Keto Cauliflower Tortillas

Estimated time to read 4 minutes

Tortilla deliciousness without the carbs! Perfect for dipping in Proper Good keto-friendly and low-carb soups :-)

Keto Cauliflower Tortillas - Eat Proper Good

For all of you taco lovers out there, keto may be a tricky diet to follow at times. After all, tortillas can be high in carbs but are often at the foundation of many foods, like chips and wraps.

But don’t worry! Keto tortillas are possible to make, and dare we say easy! In this blog post, we’re answering frequently asked tortilla and keto tortilla questions and sharing a keto tortillas recipe … perfect for your next Taco Tuesday or any other day of the week!

Frequently asked tortilla questions

While you may have seen tortillas in the grocery store, what exactly IS a tortilla, and what is it made out of? Is it compliant with popular types of diets and lifestyles? We’re breaking down these answers!

What’s a tortilla?

A traditional tortilla is a round, thin, flatbread that originates from Mexico. It’s made of unleavened cornmeal or wheat flour. In the past, the tortilla was made on a comal, which is a griddle of earthenware or iron. Small pieces of dough were patted by hand into thin disks then placed on the comal to cook.

These days, tortillas are mixed and made by a machine. They stale quickly, so those who use them often purchase fresh tortillas daily!

Are tortillas vegan?

Large store-bought tortillas used for burritos and quesadillas are made out of either whole grain or white wheat flour. Wheat tortillas have historically contained lard or tallow, which is derived from animals. However, most commercially-made tortillas are now vegan due to growing concerns about unhealthy fats.

If you’re following a vegan diet, be sure to check the label and if you see lard or tallow listed, then the tortilla is not vegan.

Are tortillas gluten free?

The good news is that most corn tortillas are naturally gluten free! If “corn/wheat flour blend” is listed on the label, then the tortilla is not gluten free. Most flour tortillas are made from wheat flour and are not gluten-free.

Are corn tortillas keto?

While tasty, unfortunately corn tortillas are not keto compliant! This is because authentic corn tortillas are made of corn flour, which is a high-carb flour. It typically contains 79 grams of net carbs (per 100 grams).

Tortillas recipe flour for keto

While the recipe at the bottom of this page does not contain flour, some tortilla home chefs may be curious which, if any, flours are compliant with keto. Let’s find out!

Tortillas with almond flour

Almond flour is a commonly used keto flour substitute, and it’s made from crushed almonds, which are low in carbs. Almond flour contains only 3 grams of total carbs and 1 gram of net carbs per 2 tablespoon serving!

Tortillas with coconut flour

Coconut flour has a hint of sweetness, so it’s often used in dessert recipes versus savory ones! However, coconut flour is a keto-approved option that could be used to make tortillas. It has a fine and powdery texture, and a 2 tablespoon serving provides 9 grams of total carbs and 4 grams of net carbs. 

When using coconut flour as a keto-approved option in your recipes, beware of adding too much! Compared to wheat-based counterparts, coconut flour absorbs a lot of liquid, so a 1:1 substitute for traditional flour will result in a dry final product.

More uses for keto tortillas

While keto tortillas are commonly eaten as tacos, there are other uses for keto tortillas, too! Here are a couple of different ways to enjoy your keto tortillas.

Keto tortilla chips

When making the recipe below, you can cut the cooked tortillas up and enjoy them with your favorite dip! We love this keto salsa recipe from That Low Carb Life. Fresh ingredients include canned whole peeled tomatoes, jalapeno, onion, garlic, cilantro, and lime juice. Plus, ingredients you may already have in your pantry–cumin and salt! Just toss everything in a food processor or blender until it reaches your desired level of smooth or chunkiness! :)

On top of keto soup

There’s just something satisfying about crushing up tortillas, isn’t there?! Instead of using keto tortillas for your favorite taco recipe, why not try them on top of soup instead? After removing keto tortillas from the oven, let them cool then crush them up into small pieces.

Keto Cauliflower Tortillas - Eat Proper Good

Heat up your favorite Proper Good keto soup and voila! A crunchy, satisfying topping to shake things up. We particularly love a crunchy topping on our creamy keto soups like red pepper meatball, tomato basil, broccoli cheddar, cream of chicken, and chicken and mushroom. Low carb and delicious all rolled into one!

How to make keto tortillas

Now for the big moment … a tasty, low carb keto tortillas recipe! Give it a go!

Keto Cauliflower Tortillas - Eat Proper Good

Cooking Info

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Serves 20 small tortillas


1 head cauliflower, cut into florets, pulsed finely in food processor

1/4 cup shredded cheese

2 eggs

4 sprigs fresh cilantro, chopped

1/4 tsp salt and pepper 


  1. Preheat oven to 400 degrees.
  2. Combine all ingredients in a bowl.
  3. On a baking pan with parchment paper, press mixture into small and thin round shapes. 6 should fit on a 13x18 baking pan.
  4. Bake until edges are golden brown, about 15-20 minutes.
  5. Remove from oven and cool. 
  6. Dip into soup or top with your favorite taco fillings!

We love them with our keto soups, find them all HERE

Enjoy :-)

Just because you’re on the keto diet doesn’t mean you can’t enjoy your favorite foods, like tortillas! Keto tortillas don’t have to be difficult … Just a few simple ingredients make fluffy tortillas, which are ready to enjoy by yourself or alongside friends and family.

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