Name: Keto Cauliflower Flatbread Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1
Ingredients: 1 ¼ cups riced cauliflower; 1 egg; ½ cup shredded cheese; Salt, to taste; 2 tbsp green pesto; 3 tbsp grated parmesan

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Last Updated on March 20, 2023 by Toya

An EASY low carb keto cauliflower flatbread recipe made with cauliflower rice and just 5 other INGREDIENTS! This cauliflower flatbread is the ultimate weeknight favorite you and your family can enjoy with none of the guilt!

Cauliflower Flatbread

This cauliflower flatbread, like many of my other keto cauliflower recipes, is made with riced cauliflower, however, it has the perfect texture so you won’t have to worry about your flatbread crumbling when you pick it up!

This flatbread is also gluten free and keto, and very versatile when it comes to both the base of the flatbread as well as the toppings you can use on the flatbread.

For the base, you can choose to add small quantities of gluten-free flour like almond flour or coconut flour to make the flatbread a little more bread-like.
For the topping, there are hundreds of cauliflower flatbread topping combos you can come up with! The possibilities are just endless!

With this easy flatbread recipe, you won’t be missing out on regular flatbread anymore! In fact, this flatbread made with cauliflower is perfect for quick weeknight snacks, or for making delicious low calorie flatbread sandwiches for breakfast, lunch, or dinner. And, if you need more low calorie keto meal ideas, check out this long list of 25 more easy keto meals under 400 calories!

Cauliflower Flat Bread FAQs

How many carbs are in cauliflower flatbread?

The carbs in cauliflower flatbread can range from 5 – 30 grams. This range depends solely on whether or not other ingredients are used in making the cauliflower flatbread recipe.

Cauliflower is a low-carb vegetable with 1 cup of cauliflower or cauliflower rice containing only 5.3 grams of carbs. Therefore, if it is used without any flour to make a flatbread there will only be 5.3 grams of carbs in this flatbread. However, if used together with other ingredients such as gluten-free flour or all-purpose flour, this can increase the carbs in your flatbread.

For this recipe, there are 4.3 grams of carbs in every serving of cauliflower flatbread.

How do I make my cauliflower flatbread crust not soggy?

This is a cauliflower flatbread without flour. Therefore, it is important that you drain your cauliflower rice well before use so your bread does not come out soggy. This is how you avoid soggy cauliflower which can lead to a soggy flatbread crust:

Place the riced cauliflower in a microwave for 15 minutes
Once you’ve taken it out and let it cool for a moment, bring out a large bowl, place a clean towel over the bowl, and pour the cauliflower rice into the towel.
Next, wring as much of the excess liquid from the riced cauliflower as you can before you make your flatbread dough. Once you’re done, you can gather the rest of your ingredients to start making keto-approved flatbread.
You can also add 1 tablespoon of coconut flour and 2 tablespoons of almond flour to this recipe. The flours will help to soak up any extra moisture in this recipe to help you avoid any sogginess.

What can I make with cauliflower flatbread?

There are many things you can make with this keto cauliflower flatbread. This includes

Flatbread sandwiches
Served as a side for soups and stews
Cauliflower crust pizza

Ingredients to make keto cauliflower flatbread

For this recipe, only 7 ingredients are needed. They are:

1 ¼ cups riced cauliflower
1 egg
½ cup shredded cheese
Salt, to taste
2 tbsp green pesto
3 tbsp grated parmesan

How To Make Cauliflower Flatbread

You only need a few ingredients for this recipe To start, gather all of these ingredients in one place.

This recipe calls for riced cauliflower. If you have store bought cauliflower rice, you can use this. However, if you’re going to be making your own, make sure you finely rice the cauliflower so your flatbread has a smooth texture.

In a bowl, combine riced cauliflower, cheese, and egg and stir until smooth.

Preheat your oven to 400F and line a baking sheet with parchment paper.

Place the flatbread mixture on a baking sheet and shape to a rectangle.

Bake the flatbread for 25-30 minutes.

Remove the flatbread from the oven and spread the pesto on top. Top with parmesan. Bake for another 5 minutes.

Slice and serve this quick and easy keto cauliflower flatbread topped with pesto and grated parmesan cheese which is sure to be a hit in your household!

Other ideas for cauliflower flatbread toppings

Not a fan of the green pesto and parmesan used for in this recipe? There are many other topping combinations that you can try out instead of green pesto and parmesan. The options listed below are great if you wish to enjoy either a gluten free flatbread or a keto flatbread. These topping ideas include:

Red pesto and feta
Another good combo is mozzarella and spinach
Goat cheese and arugula
Blue cheese and caramelized onions
Pesto, bacon, cherry tomatoes, and parmesan cheese
Leftover mashed cauliflower, bacon, and cheddar cheese

There are tons of other ideas that you can come up with on your own so that you can truly enjoy this vegetable-based flatbread.

Storing and freezing and reheating keto flatbread

Finally to keep your leftovers as fresh as possible follow the tips below.

Once your flatbread is baked, make sure you cool down any leftovers. Once cooled, you can store the flatbread in a fridge in an air-tight container for 4 days. If you want to freeze it, here is how;

To freeze: It is easy to freeze cauliflower flatbread. Place the baked flatbread in a freezer-safe zip-lock bag or an airtight container and freeze for up to 2 months. You can freeze with or without the toppings.
To serve: Place the flatbread on a baking sheet, add your desired toppings, and bake for 15 minutes at 375F.

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