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Reader Interactions


    • Hey Vicky! I agree–I think cauliflower and zucchini are the two most versatile vegetables. I love cauliflower sauce, but I’ve never heard of it in mayonnaise. I would like to try that! I had a great time exploring the blogs that you nominated. I subscribed to almost all of the and I look forward to trying some new recipes I discovered on their blogs!

    • OMGOSH~ Lauren!!!
      These are the BEST wraps on the planet, what a genius you are! I have been eating them everyday now 🙂 (I tend to be a creature of habit, especially when I find a winner!). I would like to THANK YOU ♥ xoxoxo for sharing a fabulous recipe.

        • Hi there,
          Do you have a recipe for these wraps that does not include egg? I’d really like to try them, but I’m Vegan (not raw, but no animal products).

            • My sister used an egg substitute of ground flax seed and water – here is what I found on the web.

              By the Care2 Green Living Staff

              Using flaxseeds in place of eggs is a great vegan trick for baking, but you don’t have to be vegan to benefit from this great substitution. Flaxseeds are a nutritional powerhouse and sneaking some into baked goods is an easy way to get some of their wonderful nutrients into your diet. Read on for an easy tip on how to substitute flaxseeds for eggs.

              Flaxseeds are rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease, inflammatory bowel disease, arthritis and a variety of other health conditions. They also contains a group of chemicals called lignans that may play a role in the prevention of cancer.

              With all of this goodness, it seems like a great idea to get flaxseeds into one’s diet in any way possible. One great way is to use flaxseeds in place of eggs in baked goods.

              To replace one egg:
              1 tablespoon ground flaxseeds
              3 tablespoons water (or other liquid)

              Stir together until thick and gelatinous.

              You can also use whole flaxseeds:

              1 tablespoon whole flaxseeds
              4 tablespoons water (or other liquid)

              Process seeds in a blender to a fine meal, add liquid and blend well.

              You can make a bigger batch by increasing the ingredient amounts. Store in the refrigerator for up to two weeks.

              Read more:

            • There IS an egg substitute for virtually everything. Flax seeds will work here, their binding properties make them a good match. EnerG Egg Replacer would also work.

            • Unflavored grass-fed gelatin works most like eggs as a binding agent. I may give it a try and report back! Thanks so much for this recipe!

            • My son has inflammatory bowel disease and flaxseed and chai seeds are all really bad for that, it feeds the bad bacteria in the intestines. Plus even ground up it can aggravate the intestine lining that is already inflamed. son is clear of the disease because we watch everything he eats. He is on a strict SCD diet and we use for our reference guide. They have an allowed foods section so you can look up any food. My son was diagnosed at 4 months and he is 2 now and symptom free. The doctors gave us a choice of controlling it with food or putting him on medication and it was a no-brainer to choose the food. My son is allergic to Dairy plus he can’t have any potatoes or sweet potatoes no corn no soy no preservativpreservatives or thickeners so we make everything from scratch including his almond milk. I can’t wait to try this recipe with my son so I can try more things with him

          • Juliana , you can use 1 x tablespoon of custard powder to replace an egg. Over the years our family have been travelling to Mozambique, Transkei, Namibia ect. It’s difficult to transport eggs for a long time over these, sometimes rought terrains, so I’ve got this advice / tip long time ago, can’t remember were, but I’m still replacing my eggs with custard powder (especially when you run out of eggs for a recipe) and it works! As well as the colour and smell e.g. using it in a pumpkin fritters- & french toast recipe is absolute amazing. Greetings Tersia (South-Africa)

      • Since you have these every day, I was wondering if you have experimented with keeping them overnight or in the fridge for a few days, and how they kept?! I only cook for myself and cannot eat all of them at once!

    • Hi Alaine! I would be hesitant to try this without egg because, from my experience, cauliflower will not hold together with only an egg substitute as a binder. If you can have dairy, I would suggest experimenting with using cheese as a binder in addition to a flax/chia egg. The egg is a key ingredient here, so it will take experimenting to make this egg free. Good luck!

