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    Home / Breakfasts / Cauliflower Egg Wraps

    Cauliflower Egg Wraps

    Published: Sep 15, 2021 Modified: Feb 17, 2023 by Jillian This post may contain affiliate link. This blog generates income via ads

    Jump to Recipe Print Recipe

    Hello my new favorite wraps! These Cauliflower Egg Wraps are loaded with flavor and made with only cauliflower, eggs, cilantro, and seasonings! The possibilities of what to fill them with are endless! They also bend very easy without breaking!

    cauliflower egg wraps on a white plate on a wooden board with cilantro leaves and a white napkin
    Yummy Cauliflower Egg Wraps!

    Everyone needs to try these cauliflower egg wraps.  They are low in calorie, which is always an added bonus in my eyes.  I try not to over due my carbs during the week so this is one of my many breakfast options.  Check out my Avocado Omelette for another one of my favorites! Or if you love cauliflower my Super Crispy Buffalo Cauliflower Bites are a MUST TRY!

    Just a little tip from my everyday life, I try to only have 2 sittings of carbs in one day.  1 sitting is considered ½ a cup of carbs, but not everything is portioned to ½ a cup, so with some foods try and figure out what a sitting would be.  A sitting is just another word I use for portion. 

    Table of contents

    • Ingredients to make cauliflower egg wraps
    • How to make cauliflower rice
    • How to make egg wraps with cauliflower
    • Egg wraps with cauliflower ideas of what to stuff them with
    • The secret to making good cauliflower wraps
    • Tips and FAQ's
    • If you like cauliflower try one of these

    Ingredients to make cauliflower egg wraps

    Below is a picture of the ingredients I used to make these wraps.

    ingredients to make cauliflower egg wraps
    Ingredients to make cauliflower egg wraps!
    • 1 large head of cauliflower - you will make cauliflower rice from this head. Below I will explain how to do this.
    • 2 large eggs - whisked
    • cilantro - washed and chopped into tiny pieces
    • Everything But The Bagel Seasoning - you can buy this from your local Trader Joe's or click HERE for purchase.
    • dill seasoning
    • kosher salt and ground black pepper to taste

    How to make cauliflower rice

    To make cauliflower rice, take your cauliflower head and chop off the green stem and leaves and discard. Chop up the remaining cauliflower into small enough pieces to fit into your blender. Place in a blender and blend until your cauliflower becomes cauliflower rice. The rice will look how it looks below in step 1.

    step 1 to make cauliflower egg wraps which is chopping up your cauliflower into cauliflower rice
    Step1

    Next, transfer your cauliflower rice to a microwave safe bowl and cook for 4 minutes, stirring halfway between. This will help moisten your cauliflower. Once cooked dump the rice onto a clean dish towel and let cool for about 5 minutes. Then, squeeze out as much water as you possibly can using your towel.

    Check out step 2 below to see how you squeeze the water out. Don't be afraid to get aggressive here. You want to get out as much water as you can!

    a towel being squeezed to make cauliflower egg wraps
    Step 2

    How to make egg wraps with cauliflower

    Start off by making cauliflower rice as mentioned above in steps 1 and 2. Next, add your rice to a medium sized mixing bowl.

    Step 3 - Add in cilantro, dill, everything but the bagel seasoning, salt and pepper, and your eggs.

    a bowl of ingredients to make cauliflower egg wraps
    Step 3

    Using a rubber spatula mix all of your ingredients together until well combined.

    cauliflower egg wraps on a parchment paper lined baking tray
    Step 5 - Ready to be baked!

    Step 5 - For your next step using your hands scoop out a handful of cauliflower mix from your bowl and place down on a baking pan lined with parchment paper. Press down making a flat circle to form your wraps. Your wraps should be about 4 inches wide. Preheat your oven to 400 degrees Fahrenheit and bake for 10 minutes, flip over using a spatula and bake for another 8 minutes.

    cauliflower egg wraps cooling on a cooling rack
    Step 6 - These look delicious!

    Step 6- lay your cooked cauliflower tortillas on a cooling rack and let them cool completely before eating!

    Egg wraps with cauliflower ideas of what to stuff them with

    Ok, so you've made your wraps, now what do you eat them with? Here are a couple of my favorite ways to eat them.

    1. Smear some hummus on and stuff with chopped romaine lettuce, sliced cherry tomatoes, and avocado slices.
    2. Fold up a piece of grilled chicken and smear with my new favorite condiment from Trader Joe's, which is the Everything but Bagel dip!
    3. Have it for breakfast and scramble up some eggs topped with Good Food For Good Organic Ketchup.
    4. Saute some chopped onions and tomatoes and serve inside these cauliflower tortillas with a sunny side up egg. P.S. Let that yolk ooze 😉
    5. Jerk Chicken folded up inside is absolutely delicious, as well!
    6. Use these wraps to make Healthy Chicken Quesadillas!
    a rolled up cauliflower egg wrap with a plate of other wraps behind it
    What would you fill this wrap with?

    The secret to making good cauliflower wraps

    • I insist on giving these wraps a try if you have not already tried them. Especially if you are looking to eat fewer carbs throughout the day. These are the perfect low-carb wrap for all the variations you can think of.
    • Now the trick to making these taste the BEST is to get out as much moisture as you possibly can when wringing out the water. Squeeze as hard as you possibly can over and over and over again!
    • Not going to lie, I actually laid the cauliflower filled towel onto the counter and laid my forearm on the towel. Then, I basically put my entire body weight on the towel to get out even more water.
    • If you have the extra time you can also place your cauliflower in the fridge for a few days prior to making the wraps. A fridge is excellent for taking moisture out of foods.
    a pile of cauliflower egg wraps sitting on a white plate
    Delicious and Low Carb!

