Gluten Free Cauliflower Flatbreads Recipe

Enjoy these cauliflower flatbreads warm from the skillet and piled with your favorite toppings. They’re naturally gluten free, low carb, grain-free and Whole30-friendly, so you can build snacks, pizzas, or quick lunches without feeling restricted.

A stack of thin, fluffy, golden-brown-to-perfection flatbreads. Can you believe they’re made without a trace of flour? The secret ingredient: versatile, delicious, nutritious cauliflower.

One fun thing about the gluten-free diet is how it forces us to be just a little bit more creative with our food. Last week, we chopped up cauliflower to make a very tasty Seasoned Cauliflower Rice With Bacon dish.

This week, we discovered that cauliflower can be used as a flour substitute, and we got to work at once making these lovely little gluten-free, vegetarian, paleo flatbreads. 

Both recipes have been added to my low carb recipe collection!

These flatbreads are quick and easy to whip up: just fifteen minutes to prepare and twenty minutes to cook. And, then, feel free to eat as many as you please. Cauliflower is an excellent source of potassium. It’s rich in dietary fiber, folate, manganese, and vitamins C, K, and B6. In other words, this is the perfect way to add more vegetables into your diet.

Ingredients 

And the ingredients are wonderfully simple. All you need is ¾ of a head of cauliflower, half a cup of water, eggs, garlic powder, salt, and pepper.

Step by step instructions

*Free printable recipe card is available at the end of the post. Links may be affiliate links which means I will earn a small commission if you buy the item at no extra cost to you.

To make the flatbreads, we needed to first turn the cauliflower into a flour-like consistency.

We pulsed a few cauliflower florets at a time in our Cuisinart food processor (similar) until they were the size of couscous.

Next, we brought half a cup of water to a boil in a small saucepan. After stirring in the cauliflower, we turned off the heat and covered the pan. The pan sat covered for 10 minutes before we removed the lid, drained the cauliflower, and transferred it to a cheesecloth which we used to gently squeeze out most of the moisture.

Finally, we placed the drained cauliflower in a mixing bowl and mixed the eggs, salt, pepper and garlic until well combined (the garlic gives these flatbreads a lovely flavor). The end result was a grainy, easy to manage batter that was ready to be made into the flatbreads.

Our batter made six little flatbreads (about four to five inches in diameter) that we first baked in the oven, and then heated on a skillet over medium heat until they were browned on each side.

They are best when eaten right away, warm from the skillet and piled with your favorite toppings. Absolutely incredible. No crumbling. No chalky back taste. Just soft and fresh and beautifully textured. We can still hardly believe that they are made with cauliflower batter.

Serving suggestions

Our flatbreads were inspired by a great recipe for cauliflower tortillas over at Slim Palate. We found that our flatbreads were not pliable enough to roll up as tortillas. But you can make little pizzas out of them, covered in melted cheese and authentic Italian Red Sauce Recipe. We even topped ours with a meaty Bolognese Sauce. 

You can also serve your cauliflower flatbreads plain, spread with a spoonful of Caramelized Onion Dip Recipe, zesty Homemade Salsa Recipe or the freshest Basil Pesto.

I’m already thinking about trying my friend’s Old Fashioned Pimento Cheese Recipe as a topping, next. Just a heads-up: her site isn’t fully gluten free, so be sure to double-check ingredients if you browse around. 

Pro tips and recipe notes

1. Drain the Cauliflower Well: After cooking, make sure to squeeze out as much moisture as possible from the cauliflower using the cheesecloth. If there’s any excess water, the flatbreads can get too soft. Give it an extra squeeze to get all that moisture out!
2. Check the Binding Ingredients: The eggs act as the binder, so if the cauliflower was on the larger side or you had a little too much cauliflower, you may need to add an extra egg to help hold things together. The mixture should be thick enough to form the flatbreads easily.
3. Even Shape and Thickness: When spreading the mixture on the parchment paper, try to keep each flatbread about the same thickness. If they’re too thin in some spots, they might crumble during the flip. A uniform shape will help keep them sturdy!
4. Make Ahead: Cauliflower flatbread can be prepared in advance and stored in the refrigerator for a few days or frozen for longer-term storage. Just reheat before serving.

