Gluten Free/ Lunch & Dinner

Cauliflower Wraps – Gluten Free

I truly did not think there was any way this recipe could work.  I thought, how could cauliflower hold up and not fall apart?  How could this be flexible enough to not fall apart?

I decided to give it a try. So I made it last week when I wanted a healthier alternative to a gluten free wrap (they always fall apart) for my delicious breakfast burrito filling (baked potatoes, red bell pepper, Beyond beef GF Vegan crumble, Daiya cheese, corn, peas, etc)!! What better ingredient could you possibly find for a healthier/slimmer diet than cauliflower?  90% of this recipe is basically cauliflower, an easy way to get in some veggies, so awesome!!  If you are trying to loose weight though, be careful of the coconut oil we will be using at the end to fry the patties in.  If you want to gain weight, then more healthy coconut oil for you!

I looked up this recipe originally from Slim Palate and just tweaked it a tad. And I have to say, I was very pleased.  It was flexible, they did not break once.  I did use eggs though for mine, so I’m not positive how the vegan version will work, but I’ve seen multiple recipes like this without eggs and they had success too.

NinaFood_-5008The batter. ^

NinaFood_-5010Before it went into the oven. ^

NinaFood_-5018Frying our patties! ^

Cauliflower Wrap - Gluten Free

Print Recipe
Serves: 6 Cooking Time: 45 Minutes


  • 1 - Head of Cauliflower
  • 2 - Eggs OR 2 Tbsp Chia/Ground Flax Seed + 6 Tbsp Filtered Water
  • 2 Tbsp - Coconut Oil
  • optional - 1/4 Cup - Flour (of your choice)
  • optional - paprika and oregano, or cilantro, or all spice, etc.
  • Salt and Black pepper to taste



Preheat your oven to 375F.


Prepare your chia/flax egg if you are vegan by combining it with water and letting it sit for 5-10 minutes to form a thick goo.


Chop up your cauliflower into sizable chunks that you can place in the Vitamix on low, the food processor, or just grate it until it becomes like a rice like substance.


You can either microwave your cauliflower rice in a bowl with a towel overtop for 4 minutes, stopping mid way to stir, OR put in a collider and steam it over boiling water on the stovetop until it becomes soft.


When cooled, place the cauliflower in a cheese cloth and squeeze out as much excess water as you can! If you don't do this well enough, you will need to add your choice of flour to prevent the dough from getting too moist.


Mix all of your ingredients together in a bowl well until it becomes like a thick paste.


Oil down a baking tray with aluminum foil on top. Start forming your patties by pressing a small handful of dough into the tray (see my photo above). Spread the dough out as far as you can without making it too thin!


Place in the oven for 10 minutes, flip them with a spatula, and cook for another 5-8 minutes.


Take them out when they are ready. If you would like your edges to be a little brown, heat up some oil in a pan on medium heat (be careful not to burn your oil or your patties!) and place a few patties in there at a time until they brown to your liking. Flip and place them on a paper towel to help soak up excess oil. Wait for them to cool before eating.


Use this wrap with your choice of filling:)

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