    Tips and FAQ's

    How do you store your wraps?


    Store your cauliflower wraps in an airtight container in the fridge for up to 3 days.

    Heating up your wraps!


    If you want a fast easy way to heat up your wraps just use a toaster oven! I toast them until they are warm and crispy. You can also heat them up in a non-stick pan sprayed with cooking spray if you would like. Put your burner on low and heat up each side for 5 minutes. Cuisinart Toaster Oven!

    If you have extra time...


    Place your cauliflower in the fridge for a few days prior to making the wraps. A fridge is excellent for taking moisture out of foods

    If you like cauliflower try one of these

    • crispy buffalo wings and ranch cauliflower bites on a white plate on a wooden cutting board
      Crispy Buffalo Wings with Ranch Cauliflower Bites
    • birds-eye view of buffalo cauliflower bites on a white plate with blue cheese and celery stalks
      Crispy Buffalo Cauliflower Bites (with homemade blue cheese dressing)
    • birds eye view of homemade buffalo cauliflower gnocchi with homemade blue cheese in a cream colored bowl
      Buffalo Cauliflower Gnocchi with Homemade Blue Cheese
    • cauliflower pizza on parchment paper with a pizza cutter
      Easy Crispy Cauliflower Pizza

    If you give these wraps a try don't forget to rate the recipe below! Always love hearing what you all think. You can also Stay in touch with me through social media on @Instagram, Pinterest, and Facebook. Don't forget to tag me when you try one of my healthy recipes!

    cauliflower egg wraps on a white plate with pieces of cilantro

    Cauliflower Egg Wraps

    Cauliflower egg wraps are loaded with flavor and made with only cauliflower, eggs, cilantro, and seasonings! The possibilities of what to fill them with are endless! They also bend very easy without breaking!
    5 from 2 votes
    Print Pin Rate
    Course: Breakfast, lunch
    Cuisine: American, Mexican
    Diet: Low Fat
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 8 wraps
    Calories: 8kcal
    Author: Jillian Schneider

    Equipment

    • blender
    • baking tray
    • parchment paper
    • cooling rack

    Ingredients

    • 1 large cauliflower head made into cauliflower rice as explained in the steps below
    • 2 large eggs whisked
    • ¼ cup cilantro washed and diced
    • 1 tbsp Everything but the Bagel Seasoning
    • 1 tbsp dill
    • kosher salt to taste
    • ground black pepper to taste

    Instructions

    • Start by making your cauliflower rice. Take your cauliflower head and chop off the green stem and leaves and discard. Chop up the remaining cauliflower into small enough pieces to fit into your blender. Place in a blender and blend until your cauliflower becomes cauliflower rice.
    • Next, transfer your cauliflower rice to a microwave safe bowl and cook for 4 minutes, stirring halfway between. This will help moisten your cauliflower. Once cooked dump the rice onto a clean dish towel and let cool for about 5 minutes. Then, squeeze out as much water as you possibly can using your towel. Don't be afraid to get aggressive here. You want to get out as much water as you can!
    • Then, add your rice to a medium sized mixing bowl and stir in the cilantro, dill, everything but the bagel seasoning, salt and pepper, and your eggs. Using a rubber spatula mix all of your ingredients together until well combined.
    • For your next step, using your hands scoop out a handful of cauliflower mix from your bowl and place down on a baking pan lined with parchment paper. Press down making a flat circle to form your wraps. Your wraps should be about 4 inches wide. Preheat your oven to 400 degrees farenheit and bake for 10 minutes, flip over using a spatula and bake for another 8 minutes.
    • For your last step lay your cooked cauliflower tortillas on a cooling rack and let cool completely before eating!
    • Fill your wraps with anything you desire!

    Notes

    How can my kids help?  Let them help get the water out of the cauliflower.  They can even sit on the towel filled with cauliflower if they think it would be fun :0
    Store your cauliflower wraps in an airtight container in the fridge for up to 3 days.
    If you want a fast easy way to heat up your wraps just use a toaster oven! I toast them until they are warm and crispy. You can also heat them up in a non-stick pan sprayed with cooking spray if you would like. Put your burner on low and heat up each side for 5 minutes.
     

    Nutrition

    Serving: 1wrap | Calories: 8kcal | Carbohydrates: 0.3g | Protein: 0.5g | Fat: 0.5g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.2g | Cholesterol: 11.6mg | Sodium: 5.8mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 1IU | Vitamin C: 2mg | Calcium: 1mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @JilliansHealthfulEats or tag #jillianshealthfuleats!
    « The Ultimate Buffalo Chicken Sloppy Joes
    Healthy Chicken Quesadillas »

    Reader Interactions

    Comments

    1. jillias4

      January 14, 2022 at 8:40 pm

      5 stars
      These egg wraps were SO easy to make and my kids loved them!

      Reply
    2. Mich Fiore

      June 22, 2022 at 8:36 pm

      About how many cups of cauliflower rice does one large head usually yield? I'm thinking about just buying the cauliflower rice ahead of time. Thanks.

      Reply
      • Jillian

        June 23, 2022 at 12:03 am

        One head yields about 4 cups! Hope you enjoy these as much as I do 🙂

        Reply
    3. D

      September 19, 2022 at 8:53 pm

      5 stars
      easy and good

      Reply
      • Jillian

        September 20, 2022 at 9:12 am

        So glad you enjoyed them 🙂

        Reply

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