  1. Hi Lauren,

    These are amazing! Thank you for this recipe. Tortillas are the ONE thing I still haven’t mastered. I love cauliflower and love the idea of using it for a wrap. I’ll let you know when I make these. I can’t wait. 🙂

  2. (webbie not up yet)
    Ok, so I tried steaming cauliflower once, and it was simply putrid. I didn’t think I could do it again or get over that sulphury flavor. When I saw how flexible these looked, I decided I had to try again. First, steamed cauliflower is so much more mild than I remember! Second, these wraps are going to change life as I know it. I always grew up eating with pita bread, and some foods were really difficult to eat with out it. Every time I would think I found the new nut flour pita bread, it would just fall apart. Not in the spirit of pita bread at all, which needs to bend and hold things. And the recipe always claimed it was just like having pita again, except it never was. This is not exactly like pita, but after trying it once, I know it will do the job, maybe even better. I can spice this to match any meal! I can’t believe I might have a taco again. One suggestion: you really should try this with shish kabob. Skewer stew beef, onions, and tomatoes and grill, then just pull off and wrap. I used a curry one. SO good. You are my hero.

    • Why are people having trouble eating tacos? They are made of corn masa, which has NO gluten. If you have not eaten anything except the so-called taco “shells”, you haven’t had the real thing, which is flat and soft until you fry it in hot oil very quickly. But there is no reason to avoid corn tortillas, so you can have tacos unless you have a non-gluten related digestive problem.

  3. do you think this would work as a pizza crust as well? maybe use the whole recipe in one so its thicker, and clearly cook longer…i really want to try the cauliflower pizza crust but im so put off by the 1-2 cups of cheese it always seems to call for.

    • Hi Tiffany! You could give this a try for a pizza crust, but it is very delicate so I am not sure that it would work even if it was thicker. I would suggest adding an extra egg if you try it. I agree–it is too bad cauliflower crusts have so much cheese (cheese doesn’t agree with me–so sad!).I suggest my butternut squash pizza crust for a dairy free option.

      • Unfortunately i really cant stand the taste of squash, does the sauce and toppings cover up the taste of it? maybe ill just use a knife and fork to eat the cauliflower one if it isnt strong enough to eat the way you normally would with pizza. Ill let you know if it turns out when i try it.

  4. Tried this tonight and was pleasantly surprised! My husband was also surprised when he came home and the house smelled like feet…

    I think if I can come up with a way to deal with the smell, I will be making a lot more cauli recipes. Thanks for the idea! These were really good with some chicken, spinach, and green olives wrapped up inside. My one year old even liked it and asked for more!

  5. What a genius idea! I just made those at lunchtime for tonight’s supper and I can’t wait to taste them – they look so good and aren’t flaky at all! You can already see a picture of the wraps I made on my French blog – I will definitely put your website as reference for the recipe if that’s OK by you! Looking forward to trying lots of your other recipes 🙂

    • Celine, your food photography is gorgeous! You are welcome to link/credit this recipe as reference. I only have a problem when folks re-write my whole recipe on their site (with or without credit). And I look forward to seeing more of your blog posts, even though I can’t read French 🙂

  6. wow, can’t wait to try this recipe (and i lOve your blog!) : ) quick question: i bought diced cauliflower, so i’m not sure how much to use… how many grams would you suggest? *d

  7. Loved these!! So nice to have a new wrap for dipping/holding food. (I tried really hard not to eat them all last night so i could enjoy some today:) Sometimes it’s the little things that can bring so much joy & hope. Thank you for sharing this recipe & for your blog. You are a blessing!

  8. @ Tammy- I know that ground flax seed mixed with warm water makes a nice gelatinous/sticky texture that some use for a replacement for eggs. You may have to play with the ratios for this recipe. Good luck!

  9. Thanks so much, Lauren! Wow, yet another outstanding recipe that I look forward to trying. I have and love your ebook, BTW. Question: can you boil the cauliflower first and then chop in food processor or is it better to chop raw then boil? Seems it would hold better but what do I know.
    Thanks much!

    • Yay! Glad you are enjoying the ebook. I think this would work either way–cooking the cauliflower before or after. There is more water to squeeze out if the cauliflower is chopped then boiled. I don’t know if the cauliflower would get to mushy if it was steamed first then pulsed. But fortunately the recipe is flexible and hard to mess up!

