. Turn over the tortillas after 15 minutes. Take out the tortillas. Now it is ready to eat.

Why do I prefer Air Fryer for tortillas Recipe?

I have both an electric oven and Air fryer in our kitchen. You can bake a Cauliflower tortilla with an air fryer or electric Oven. But I choose to bake it in the air fryer. The air fryer takes only half of the time as the electric oven. The air fryer is the best for making a small amount of food.

Cauliflower Enhances Vision

Cauliflower with rich antioxidants and high Vitamin C can reduce the risk of age-related macular degeneration. Its sulforaphane also protects the retina of the eyes from oxidative stress and may also prevent cataracts.

People who do not eat veggies miss a lot in life. Also, they are deprived of essential vitamins and minerals which later becomes a reason for many nutrient deficiency diseases. Many nutrient-rich vegetables are found around us that are very tasty. When these vegetables are used correctly in any recipe, they are not just palatable they are lovable. The cauliflower tortillas recipe is such a recipe. Once someone eats it remembers for the rest of his life.