Vegan Cauliflower Tortillas

If you’re looking to begin the New Year by reducing your intake of known allergen foods, these vegan cauliflower tortillas are egg-free, soy-free, dairy-free, wheat-free, and corn-free.  They’re so easy to make and are delicious with any recipe you would normally make with tortillas.  You can make them ahead of time and store them in your fridge or freezer and they reheat well with a little coconut oil in a pan over medium heat.

*Note: You can skip the cooking and cooling process when using frozen cauliflower. Simply allow the frozen cauliflower to thaw in your fridge overnight, which creates a “cooked” texture without having to do the extra work. Pulse the thawed cauliflower to create the rice, then drain well using a dish towel.

Makes about 6 tortillas


  • 1 head cauliflower (fresh or frozen – about 1 lb)
  • 3 Tbs ground chia or flax seeds (use coffee grinder)
  • Sea salt
  • Freshly ground pepper
  • Optional pinch red pepper flakes


  1. Preheat oven to 375°F.
  2. Chop cauliflower into florets, removing most of the stem. Pulse cauliflower in food processor (in batches if necessary) until cauliflower has a rice texture.
  3. Pour the cauliflower “rice” into a large sauce pot, add enough water to cover, and bring to a boil. Cover, reduce the heat and allow to cook for 5 minutes. Drain the liquid, then transfer the cooked cauliflower rice in a freezer-safe bowl. Place in the freezer to cool for 10 minutes.
  4. Meanwhile, mix together 3 tablespoons of ground chia or flax seeds with 9 tablespoons of water, to create a vegan “egg.” Set aside and allow the mixture to thicken.
  5. Combine cauliflower and “egg” mixture in a bowl until thoroughly combined. Season with sea salt and freshly ground pepper.
  6. Spread mixture into small tortilla-sized circles on a baking sheet lined with parchment paper or a silicone mat
  7. Make sure “tortillas” are fairly flat and even (no less than ¼ inch thick).
  8. Cook in preheated oven for 10 minutes, flip with spatula, and cook for 5-7 more minutes. Remove tortillas from baking sheet and let cool on wire rack slightly.
  9. To reheat later, heat a medium sized skillet (I use my cast iron skillet) over medium heat. Place the tortillas, one at a time, in pan and press down slightly with a spatula to slightly brown tortillas. Flip and repeat. This gives tortillas a slightly crisp exterior.

See, I told you these were easy to make and if you make them ahead of time you’ll have them all ready whenever you need a quick lunch or dinner option.

Learn how to GET STARTED with ESSENTIAL OILS by filling out the form below.

Want to know more about working with me?

7 thoughts on “Vegan Cauliflower Tortillas

  1. thank you for this recipe. Could you tell me how many calories there are in one tortilla. I couldn’t find anything. thanks

    1. It would depend on the head of cauliflower, but in a pound of cauliflower there are 113 calories and in the flax egg there are 112 calories. For the whole recipie there are 225 calories. Which, if you make 6 tortillas, there are 37.5 calories in each tortilla.

  2. Hi, wondering how much Black pepper essential oil does the recipe call for? Black pepper essential oil does the recipe call for? I use oils and I’m excited to try them in this recipe.

  3. Very Little calories in the cauliflower but the Flax seed has altogether around 111 kcal per 3 tablespoons.
    Very late reply but perhaps if you are a fan of this great blog, you may have a chance to catch it 🙂

  4. Hi! I would add up the total calories and divide by how many tortillas you end up with. I have not yet made these, but will soon!

  5. Should the cooked cauliflower be squeezed with a towel or just drain the water used for cooking?

Comments are closed.