3 Ingredient Cauliflower Quesadillas

Serves: 4
Prep Time: 5 minutes
Cook Time: 25 minutes


  • 1 small head cauliflower (do not sub frozen cauliflower), cut into florets
  • 8 8-inch flour tortillas (can sub gf tortillas)
  • 2 cups shredded cheddar cheese
  • fine grain sea salt to taste


Boil the cauliflower florets in salted water until fork tender. Drain the florets into a colander but make sure to reserve 1 cup of the boiling liquid in a liquid glass measuring cup. Place the boiled florets in a blender and start pulsing the cauliflower and drizzling in the boiling liquid until the cauliflower forms a smooth puree. Season to your liking with fine grain sea salt. Add the cauliflower to a medium mixing bowl to which you are going to add 2 cups of the shredded cheese. Gently fold in the cheese. Coat a nonstick saute pan with spectrum brand coconut oil spray and heat to medium-high. Move quickly and place one tortilla onto the pan and coat the tortilla evenly with a layer of the cauliflower cheese mixture, leaving the edges bare (a little thicker than you would if you were putting sauce on pizza dough but not too much because it will make the quesadilla soggy). Then, place the other tortilla on top. Let it cook for a few minutes until the bottom is bubbling and lightly browned and then flip carefully using your hands and a large spatula. Let it cook on each side for a few minutes, or until the tortilla bubbles and gets crispy and lightly browned. Remove from pan and set onto a large cutting board to cool. Repeat with the other tortillas. Let the quesadillas cool for 10 to 15 minutes before cutting them into triangles. For reheating: place the cut quesadillas in a 375 F oven toaster for 5 to 10 minutes until crispy. Serve with sliced avocado or hummus and some spicy salsa (for the adults).