Cauliflower Tortilla Beef Tacos


These full-flavor tacos are wrapped up in sneaky lower-carb "tortillas" made from cauliflower. The trick is getting as much moisture out of the cauliflower before mixing it with the cheese and eggs.

Cauliflower Tortilla Beef Tacos
Prep Time:
35 mins
Additional Time:
45 mins
Total Time:
1 hr 20 mins
4 servings


Cauliflower Tortillas

  • 1 head cauliflower

  • 3 tablespoons water

  • 1 large egg

  • ½ teaspoon ground cumin or cumin seeds

  • ¼ teaspoon ground pepper

  • teaspoon salt

  • 2 ounces shredded Monterey Jack cheese


  • 2 teaspoons avocado oil or organic canola oil

  • 1 pound lean ground beef

  • 1 tablespoon chili powder

  • 1 tablespoon ground cumin

  • ½ teaspoon garlic powder

  • ¼ teaspoon ground chipotle powder, or to taste

  • teaspoon salt

  • ¼ cup water

  • 2 tablespoons tomato paste


  • ½ cup fresh salsa

  • 1 cup shredded lettuce

  • 1 avocado, diced

  • 1 cup Shredded Monterey Jack

  • Lime wedges


  1. Core cauliflower and cut into florets. Process in a food processor, in two batches, until the cauliflower looks like fine rice. Place 3 tablespoons water in a large saucepan and add the cauliflower. Cover and steam over medium heat, stirring occasionally, until the cauliflower is very soft, 8 to 10 minutes.

  2. Line a colander with a clean kitchen towel. Scrape the cauliflower into the towel and let sit until cool, about 15 minutes. Wrap it up into a bundle and squeeze from the top down to remove excess moisture from the cauliflower. Continue squeezing for several minutes until the ball of cauliflower is about half its original size and you have squeezed out about 1 cup of liquid.

  3. Whisk egg, 1/2 teaspoon cumin, pepper and 1/8 teaspoon salt in a large bowl. Add the cauliflower and stir to combine. Add cheese and stir to combine.

  4. Arrange racks in upper and lower thirds of oven; preheat to 350°F. Line 2 baking sheets with parchment and lightly coat with cooking spray.

  5. Shape the cauliflower mixture on the parchment into 8 disks about 5 inches across, using about ¼ cup each. Bake until dried, about 12 minutes. Flip over with a thin metal spatula and continue baking until browned in spots, 6 to 8 minutes more.

  6. Meanwhile, heat oil in a large skillet over medium-high heat. Add beef and cook, breaking it up into small pieces with a wooden spoon, until browned and no longer pink, 3 to 5 minutes. Sprinkle with chili powder, 1 tablespoon cumin, chipotle and 1/8 teaspoon salt and stir to coat; cook until fragrant, about 1 minute. Add 1/4 cup water and tomato paste and stir until the tomato paste has dissolved into the water and forms a sauce to coat the beef mixture.

  7. Serve the beef in the warm tortillas, about ¼ cup each. Top with salsa, lettuce, avocado and cheese, if desired. Serve with lime wedges.


To make ahead: Cool tortillas completely, place between layers of wax paper or parchment paper in an airtight container and refrigerate for up to 2 days. To serve, warm on a griddle or cast-iron skillet until starting to brown, if desired.

Nutrition Facts (per serving)

440 Calories
28g Fat
19g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 tacos
Calories 440
% Daily Value *
Total Carbohydrate 19g 7%
Dietary Fiber 8g 29%
Total Sugars 7g
Protein 33g 65%
Total Fat 28g 35%
Saturated Fat 9g 46%
Cholesterol 133mg 44%
Vitamin A 2121IU 42%
Vitamin C 79mg 88%
Folate 157mcg 39%
Sodium 635mg 28%
Calcium 192mg 15%
Iron 5mg 28%
Magnesium 74mg 18%
Potassium 1233mg 26%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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