I’ve developed this nutritious flatbread that transforms cauliflower into a satisfying, fiber-rich base perfect for those following low-carb or gluten-free diets. The addition of psyllium husk and flaxseed provides exceptional fiber content while maintaining a tender texture.
The Story Behind This Recipe
Drawing inspiration from both traditional flatbreads and modern dietary needs, I’ve created this versatile alternative that maintains the satisfying chew of conventional bread while delivering superior nutritional benefits. This recipe showcases how vegetable-based breads can be both delicious and nutritious.
Ingredients
For the Base:
- 4 cups riced cauliflower (400g/14oz)
- 2 large eggs, room temperature
- 1/2 cup almond flour (48g)
- 1/4 cup ground flaxseed (28g)
- 2 tablespoons psyllium husk powder (14g)
- 1/4 cup grated Parmesan cheese (25g) (optional)
For the Seasoning:
- 1 teaspoon Italian herb blend
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
For Garnish:
- Fresh parsley, chopped
- Extra virgin olive oil for brushing
- Flaky sea salt
Step-by-Step Instructions
- Prepare the Cauliflower
- Rice cauliflower in food processor until fine
- Steam for 5 minutes until tender
- Cool completely
- Place in clean kitchen towel
- Squeeze thoroughly to remove moisture
- Should yield 2 cups after squeezing
- Mix the Dough
- Preheat oven to 400°F (200°C)
- Whisk eggs in large bowl
- Add squeezed cauliflower
- Mix in almond flour, flaxseed, psyllium
- Add Parmesan and seasonings
- Knead until cohesive dough forms
- Shape the Flatbreads
- Line baking sheet with parchment
- Divide dough into 4 portions
- Place between parchment sheets
- Roll each to 1/4-inch thickness
- Remove top parchment
- Shape edges with fingers
- Bake
- Transfer to prepared baking sheet
- Brush with olive oil
- Bake 20-25 minutes until golden
- Flip halfway through
- Brush second side with oil
- Finish
- Sprinkle with fresh herbs
- Add flaky salt if desired
- Serve warm
Expert Tips
- Don’t skip squeezing cauliflower
- Let dough rest 5 minutes before shaping
- Keep size consistent for even cooking
- Watch edges carefully to prevent burning
- Store separated by parchment
Storage Instructions
- Room temperature: 1 day
- Refrigerated: up to 5 days
- Frozen: up to 3 months
- Reheat in skillet or oven
Nutrition Information
Per flatbread (1/4 recipe):
- Calories: 165
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 95mg
- Sodium: 380mg
- Total Carbohydrates: 8g
- Dietary Fiber: 6g
- Net Carbs: 2g
- Protein: 9g
- Serving Size: 1 flatbread (approximately 6 inches diameter)
- Servings Per Recipe: 4
These High-Fiber Cauliflower Flatbreads offer an excellent alternative to traditional bread while providing exceptional nutritional benefits. The combination of cauliflower, almond flour, and fiber-rich seeds creates a satisfying texture while keeping carbohydrates low.
The psyllium husk and flaxseed not only add structure but also provide beneficial soluble and insoluble fiber. The Parmesan cheese adds savory depth and helps create appealing golden spots during cooking.
These flatbreads are incredibly versatile – use them as a base for sandwiches, as a side for soups and stews, or as a vehicle for your favorite dips and spreads. They maintain their structure well and won’t fall apart like some grain-free alternatives.
For the best experience, serve these flatbreads warm, either fresh from the oven or lightly reheated. Their subtle flavor profile makes them compatible with both savory and sweet toppings, though they shine particularly well with Mediterranean-style ingredients.
