These delicious cauliflower tacos are naturally low carb and utterly delicious.
The tortillas are made with finely-processed cauliflower, bound with egg and cheese.
They're then pressed and baked to produce a yummy bread-like disc that's packed with flavour and flexible enough to make into tacos.
Meanwhile, the filling is a sizzling mix of chicken, veggies and spice. So fresh and tasty!
Get the kids involved in making the taco seasoning. It provides a great opportunity to talk about the smell, colour and taste of different spices.
Here's what to do!
Ingredients
For the taco seasoning
- 1½ tsp mild chilli powder
- 1 tsp ground cumin
- ½ tsp smoked paprika
- 1 tbsp garlic granules
- ½ tsp salt
For the cauliflower tacos
- 750 g (1.7 lb) cauliflower florets
- 4 medium free-range eggs beaten
- 120 g (4.2 oz) hard cheese such as Parmesan or a vegetarian alternative, finely grated
For the sizzling taco filling
- 200 g (7.1 oz) chicken breast sliced into strips
- 1 red onion sliced
- 2 red peppers deseeded and thinly sliced
- 1 tbsp olive oil
- 1/2 lime juice
- 30 g (1.1 oz) fresh coriander (cilantro) roughly chopped
For the salad
- 40 g (1.4 oz) red cabbage thinly sliced
- 4 vine ripened tomatoes halved and sliced
- 2 Romaine lettuce hearts
To serve
- 4 tbsp sour cream
- 150 g (5.3 oz) mild Cheddar cheese grated (optional)
Instructions
Put all the taco seasoning ingredients (the mild chilli powder, ground cumin, smoked paprika, garlic granules and salt) in a bowl.
Mix and set aside.
Preheat the oven to 180C (350F), 160C fan, Gas Mark 4.
Pop the cauliflower florets into a food processor.
Blitz until very fine.
Spoon the cauliflower into a microwavable bowl and microwave on high for 4 minutes.
Once safely cool enough to handle, scoop the cauliflower into a clean tea towel over a bowl.
Bring the corners together, twisting to form a tight bundle. Keep twisting and squeezing to release as much moisture as possible. Get the kids involved – who can squeeze the hardest?
Place the cauliflower back in a mixing bowl.
Add the beaten eggs, hard cheese and 1 tablespoon of the taco seasoning.
Mix well until evenly combined.
Divide the mixture into 4 equal mounds and place 2 on each baking tray.
Use your hands to form each mound into a disc. Press down firmly all over so that each disc has a diameter of approximately 18cm (7 inches).
Bake for 20–25 minutes until firm.
Allow to cool and they should become flexible.
Meanwhile, make the filling. Place the chicken and oil on a large baking tray.
Add the peppers.
Add the onion.
Add the remaining seasoning.
Toss well to coat and spread out in a single layer.
Bake for 15 minutes until the chicken is golden and cooked through.
Transfer to a serving bowl.
Sprinkle with the coriander.
Squeeze over the lime juice.
Toss the cabbage, tomatoes and lettuce together in a bowl to make the salad.
Serve everything with plenty of serving spoons and encourage everyone to dig in!
TIP! If made in bulk, the taco seasoning can be used to pep up bolognese, or add a hint of Mexico to mashed potato.
Pointers, tricks and troubleshooting tips for the perfect cauliflower tacos
Are cauliflower tacos easy to make?
Cauliflower tacos are easy to make. The seasoning is super simple with no need for a pestle and mortar and the chicken and veg filling is baked in a single tray.
Do take care when making the cauliflower tortillas and don't skip any steps. Remove excess moisture, mix well, press them down evenly all over and don't make them too thick or overbake them. That way they they'll become pliable and delicious.
Will I need any special equipment for this recipe?
No special equipment is required that you won't find outside standard kitchen, but having two large baking trays will help. You will also need a food processor to make the cauliflower tortillas, the full list of equipment can be found on the recipe card below.
How can I tell if my chicken has gone off?
The first step is to be certain that your chicken has been stored correctly. That means buying it, heading straight home and getting it straight into the refrigerator without any contamination along the way. If your chicken was left at room temperature for a prolonged period, it is not safe to eat.
Next, check if your chicken has a 'Use By' label on it. Supermarket chicken will, but chicken from a butcher will not, so you'll need to ask at the time of purchase.
Unlike 'Best Before' dates, which are an indication of the window of best quality, a Use By date should never be exceeded, even if your chicken looks, smells and tastes fine.