Be sure to let us know in the comments how you end up pairing yours! We’re always looking for more tasty ideas. 😊 

P.S. Love how effortless these flatbreads feel? You can bring that same ease to dinner. I have a simple way to turn everyday chicken or fish into comforting, flavorful meals even on busy nights. Here’s the easy way I use to make dinner taste better tonight.

More delicious recipes with cauliflower

Sardines On Cauliflower Toast With Gremolata – Drizzled with olive oil and garnished with a beautiful Mediterranean gremolata of chopped parsley, garlic, capers, and lemon zest, these sardines on cauliflower toast make an incredibly delicious lunch or even dinner.

Cheesy Cauliflower With Ham Casserole – This casserole comes together in a snap and is a great way to use up ham leftovers.

Creamy Cauliflower Mash – You can make cauliflower mash taste just like mashed potatoes. Promise. 

Tastiest Low-Carb Keto Stuffed Cabbage – This is one of my most popular recipes. It’s a delicious comfort food! And it’s also gluten-free, dairy free, Whole 30 compliant, and paleo.

Chicken Pot Pie With Cauliflower Crust – These are loaded with chicken, sweet peas, and carrots in a creamy sauce just like classic chicken pot pie, but with a twist: delicious cheese-flavored cauliflower crust.

British Style Meat Pie – Lots of cooking tips here so your meat will turn out mouthwateringly tender in a luscious gravy with a fun cauliflower crust.

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3.13 from 24 votes

Gluten Free Cauliflower Flatbreads

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A stack of thin, fluffy, golden-brown-to-perfection flatbreads. Can you believe they’re made without a trace of flour? Enjoy them warm from the skillet and piled with your favorite toppings.

Course Appetizer Side Dish

Cuisine American

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 6 flatbreads

Calories 32kcal

Author Barbara Bianchi

Ingredients

• ¾ of a head of cauliflower
• 1/2 cup of water
• 2 eggs
• garlic powder to taste
• salt and pepper to taste

Instructions

• Preheat oven to 375℉. Prepare baking sheet lined with parchment paper.
• Pulse a few florets at a time in your food processor until the cauliflower pieces are the size of couscous, about 2 cups packed.

  Next bring 1/2 cup of water to a boil in a small saucepan. Add the cauliflower to the pan. Stir. Turn the heat off and cover the pan. Let the pan sit covered for 10 minutes.

  Then remove the lid. Drain. Transfer to a cheesecloth and twist cheesecloth into a pouch. Squeeze out most of the moisture.
  ¾ of a head of cauliflower, 1/2 cup of water
• Place drained cauliflower in a mixing bowl and add eggs, sprinkle with salt, pepper and garlic (I used about 1/4 teaspoon of each) and mix until well combined.
  2 eggs, garlic powder to taste, salt and pepper to taste
• Spread mixture dividing into 6 flat circles onto parchment lined baking sheet.
• Bake for 10 minutes (they should be firm to the touch) then carefully flip over and bake for about 7 minutes more. Then cool on a wire rack.
• Heat skillet over medium heat and brown the flatbreads about 1-2 minutes on each side.

  You can serve your cauliflower flatbreads plain with a dipping sauce like this salsa, this Mediterranean salsa, or pesto. We even topped ours with a meaty Bolognese sauce or make little pizzas out of them, covered in melted cheese and marinara sauce.

Notes

1. Drain the Cauliflower Well: After cooking, make sure to squeeze out as much moisture as possible from the cauliflower using the cheesecloth. If there's any excess water, the flatbreads can get too soft. Give it an extra squeeze to get all that moisture out!
2. Check the Binding Ingredients: The eggs act as the binder, so if the cauliflower was on the larger side or you had a little too much cauliflower, you may need to add an extra egg to help hold things together. The mixture should be thick enough to form the flatbreads easily.
3. Even Shape and Thickness: When spreading the mixture on the parchment paper, try to keep each flatbread about the same thickness. If they’re too thin in some spots, they might crumble during the flip. A uniform shape will help keep them sturdy!
4. Make Ahead: Cauliflower flatbread can be prepared in advance and stored in the refrigerator for a few days or frozen for longer-term storage. Just reheat before serving.

Nutrition

Calories: 32kcal | Carbohydrates: 2.5g

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