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    Home Β» Gluten Free

    Cauliflower Wrap

    Published: Jan 29, 2014 Β· Updated: Mar 17, 2021 by Angela Coleby Β· This post may contain affiliate links Β· This blog generates income via ads Β·

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    Gluten FreeLow CarbVegetarianPaleo
    IMG_5903

    Eating vegetables can make you creative and this is certainly a creative way to eat cauliflower.   Although these can be used as wraps, they are not really strong enough to be eaten with your hands, so knife and fork people!  We sometimes use them as flat bread and just serve them open, slather the top with veggies or salad (and chicken for the Chief Taster).   Delicious and filling and a great way to eat healthy too! 

    IMG_5901

    They freeze well too, so you can make up a batch in advance.   My word of advice is that you really do need to get the moisture out of the cooked cauliflower.   I put it through a sieve and then used kitchen towel to get more moisture out.   A nut bag would be good to have but I didn't have one, so used some coffee filters instead.  I cannot believe how much water came out of a bowl of cooked cauliflower that looked dry to the eye...a hard squeeze and it was like a mini waterfall!

    IMG_5908

    More Low Carb Wraps

    Tortilla Wraps

    Coconut Psyllium Wrap

    Cheese Wraps

    Filled with salad and avocado - yum!

    This post may contain affiliate links. Please read my disclosure policy for more information.

    cauliflower wrap

    Cauliflower Wraps

    Angela Coleby
    Low carb wraps made with cauliflower are a great lunch or use as a small pizza base.
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Lunch
    Cuisine Low Carb
    Servings 6 wraps
    Calories 51 kcal

    Ingredients
     
     

    • 1 head cauliflower about 4 cups of riced cauliflower
    • 2 medium eggs
    • 1 teaspoon salt
    • 1 teaspoon black pepper
    • 1 tablespoon 9g psyllium husk powder

    Instructions
     

    • Preheat the oven to 190C/375F degrees.
    • Place the cauliflower in a food processor and pulse until finely chopped.
    • Put the cauliflower in a saucepan and add 1 cup of water. Cover and cook for about 10 minutes.
    • Place in a sieve and press down to get rid of the water.
    • Get rid of the excess water by either placing the cauliflower in a nut bag/strong kitchen roll/coffee filter and squeeze until more water comes out (it will!).
    • Place the cauliflower in a bowl, add the eggs and seasoning and mix well.
    • Line a baking tray with parchment paper (it HAS to be parchment paper).
    • Spread the mixture on the parchment paper in large circles and smooth out the mixture.
    • Bake for 10 minutes, then take out and gently flip over the wraps. Cook for another 10 minutes.
    • Cool slightly then, place in frying pan (no oil) to add a golden colour.
    • Eat and enjoy!

    Notes

    Makes 6 wraps at 3g net carbs each
    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information
    Β 

    Nutrition

    Serving: 1wrapCalories: 51kcalCarbohydrates: 6gProtein: 4gFat: 2gFiber: 3g
    Have you tried this recipe? Leave a review or take a picture and share it on InstagramMention @Divalicious_Recipes or tag #divaliciousrecipes

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    Reader Interactions

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      Recipe Rating




    1. Laura

      May 12, 2019 at 11:20 pm

      You are a genius and such a wonderful cook. This sounds amazing & I have a head. Oh man! Take care...

      Reply
      • Angela Coleby

        May 14, 2019 at 8:23 am

        Thank you.

        Reply
    2. Kat Rogers

      June 10, 2018 at 12:41 am

      Hello AGAIN~
      THIS Isn't Considered Stalking, Is It? More like I've become A Divalicious Groupie! One page of my Tablet Screen Is Covered With Your Cute Little ?Icons!
      Anyway, do you think that steaming the vegetables (using one of those metal steaming baskets) would keep the veggies from getting so wet, as well as helping to retain more of the nutrients... I'd read about that.
      I hope my grocery store has organic cauliflower this week! If not, I'm having the broccoli & blue cheese stromboli! OR Maybe BOTH!!

      Reply
      • Angela Coleby

        June 11, 2018 at 11:26 am

        HAHA! Your messages make me smile, so keep them coming! You could steam the veggies but my cauliflower tip to remove the water is to bake the grated cauliflower. The oven dries it out nicely!

        Reply
    3. Joanna

      February 28, 2014 at 4:53 pm

      Now, why didn't I think of this?!?!?! I make pizza crust this way, why can't I make a taco shell or any other shell??? Ddeerrrp! πŸ˜‰ Thanks!!!

      Reply
      • Divalicious

        February 28, 2014 at 4:55 pm

        I also love pizza crust or "breadsticks" with cauliflower too! One of my friends has made these wraps and added some chia seeds and a dash of flaxseed which really seems to help them be more pliable. Eat and enjoy! They can become addictive!

        Reply
        • Joanna

          February 28, 2014 at 5:04 pm

          That's okay, they're healthy! πŸ™‚

          Reply
    4. Lisa

      February 04, 2014 at 10:10 pm

      You know, I've seen these before from time to time but never really entertained the idea. These seriously look so good. I think I need to try this! I love cauliflower anyway, but I can't seem to find any tortillas in the stores that aren't laden with chemicals. Thanks for the inspiration!

      Reply
      • Divalicious

        February 04, 2014 at 11:56 pm

        Thanks for popping by Lisa and hope you enjoy them!

        Reply
    5. Divalicious

      January 29, 2014 at 1:11 pm

      Thanks! Hope you enjoy them and thanks for popping by!

      Reply
    6. Divalicious

      January 29, 2014 at 1:11 pm

      Thanks for stopping by...oooh, now I fancy some falafel!

      Reply
    7. Divalicious

      January 29, 2014 at 1:09 pm

      Thanks for stopping by! I love cauliflower too! Just so versatile and beats boiling it into a mush!

      Reply

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    Hi, I'm Angela ! I'm the creator behind all the tasty low carb & gluten free recipes at Divalicious Recipes. I live in sunny St Lucia with the Chief Taster and my dogs & cats.

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