Provided storage, hygiene and Use By date are all fine, you can then visually inspect the chicken. If it is totally pink that's a good sign - it may be a darker red around any bone areas. If the flesh has a grey hue, that's a good indication that it has spoiled. You should also discard chicken with any other signs of mottling, discolouration or decay.
Next smell the chicken. Fresh chicken will not have a much of a smell to it, whereas chicken that has gone off will have a noticeable and unpleasant aroma.
Lastly, you can touch the chicken. It should feel firm and bouncy and the surface should feel smooth. If it's overly soft or slimy or sticky, this is a good indicator that it has gone off.
Is this recipe suitable for vegetarians?
This recipe isn't suitable for vegetarians due to the chicken breast, but this could easily be swapped out for a vegetarian alternative such as Quorn. You should also make sure to use a vegetarian-friendly hard cheese in the cauliflower tortillas.
Is this recipe suitable for vegans?
This recipe isn't vegan, but you could make it suitable with some changes.
The chicken breasts which could be swapped out for a vegan alternative such as vegan Quorn or soya strips (check that they don't contain egg or dairy).
You would also need to serve vegan accompaniments. For example, you could serve grated vegan cheese in place of the cheddar and vegan mayo in place of the sour cream.
The biggest issue you will face if veganising this recipe is making a vegan cauliflower tortilla that has the flexibility of one that uses eggs and dairy cheese.
I haven't tested making vegan cauliflower tortillas but you could use vegan cheese in place of the Parmesan and replace the eggs with 4 tablespoons of crushed chai seeds mixed with 8 tablespoons of water and left in the fridge for 10 minutes.
I suspect the resulting tortillas wouldn't be super flexible and you would probably have to construct something closer to a pizza taco than a taco.
Alternatively, you could just use shop-bought flour tortillas (checking the label to ensure they're vegan).
Is this recipe gluten-free?
Yes, this recipe is not only absolutely delicious but just so happens to be naturally gluten-free.
Double-check the labels on everything you use to make sure it's free from gluten as some unexpected items can bear 'may contain' warnings due to possible cross-contamination.
Is this recipe keto-friendly?
This recipe isn't quite in line with typical keto recommendations, but it's only around 34g of carbohydrates per serving.
Is this recipe healthy?
With plenty of vegetables and protein this is a fantastically healthy meal. If you're trying to reduce calories or fat, I would recommend forgoing the cheddar cheese and sour cream.
Is this recipe safe to eat while pregnant?
As long as the chicken and eggs have been stored, handled and cooked safely and hygienically, then this recipe should not pose a risk while pregnant.
While it almost certainly will be, check that the sour cream and any cheese used has been pasteurised and pregnant people should not eat unpasteurised dairy.
This website does not offer medical advice and you should always check with your health professional.
The NHS website also has a fantastic resource on what is safe to eat in the UK if your pregnant which you can find here.
What goes well with cauliflower tacos?
These cauliflower tacos are already fully loaded with loads of delicious veg, spicy chicken strips and lots of crunchy salad.
Avocado is a classic with Mexican style food, either just sliced up and added to the tacos or you could make a quick bowl of guacamole by smashing up a couple of avocados and adding a finely chopped tomato, about half a small onion finely chopped and a teaspoon of chilli powder. Finish your guac with a drizzle of olive oil, a squeeze of lime juice and a pinch of salt and pepper.
Can I make this recipe without chicken?
Yes, of course. If you would prefer to use a plant-based alternative to chicken then go right ahead, just use it as you would the chicken in the recipe.
You can also just use more veggies instead of the chicken if you like, either up the quantity of peppers and onions, or add batons of carrot and courgette to the onions, peppers and spice tray.
Can I make this recipe without egg?
The egg in the cauliflower tortillas plays a key role in holding it together, as well as keeping it flexible.
You could try replacing the eggs with 4 tablespoons of crushed chai seeds mixed with 8 tablespoons of water and left in the fridge for 10 minutes, but I suspect the resulting tortillas wouldn't be super flexible.
If you are making an egg-free version, you could try making smaller tortillas so they are more like little bite-size tostadas. Let me know how you get on.
Alternatively, you could just use shop-bought flour tortillas (checking the label to ensure they're egg-free).
Can I add extra vegetables to this recipe?
I think the best way to add extra veg to this recipe is with the chicken and peppers covered in that yummy spice mix. I find things like small or chopped mushrooms, carrot sticks, and batons of courgette work really well.