  10. Oh how I wish these were AIP friendly. There is such a huge need for more Paleo AIP recipes!! I get all excited when I see a picture, and then read the ingredients. Please, please help us toooo!!!

  11. Just got diagnosed with type 2 diabetes (heriditary…thanks dad, 🙂 Supposed to stay away from most breads. This sounds amazing! Are there any nutrition facts for these? Have to watch the carbs.
    Thank you so much for posting! We LOVE cauliflower at our house

  12. Wow, the nutritional breakdown is really great compared to all-grain wraps:

    Nutrition Facts
    Serving Size 188 g
    Amount Per Serving
    Calories 99Calories from Fat 41
    % Daily Value*
    Total Fat 4.5g7%
    Saturated Fat 1.4g7%
    Cholesterol 164mg55%
    Sodium 105mg4%
    Total Carbohydrates 8.0g3%
    Dietary Fiber 3.6g14%
    Sugars 3.8g
    Protein 8.4g
    Vitamin A 5% • Vitamin C 111%
    Calcium 5% • Iron 8%
    Nutrition Grade A
    * Based on a 2000 calorie diet

    Whole wheat wrap
    Nutrition Facts
    Serving Size: 1 serving ( g)
    Amount Per Serving % Daily Values
    Calories 167 Calories from Fat 45
    Total Fat 5.0g 8%
    Sodium 329mg 14%
    Total Carbohydrates 27.0g 9%
    Dietary Fiber 3.4g 14%
    Sugars 0.6g
    Protein 5.0g

  13. Thanks for such a creative recipe. Mine came out tasting much more “eggy” than I thought they would be. A little like an open faced omelet. Did I make them right? I sprinkled with a little Parmesan cheese to get my picky toddler to eat and he did. Thanks!

  14. I had to pop in and give you a huge THANK YOU! Tacos has been a favorite family meal for us, pre-gaps. And tonight, for the first time in at least three months, we had tacos! And my kids ate them in the wraps, even my picky eater! Yay, I am thrilled!

    • Did that to me too. Also as thin as I made them they were not done in the middle. Plus they only tasted like cooked scrambled eggs so maybe only good with things like bacon and avocado. I was disappointed because it was more than a little work. A lot of cleanup.

  15. have you done this by microwaving the cauliflower rice? it seems like it would be a little easier b/c you don’t have to add water so you wouldn’t have to drain it…or at least not nearly as much.

  16. MUST make this marvel for the Cinco de Mayo as a tostada base!!!…Question…could I possibly use frozen cauliflower florets?….It is ALL they have at my corner épicerie at this moment in France!…Thank you so much for this wonderful Paleo SOLUTION to my Tex-Mex NEEDS!

  17. Hi there,

    I’ve made the garlic herb wraps twice, it’s wonderful. All I can think to put on them is to melt cheddar and green onions. Do you have some light filling suggestions? Thanks

  18. I followed the directions exactly, but mine came out pretty eggy. The flavor itself was good, but not as a sandwich wrap. not sure what happened, yours look different and not so spongy!

  19. I LOVE these wraps!!! I have made them quite a few times since discovering your recipe. Recently, I tried saving the wraps in the fridge to enjoy another day. It worked (i did have to warm them up though)!!! They tasted just as great as when I ate them fresh!

  20. Hi,
    This is an incredible post. I’ve been wanting to try it out for a while, but I see you’ve never answered someone else’s comment about the riced cauliflower measured into cups. I live in China where vegetables grow absurdly large in comparison to the US. Hoping you can update the measurements.

    Thanks again 😀

  21. Forgot to say , didn’t taste as eggy and made 5 big serves. I used a whole head and added a bit of extra water, above recipe amount, to steam off. I really squeezed them in the tea towel though, to dry them out.
    Would b nice too with some cheese added if not counting calories!!

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  23. i wonder if it would work if you steamed the cauliflower first, then ran it through a juicer…. i have heard of people using frozen cauliflower in this sort of recipe… it has to be cooked anyway to be squeezed…..

    would anyone dare try it?

