Cauliflower Flatbread (Keto Approved)

Last Updated on May 20, 2021 by Toya

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

cauliflower flatbread recipe

Cauliflower Flatbread

This cauliflower flatbread 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 in small quantities of gluten free flours 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. 

 

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 flours 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 flours 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 that you can before you make your flatbread dough. Once you’re done, you can then gather the rest of your ingredients to start making your keto approved flatbread.
  • You can also add in 1 tablespoon of coconut flour and 2 tablespoons of almond four 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 thing you can make with gluten free 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.

cauliflower flatbread

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 green pesto and parmesan use 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. Simply place the baked flatbread in a freezer safe zip-lock bag or an airtight container and freeze for u 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.

More cauliflower bread recipes

Cauliflower Flatbread (Keto Approved)

Cauliflower Flatbread (Keto Approved)

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

An EASY low carb keto cauliflower flatbread recipe made with cauliflower rice and just 5 other INGREDIENTS! Cauliflower flatbread is the ultimate weeknight favorite with none of the guilt!

Ingredients

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

Instructions

    1. To start, gather all of your ingredients in one place.
    2. In a bowl, combine riced cauliflower, cheese, and egg and stir until smooth.
    3. Preheat your oven to 400F and line a baking sheet with parchment paper.
    4. Place the flatbread mixture on a baking sheet and shape to a rectangle.
    5. Bake the flatbread for 25-30 minutes. 
    6. Remove the cauliflower flatbread from the oven and spread the pesto on top. Top with parmesan. Bake for another 5 minutes.
    7. 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! 
Nutrition Information:
Yield: 3 servings Serving Size: 2 slices
Amount Per Serving: Calories: 187Total Fat: 15gSaturated Fat: 5.9gCholesterol: 88mgSodium: 498mgCarbohydrates: 4.3gNet Carbohydrates: 3.4gFiber: 0.9gSugar: 1gProtein: 9.8g

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