Depending on how much veg you want to add, you may need to make some extra spice mix and a bigger tray so that everything is spread out and generously covered
Keep in mind by adding extra veg you are increasing the quantities for this recipe so will likely have leftovers unless you have a big family! This isn't really a problem, though, because the chicken and veg taco filling is still so tasty, either reheated or enjoyed cold (see tips below).
How should I store leftover cauliflower tacos?
Any leftovers need to be kept in the fridge - ideally, you should store every element separately (the chicken and veg taco filling in one container, the salad toppings in a second and the cauliflower tortillas in a third) but don't worry if everything is already all mixed together, you can still pop them in the fridge to eat the next day, provided they weren't left sitting out for too long.
How long do cauliflower tacos keep?
This recipe will keep in the fridge of up to 3 days, and should be eaten within the Use By date on the sour cream if this is less.
You can also freeze the chicken and pepper taco filling as long as it hasn't come into contact with any of the salad or cheese and sour cream. Get the filling cooled and into the freezer within 2 hours of cooking. This can be kept in the freezer for up to 3 months.
Can I leave cauliflower tacos out on the counter?
No, this recipe contains chicken, dairy and fresh salad so should not be left out on the counter for any length of time. Any leftovers need to be popped in the fridge in a sealed container as soon as possible and eaten within 3 days.
Can I make cauliflower tacos ahead?
The cauliflower tortillas are more delicate than flour tortillas but can be made ahead.
Allow the tortillas to cool completely, then layer up on a plate with squares of baking paper and cover well, making sure not to squash them. They will keep in the fridge for up to a day and can be gently reheated in the microwave - depending on the temperature of your fridge, they may become a little more brittle but will still be delicious.
The salad is best prepared just before serving as the cabbage has a tendency to dry out quickly once it's been chopped.
You can make and cook the chicken and pepper taco filling ahead, and even freeze this element of the dish, if you like. This means it's great for batch cooking as you can put a few trays full in the oven at once, cool and then used sealed containers to freeze in portions. The filling will keep in the freezer for up to 3 months. Note: once thawed, you can't re-freeze any leftovers a second time.
You can also make up a big batch of the dry spice mix to have on hand ready for whenever you fancy a Mexican feast or just to pep up mash potato. All you need to do is double or even triple the amounts in the recipe and mix up your spices, then decant them into a clean dry jar, seal and label it so you remember what the spice blend is for.
Can I freeze cauliflower tacos?
Elements of this recipe can be frozen separately. But you won't be able to freeze any leftovers that have been made up into tacos because they'll include salad and sour cream.
The chicken and pepper taco filling can be frozen. Make sure to cool any leftovers completely and get them into a sealed container and into the freezer within two hours of cooking. This will keep in the freezer for up to 3 months.
I haven't tested freezing the cauliflower tortillas but they do chill well, so let me know if you give it a go. Allow them to cool completely, then layer them up between squares of baking paper and wrap well (making sure not to squash them) before placing in a sealed container. This should protect them from frost as much as possible.
To defrost, unwrap gently reheat in the microwave. They may become a little more brittle - let me know how you get on.
Once defrosted, none of the elements should be refrozen. See the notes below on safely reheating.
What is the best way to reheat cauliflower tortillas?
If you have already piled on the salad and sour cream, these cauliflower tacos can't really be re-heated. Just wrap them well, get them straight in the fridge and enjoy them cold straight out of the fridge the next day.
If the elements of this dish have been stored separately (as per the advice above) you can reheat them in them on the hob or microwave. You can reheat the tortillas gently in the microwave.
To re-heat the chicken and pepper taco filling, pop it into a microwave-safe bowl and loosely cover, heat on full for 2-4 minutes, stirring halfway through, make sure the chicken is hot right through.
You can also reheat the taco filling on the hob. Put the filling into a saucepan with a lid, and heat over a medium heat for about 10 minutes until piping hot all the way through. You might need add a splash of water to stop it sticking and make sure to give it a good stir regularly so that it doesn't stick.
Can I make cauliflower tacos in a different quantity?
Yes by all means, you can easily make more or less of these cauliflower tacos.
Simply scroll down to the recipe card below, you will find the number of servings. Hover or click on this, a slider will appear that you can adjust to get the amount you want to make. All the ingredients will update automatically so you don't need to do any mental arithmetic!
Can I make mini cauliflower tacos?
Yes, you divide the cauliflower tortilla mixture into smaller portions to make smaller discs. They may take less time to bake, so keep an eye on them. They could be cute for a dinner party.
Can I cook the chicken in a frying pan instead?
