Cheese Cauliflower Quesadillas

cauliflower quesadilla

Cheese Cauliflower Quesadillas


Makes 2 servings

Per serving

1 Lean protein

3 vegetables

3 condiments





  • 2 cups or 200 oz of grated raw cauliflower
  • 1/2 cup of egg beaters or egg whites (no yolks)
  • 6 oz (~1.5 cups) of 2% reduced fat three cheese mexican blend


  • 1 cup of diced tomatoes
  • 1/2 cup of minced fresh cilantro
  • 4 tsp of chopped white onions
  • 4 tsp of lime juice
  • 1/4 tsp of sea salt
  • 1/4 tsp of ground cumin
  • 1/4 tsp of ground cayenne



  • Preheat oven to 425F.
  • Grate the cauliflower with a cheese grater or place into the blender (pulse for 10-15 sec) until it’s the size of a piece of rice or smaller.
  • Squeeze out excess water from the cauliflower using a cheese cloth.
  • Combine grated cauliflower, 1/2 cup of egg whites, and 4 oz (1 cup) of cheese until mixed completely.
  • Flatten out the mixture into 4 tortillas about 6″ wide each; the thinner the tortilla, the more evenly these pieces will bake; discard any excess water that’s in your mixture.
  • Bake for 15 minutes on each side for a total of 30-40 minutes. Helpful tip: Let the tortilla cool for 3 minutes before carefully flipping it over to the other side to bake; this cooling process will keep the tortilla from breaking apart.
  • Once the tortillas are fully baked, take out of the oven and let cool for another 2-3 min. Then evenly sprinkle 1 oz (~1/4 cup) of cheese to one tortilla and add the other tortilla on top. Repeat this to generate with the remaining to pieces of tortillas.
  • Turn the oven down to 300F, put the quesadillas into the oven for 2-4 min until the cheese is fully melted. Let cool for another 2 min and serve with salsa.


  • For the salsa, mince the tomatoes, onions, and cilantro. Mix these ingredients with the spices and lime juice. Serve with the quesadillas.


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