  24. Hi Lauren,

    You should try to gain knowl;edge from Ayurvedaas its said ‘Food is medicine’ as per Ayurveda, Ayurveda is a hindu text from at least 10,000+years back.
    In Ayurveda even if you have same disease like other, treatment might be completely different depending on your Dosha
    Shame that not many people are aware of Ayurveda

  25. Lauren, these are great! Thank you so much! I made mine with sage and parsley, and topped them with roasted yellow pepper strips and SCD goat yogurt. It was AMAZING! Thanks for all of your inspiration!

  26. Hi there,
    Thanks for the wonderful cauliflower pizza recipe. Made for the family and
    no one even tasted the cauliflower.
    Please could you make recipe quantities for families instead of 1 person. I get so excited when
    I see these lovely recipes and then read that it make 2.
    Keep up the good work.

  27. I stumbled on this recipe on your blog yesterday and have been thinking about it ever since. It bothered me that the wraps were so delicate that you have to be careful of what you wrapped in them and I think I’ve come up with a solution.

    Lay the wrap on your work surface, lay a large lettuce wrap on top of the wrap, then pile on your filling, roll and eat. The lettuce leaf should work to keep the other ingredients from poking through. A piece of very thinly sliced meat would work as well, although I think that the lettuce would actually be sturdier.

    I’m traveling right now and can’t try this out but if anyone tries it I’d love to hear if it worked or not.

  28. Can these be fried for chips? We had gotten a brown rice wraps (from Trader Joe’s) which were to hard/stiff to use for wraps, even after warming, so I sliced them into chips and fried them. They were sooooooo good and wondered if we could fry these into chips as well?????

  29. I made the pizza crust last night, but “forgot” to steam the cauliflower. I just used it as is after shredding it fine in the food processor. I added the eggs, cheese and spices and baked it according to directions. It was delicious!
    I was just wondering why it says to steam, since a lot of the nutrients will disappear when you drain it. I haven’t tried the steaming method, so I don’t know if there would be a difference in taste. I would like to use the same method for the wraps in this recipe, has anyone tried?

  30. i did mine in blender however it was puree ? did i not do it right they were couldn;t be picked up with out breaking
    i tasted good but looked more like scrambled eggs when i tried to get them off parchment.

  31. Quick question… just how fine do you make the cauliflower? For example, when I do the cauliflower crust for pizza, my recipe says it needs to be like snow…so pretty finely processed. I didn’t know if the cauliflower in your recipe should be that fine or does it need to be a little courser!?

    So excited to try this recipe out!!

  32. I made these last night, and turned them into “pizza” bases… they were great! Cooked them according to your recipe…. and then added toppings and popped them under the grill…. delicious, and such a great alternative to traditional Pizza bases…. Thanks for the great recipe! 🙂

  33. These are incredible! My family loved them. We ate them with just butter on them and then some with butter, cinnamon and honey. There are so many possibilities…thinking of taco Tuesday, pizza, sandwiches or naan.

  34. Cauliflower vary so much in size that when I see them used in recipes I am hesitant to try the recipe, especially one like this that I think size could make a significant difference. How much of the core people use could affect a recipe too. It would be really helpful if weights were given as well. Has anyone weighed their cauliflower from a successful batch?

  35. Thank you so much for this post! I have been looking for an alternative to bread and with anything organic like coconut flour being insanely expensive in South Africa i was beginning to think it was a lost cause!

  36. HI! Really looking forward to trying this. I am lactose intolerant so dairy free paleo wrap/crust recipes are really hard to come by! Question though, I am not a curry fan. How potent is the curry in the final product. is it obviously there or hidden beneath other flavors? Thanks!

  37. These tasted nice…what I could scrape from the parchment paper! 🙁 they glued themselves to the paper, I was so upset!! Is there something I missed? Is it actually grease paper?

  38. I will experiment with this. I can’t have egg yolks so I’ll try with just whites and maybe do other batches with flax “eggs”, chia “eggs” and ener-g egg replacer. Probably do garlic curry! Thanks!