I prefer to cook the chicken, peppers, onion and seasoning in the oven because you can just set and forget it whilst you get the other elements of the dish prepared.
If you don't have space in the oven, or just prefer to cook chicken in a pan that's fine.
Heat the oil over a medium heat in a large frying pan (the bigger the better so that elements aren't overcrowded). Soften the onions for a few minutes, then add the spice mix, chicken, and peppers and stir fry until cooked through.
Unlike with the oven method, you will need to keep a close eye on the frying pan as the chicken cooks, stirring regularly to make sure it's not sticking. You can add a splash of water if it's starting to stick or try turning the heat down.
Can I make cauliflower tacos without a food processor?
No, I'm afraid you will need a food processor to make the cauliflower tortillas - chopping them wouldn't be enough as you need your cauliflower to be smaller than rice grains or even couscous!
If you only have a small food processor or personal blender, you could try working in small batches until you've got through the whole lot.
I recommend keeping any large stalks separate, chopping them up and blitzing them separate from the florets as they can take longer to break down.
How can I make sure my cauliflower tacos are perfectly cooked?
The cauliflower tortillas should be lovely and firm and golden brown from baking. Don't be tempted to handle them when they're fresh out of the oven - they'll be fragile. They need to be cooled to get the most successful and flexible tortillas, so leave them on a heatproof surface or slide the baking paper onto a cooling rack while you complete the rest of the dish.
The chicken should cook fairly quickly as it is cut into thin strips. If you have a probe thermometer, you can use it to make sure the chicken is cooked. Each piece should have an internal temperature of 75C/165F at its thickest part. The onions and peppers will be soft and perhaps be starting to go a little charred in places.
Since the tray of chicken and veg is so quick to put together and takes less time in the oven, you can start on that once the tortillas are in the oven everything should be ready to put together at the same time.
Serve them ready piled up or use some serving bowls and everyone can dig in at the table.
Why did my cauliflower tacos turn out burnt and the chicken dry?
This could be a number of things, mostly likely the oven is too hot, or elements have been left in the oven too long.
When you put the cauliflower tortillas in the oven make sure to set a timer, they need about 20 minutes, so check them after 15 minutes and see how they are getting on.
Chicken can have a tendency to dry out if it is cooked for too long. It should only take about 15 minutes to cook as it has been cut into thin strips (see the photos above for reference).
If you are really worried about your chicken drying out, you can cover the tray with some parchment paper or foil, this will help keep the moisture in. The downside of this approach is that it will make your onion and peppers wetter and softer, so be mindful of this. I find it's best just to keep an eye on it in the oven, and don't leave it in too long.
What should I do if my chicken isn't cooked?
It's very important that all of your chicken is thoroughly cooked through. If it isn't cooked through, chances are that your oven isn't running hot enough.
Give the filling stir in the tray and put the whole thing back in the oven for another five minutes until you're certain everything is cooked through. Cover with foil if you're worried about your filling drying out during the extra cooking time.
Why did my cauliflower tortillas turn out wet or fall apart?
It's really important to follow every step when making your cauliflower tortillas.
First, make sure you blitz your cauliflower down really finely, scraping the blender down a few times as you go.
After microwaving for 4 minutes, it's vital that you to get out as much moisture as possible before adding the eggs. This will help the tortillas hold together, otherwise they will be too wet when they are baked.
For this, you can use a clean tea towel or a cheesecloth. The thinner the material, the easier it will be to squeeze out.
Once your blitzed cauliflower is cooled enough to handle, pop it into the middle of the cloth, pinch up the corners and twist the bundle with all your might. Get the kids to help out if you like and see who can get the most liquid out. You may even want to repeat this with a second dry tea towel.
Use a large spoon to scrape any leftover cauliflower off the cloth and into the bowl so as not to waste any. You can then mix in the cheese, egg and spices.
Use a piece of baking paper to line your baking trays. Don't skip this or your tortillas may stick to the tray. When you're pressing out the cauliflower, cheese and egg mixture, try and make them as even as possible, and only about half a centimetre thick. Too thick and they will crack.
Once baked, allowing them to cool is also important to allow them to become pliable. If you try to lift them off the paper straight away, they're more likely to crack.
Remember, although they are tortillas, they're not like wheat-based flour tortillas as there is no gluten holding everything together. The egg and cheese is doing that job here, so while these tortillas are flexible enough to work as tacos, they are more delicate than ready-made tortillas.
Why were my cauliflower tacos too bland / too spicy?
