Super Easy Cauliflower Wraps

When my household first embarked on this paleo journey, there were only a few items that I was concerned about replacing. While we didn’t necessarily eat healthy, we did already incorporate a lot of vegetables and variety.

For rice, we eagerly embraced cauliflower rice and actually enjoyed it more than the white starch we used to use. Because it is a blank slate and not starchy, it fully adopts the flavors you put with it. But honestly, white rice is one of those gray areas in the paleo scheme of things. It’s not truly bad, other than the fact that it turns into sugar in the bloodstream. And with trying to follow more of a low carb paleo diet, I wanted to stay away from it for the most part. So, regular rice gets its spotlight when we decide to indulge in sushi. Otherwise, cauliflower rice is our go-to.

A pasta replacement was a little scarier for me. Again, I was trying to reduce carbs and wanted to stay away from gluten free pasta. Another top suggestion for a pasta replacement is zucchini noodles, and quite honestly, I’m not a fan of zucchini (or any squash, for that matter). It’s just too….flavorless for me. The other top suggestion was spaghetti squash. Now, I had never tried spaghetti squash because of my whole aversion-to-squash thing that I had going on, and had a sneaking suspicion that I was going to run into the same dilemma. I couldn’t have been more wrong! Like cauliflower, spaghetti squash readily takes on the flavor composition of whatever sauce you put on it. And just like cauliflower, we prefer it and always keep one on hand.

The only thing I hadn’t found a suitable replacement for, until recently, were tortillas. We used a LOT of tortillas in the past. My husband was from Arizona and it wasn’t uncommon to use a tortilla as a replacement for a utensil. Again, we could have gone the whole gluten-free, paleo store bought version, but with trying to stay low carb, we wanted to avoid that option if possible.

As a veggie option, lettuce wraps were OK, but not very durable. Squeeze or wrap too hard and the leaf would tear. They work well for chicken or tuna salad, in my opinion, but something stronger was needed for chorizo and eggs or tacos.

Pinterest offered up all sorts of recipes for cauliflower wraps, which I loved the idea of! We were already in love with how versatile cauliflower rice was. But these had their caveats, as well. I tried a few, and they were just so soft and too delicate. Those recipes I use as more of a cauliflower “toast”.

Then I came across the most promising recipe….and promptly modified it!

See, the key factor that I was missing in the other recipes was to squeeze the life out of the cauliflower after steaming it.


If you’ve never riced cauliflower before, you’re in for a treat. It is super simple. Chop your head of cauliflower and place it in a food processor. Then you just pulse it until you have a nice even cauliflower rice. After that, place it in a pan with ¼ cup of water and let it steam for 5 minutes. You now have cauliflower rice.

Let it cool and then you squeeze, squeeze, and squeeze some more until you can’t get any more water from the riced cauliflower. From there, the rest of the recipe is simple. Since cauliflower is that blank slate for flavor, you add whatever seasonings you like, add a couple of eggs for binding, and a bit of arrowroot powder as a strengthening binder.

It couldn’t be easier!

Now, don’t be alarmed if your dough seems runny. That is OK. That’s most likely the egg and that will cook to give cohesion to the other ingredients. And any excess moisture that may have come from the cauliflower will evaporate. My first attempt yielded a runny dough, but the wraps were perfect!

Line a baking sheet with parchment paper. Do not skip the parchment paper (or a silpat)! This will make it easier to lift your wraps from the baking sheet without tearing them. Spread them out thin, but not too thin that you can see the parchment paper underneath. If they are too thin, those areas will be more prone to tearing once baked. Be sure to allow the wraps to cook long enough, too. As a general rule, I do at least 20 minutes, but you may need to adjust this if your dough was a little on the runny side.

Once fully baked, remove the wraps promptly from the baking sheet to cool. This will prevent any moisture from building up underneath the wrap and making it soft.

The final step is the most important….enjoy with any filling you desire!

Super Easy Cauliflower Wraps

  • Servings: 4
  • Difficulty: super easy
  • Print

An easy, durable cauliflower wrap that can withstand almost any filling.



  • 1 head of cauliflower
  • 2 large eggs
  • 1-2 tbsp. arrowroot powder
  • Seasonings of choice


Pre-heat your oven to 400 degrees.

While the oven pre-heats, chop your head of cauliflower and place in a food processor. Pulse the cauliflower until you have a nice, even rice.

Transfer the cauliflower to a pan and add ¼ cup water. Steam the cauliflower for 5 minutes, remove from heat, and allow to cool.

Place the cooled cauliflower into the middle of a dish towel or cheese cloth, or into a nut bag. Squeeze as much water as possible from the cauliflower, and place it into a bowl.

Add the eggs, seasonings, and 1 tbsp. of arrowroot powder. Mix well. If the mixture seems too moist, add the other tablespoon of arrowroot powder and mix some more.

Line a baking sheet with parchment paper and spread your dough into four thin rounds, making sure that no parchment paper is visible. Place into the oven and bake for 20 minutes.

Once fully baked (look for browning on the underside) remove from baking sheet promptly to cool.

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