Baked, No Flour Cauliflower Wraps [Dairy free, Gluten free, Grain free, Sugar free]


I have tried various cauliflower wrap making recipes, with flax or coconut flour, and oil and either pan frying or dry frying on the stove-top.  Taking a few lessons from my Atkins diet days many moons ago, where I followed a recipe for a cauliflower pizza base, using the similar recipe but with cream cheese and parmesan cheese, I decided to try it out in a wrap, tweaking the recipe to suit my Paleo lifestyle.  I am hyper-chuffed I did, and am able to share this with confidence as the results excited me, as does most things in recipe adapting!

Making cauliflower rice of the raw cauliflower is instrumental in getting this correct,  by pulsing it in a food processor creates these grain-sized crumbs. Then, steaming the crumbs softens them to create a tender wrap.  I do this on the stove-top . However, if you choose to do this step in a microwave or steamer, it takes 7 minutes partially covered to cook in the microwave (according to numerous cauliflower pizza crust recipes). Next, squeeze out the excess moisture from the rice in a kitchen towel, ensuring that the cauliflower is almost bone dry.  It will significantly reduce in volume, which gave me a bit of a shock, but that is what we want!

I made these cauliflower wraps  as pictured above and below, with 350g cauliflower and 1 egg, and half a teaspoon of masala for taste. The recipe below is larger in quantity to take into account how the cauliflower reduced once the moisture is removed.

These cauliflower wraps taste delicious warm from the oven, but I can’t tell you how well they store in the fridge… they’ve never lasted that long!

500g cauliflower, cut into florets
2 eggs beaten with 1/2 tsp masala and 1/4 tsp salt  
Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oreganum, thyme or a combo) for the masala to make Garlic Herb Wraps
Here’s How

  • Preheat the oven to 190 degrees celsius and line a baking tray with baking paper.
  • In a food processor, pulse the cauliflower florets until they form a crumb-like texture.


  • Place the cauliflower and 1/4 cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8-10minutes, until tender.

  • Drain the cauliflower in a sieve should there be any liquid, then transfer to a clean kitchen towel. Firmly wring the towel with the cauliflower and squeeze any excess water from the cauliflower.
  • In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the “dough” in equal quantities, so that it forms a thin layer. Keep the wraps compact, there should be no baking paper visible through the mixture in any area of the wrap.
  • Bake for about 12-15 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy.
  • Use with light fillings (the filling of choice here is tuna mayonnaise salad) or tear into pieces and use to scoop up gravies in stews or curries.
These wraps are best served within a few hours of baking.



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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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2 Responses

  1. Anthea Hector says:

    These recipes are fabulous. Especially the cauliflower rice and breads. It’s a Godsend. Thank you.

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