  39. Holy cow!!! I never, ever comment on food blogs, but I am eating one of these wraps right now and…WOW. I also never use the phrase “life changing,” but that’s exactly what these are. I halved the recipe and still got two medium-sized wraps out of it..devoured one plain and stuffed the other with chicken, avocado, and some leftover jalapeno-cilantro spaghetti squash. The wrap held up beautifully and tastes phenomenal. Thank you thank you thank you!

  40. I’m so glad I found this recipe! I made these tonight and used them as soft taco shells. I was skeptical about their ability to hold up, but they were perfect. I will be making them again tomorrow with my leftover taco meat. It’s great to see a good, flourless wrap. Thanks for sharing!

  41. Ok, so I did some experimenting for a Vegan version. The flax egg substitute did OK with a little flax oil,- but still a bit too crumbly an fell apart very easily. So then I added a couple tbsp of softened Miyoko’s vegan triple cream herb cheese and WOW! They stay together, are pliable and taste AMAZING! Thanks so much for the recipe!

  42. Hi Laren, Looks like a grat recipe for a Gluten Free and Dairy Free alternative!
    I sometimes buy Veggies wraps at our local Farmers Market and they look the same as this.
    They are made from Carrot or Parsnip…so I would say you could substitute any soft cooked vegetable 🙂
    Thanks for Sharing!

  43. GREAT recipe. I also tried separating the egg and whipping the white to stiff peaks, then folding into the other ingredients. Then spread it over “shepherd’s” pie and baked it – great puffed top!

  44. I never comment on any of the recipes I’ve tried, but I had to on this. I just made cauliflower “fried rice” a couple days ago and was amazed at how it tastes like the real thing. I HATE cauliflower but there was no cauliflower taste at all. So when I saw this wrap, I knew I had to try it. This is the most phenomenal flavorful wrap I have ever had. I hated the flax ones I tried to make since going grain free and just counted out wraps from my life forever. I made the garlic herb one and added grated mozzarella to the mix.

    I FOUND THE SECRET to being able to pile on any toppings you want on the wrap and not worry about it being fragile. I laid the wrap in foil, spread a laughing cow creamy swiss as a condiment, and piled on uncured pastrami, tomato, cucumber, mixed baby greens, mushrooms, and red onion. I then used the foil to fold it and viola! … it held together perfectly. I just peeled the foil back after each bite.

    Thanks so much for an amazing recipe!

  45. Just discovered your website a week or so ago and I LOVE YOU. I cannot tell you how thankful I am for your beautiful GAPS-friendly recipes and how you integrate GAPS with metabolic principles for a more holistic approach to healing. This blog was exactly what I needed right now in life, as I am gradually preparing to plunge into the GAPS diet and really begin my own process of healing and self-discovery. God bless you, Lauren.

  46. I have made the cauliflower pizza crust before and loved it, I got a cauliflower in my organic veg delivery yesterday so am going to try these wraps too. One thing I do when cooking the cauliflower is steaming it in a clean tea towel. I blitz the cauliflower first then place the crumbs in a tea towel inside my steamer tier over hot water and steam for approx ten mins, when cooked I let it cool and then squeeze all the excess water out it saves boiling away all the goodness. Just a thought.
    Love the site!
    Kathy S

  47. Lauren, and others who may have issues with cheese, my acupuncturist helped me eliminate that issue. He said “too much yeast”, gave me a bottle of Chinese herb pills, take till gone – takes about 10 days, wait 2 or 3 months for the herbs to work themselves through your body and one day you will realize the problem is gone. No western medicine helped.

  48. Well I’ve made these twice and carefully. Carol and Nancy I agree with you, the wraps are sticking to the parchment.! Perhaps I baked them too long? I use lovely organic fresh cauliflower.They also weren’t a beautiful yellow color like Lauren’s photo. So unless someone can enlighten me I’m moving on to another recipe.

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Lauren Geertsen, NTP

I’m an author, entrepreneur, and nutritional therapy practitioner (NTP). I began this website at 19, to share the steps that freed my life of chronic disease and medication. Now, Empowered Sustenance has reached 30 million readers with healthy recipes and holistic resources.

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