The spice mix you make at the start of this recipe adds loads of flavour too both the cauliflower tortillas and the chicken and vegetable taco filling. If your meal seems bland, the chances are you forgot to use the spice mix.
Make sure to give the chicken pepper taco mix a good squeeze of lime juice and sprinkle with coriander before serving.
If you remembered all the flavour elements but still feel it needs more kick, it might just be that you just like a really spicy dinner. You can add extra heat too the spice mix, if you like. Try cayenne pepper, or hot chilli powder if you prefer more intense spice, or add fresh chillis to your tacos when putting them together.
If, conversely, things seem too spicy, you use less spice mix, leave out the chilli powder, or just leave the spice out of the tortillas entirely so that the spiced and un-spiced elements balance each other out.
How can I add or change the flavours in this cauliflower taco recipe?
This recipe is quite flexible. Once you've got your cauliflower tortillas into the oven, it's really up to you what you load them up with.
The spice mix itself can be changed to suit your tastes, or whatever is on the spice rack - a pinch of curry powder could be a lovely addition to the tortillas.
And you can of course add extra veggies to the chicken and pepper mix. Mushrooms, carrot sticks or courgettes would all work well, just be sure not to overcrowd the tray.
You could use a different meat or meat alternative, such as steak strips or Quorn instead of chicken. Why not add some refried beans or a lively tomato chili salsa too?
What is the origin of cauliflower tacos?
Tacos are believed to have originated in the mines of the 18th centure, but as with a lot of Mexican food, the tacos we know today tend to be a combination of Mexican and North American style cooking sometimes called Tex-Mex.
Tortillas are usually made with wheat flour, or maize flour. The corn or maize ones are a bit harder to come by in the UK.
I originally started work on these cauliflower tortillas as an alternative for those following a gluten-free or low-carb diet, but they turned out to be popular with the whole family. It's a great way to get an extra portion of tasty veg into a meal without anybody complaining!
Print this recipe
Cauliflower Tacos Recipe
Ingredients
For the taco seasoning
- 1½ tsp mild chilli powder
- 1 tsp ground cumin
- ½ tsp smoked paprika
- 1 tbsp garlic granules
- ½ tsp salt
For the cauliflower tacos
- 750 g (1.7 lb) cauliflower florets
- 4 medium free-range eggs beaten
- 120 g (4.2 oz) hard cheese such as Parmesan or a vegetarian alternative, finely grated
For the sizzling taco filling
- 200 g (7.1 oz) chicken breast sliced into strips
- 1 red onion sliced
- 2 red peppers deseeded and thinly sliced
- 1 tbsp olive oil
- 1/2 lime juice
- 30 g (1.1 oz) fresh coriander (cilantro) roughly chopped
For the salad
- 40 g (1.4 oz) red cabbage thinly sliced
- 4 vine ripened tomatoes halved and sliced
- 2 Romaine lettuce hearts
To serve
- 4 tbsp sour cream
- 150 g (5.3 oz) mild Cheddar cheese grated (optional)
Instructions
- Mix all the taco seasoning ingredients in a bowl and set aside.
- Preheat the oven to 180C (350F), 160C fan, Gas Mark 4. Line 2 large baking trays with baking paper.
- Pop the cauliflower florets into a food processor and blitz until very fine. Spoon the cauliflower into a microwavable bowl and microwave on high for 4 minutes.
- Once safely cool enough to handle, scoop the cauliflower into a clean tea towel over a bowl and bring the corners together, twisting to form a tight bundle. Keep twisting and squeezing to release as much moisture as possible. Get the kids involved – who can squeeze the hardest?
- Place the cauliflower in a mixing bowl with the eggs, hard cheese and 1 tablespoon of the taco seasoning. Mix well until evenly combined.
- Divide the mixture into 4 equal mounds and place 2 on each baking tray. Use your hands to form each mound into a disc. Press down firmly all over so that each disc has a diameter of approximately 18cm (7 inches).
- Bake for 20–25 minutes until firm. Allow to cool and they should become flexible.
- Meanwhile, make the filling. Place the chicken, onion, peppers, remaining seasoning and oil on a large baking tray and toss well to coat. Spread out in a single layer. Bake for 15 minutes until the chicken is golden and cooked through. Transfer to a serving bowl, pour over the lime juice and sprinkle with the coriander.
- Toss the cabbage, tomatoes and lettuce together in a bowl to make the salad.
- Serve everything with plenty of serving spoons and encourage everyone to dig in!
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