Cauliflower Flatbread Recipe That Puts Cauliflower Pizza To Shame

Bold title, am I right?

But I’m sorry… cauliflower pizza drives me up a wall.

It took me over a year to figure out a recipe that would stick together well enough to call it “pizza” and taste good “enough”. 

I wish I were kidding.


Case and point… this one looked great but wasn’t strong enough to be sliced and enjoyed. Instead I had to roll it up like a Fruit Roll-up and called it a “Calzone”.

I can’t tell you how many times Dan would see my attempt and say…

“Can’t you just make your old pizza?”

No, no I can’t.


Because cauliflower is so in right now and I was determined to make it work.

But as I started talking with others, I came to realize something…

I wasn’t alone.

Making cauliflower pizza dough was/is a pain in the ass for most people.

It takes forever to make and is always a hit or miss.

If your cauliflower pizza has been amazing since day one, congrats. You honestly deserve an award.

If not, welcome to the group.

Cauliflower flatbread #glutenfree

And I appreciate that you understand. I get annoyed with cauliflower but can’t bring myself to neglect it either.

Last week one of my clients brought each of us a cauliflower flatbread from her work, Bay Gourmet To Go.

The moment I opened that package, I fell in love.

It was chewy, flexible, held together perfectly and tasted amazing.

Plus each serving (½ the wrap) was just:

50 calories | 3.5g Fat | 1g Carbs | 4g Protein

My breakfast went from wow to super wow and I knew I needed to figure out the recipe. Because even though I would definitely buy from Bat Gourmet, at $5/flatbread… I don’t want to go broke on my daily breakfasts.

So to the kitchen!

Cauliflower Flatbread

The ingredient list is short and sweet:


Okay, then. Shouldn’t be so hard, right?

My first attempt was a BIG FAIL.

Tasted great… but stuck to my pan and took forever to scrape off. We basically ended up with a plate of crumbs.

For my second attempt…

#glutenfree cauliflower flatbread

I bought a new cauliflower and a roll parchment paper.

I also played around on to try and determine the right amount of each item.

Nailed it! 

#glutenfree cauliflower flatbread


1 Head Of Cauliflower

1/3 Cup Mozzarella Cheese

2 Eggs

3/4 Tsp Italian Seasoning (Dried)


1). Preheat oven to 400-degrees.

2). Cut the cauliflower of the stalk and pulse in a blender to make “rice”. Grab an old t-shirt or cheese cloth and pour the cauliflower in the center. Wrap it up and press as much water out as possible.

3). Pour the cauliflower back into the blender/processor and add all the other ingredients. Blend until everything is well incorporated and mostly smooth.

4). Line a baking sheet with parchment paper. And grab 1/3 of the dough… roll into a ball and press into “pizza” making it about 1/4 inch thickness. Repeat with the rest to make 3 8(ish) inch flatbreads.

5). Cook at 400-degrees in the middle of the oven for 12-15 minutes*, flip the flatbreads over and cook an additional 15 minutes.

6). Remove from oven and enjoy as flatbread pizzas, breakfast burritos, etc.

*One of the issues I think from my first attempt was that I was using my lower shelf in the oven and the bottom of the flatbread burnt too easily.



Details for are an ENTIRE flatbread… because who wants to eat just 1/2?

98 Calories | 5.1g Fat | 6g Carbs | 8.3g Protein


Have you nailed the perfect healthy cauliflower pizza recipe? 


  • omg, I love the t-shirt tip! I never have cheese cloth and you should see me wasting my select-a-size paper towels trying to make it work!

    • Haha, I’ve tried that only to have a huge mess to clean up after! Now i just reach into our shirt drawer! lol

  • Looks great! I, too, have had hit or miss with cauli pizza attempts… This looks awesome!

    So is the cheese for flavor, or to hold it together? If I wanted to put something like PB on the bread, would it taste weird with the cheese (I’d likely omit the parmesan then)…?

    • The cheese is to help hold it together. It would still be good with PB, i would just take out the herbs.

      • Perfect – thank you!

        • Kinzie

          You could use nutritional yeast to help hold it together in place of cheese! Trying it today to make almond butter roll ups for my kids!

          • How did the nutritional yeast hold up?

          • Kinzie

            Great. Make sure the cauliflower isn’t too wet after you squeeze it. Use 3 tbsp for a smaller head and 4 for a larger head of cauliflower!

  • MLN

    Oh wow…Weekend Cooking Objective found!!!

    Question – how well do these store/have you tried keeping them, and how? I’m thinking they might make a great addition to some lunch/meal prepping, but I’ve no idea how well they’ll hold up! THANK YOU!

    • I stored mine for 24 hours and they were still fine. I think you can even freeze them!

  • Kinzie Marie Harvell

    Made these tonight but since we eat Paleo I only included Parmesan cheese. It was delish…served it with shrimp, red peppers and mango. I am going to add some oregano essential oil next time to see if I can get some more spice flavor in it!

    • Oh good! I’m so glad they turned out well for you! Essential oil would be a great addition, let me know how it turns out.

  • This looks awesome. Needs to buy a cauliflower!

  • Pingback: Low Carb High Protein Cinnamon Swirl Muffins {Gluten-Free} | Lifting Revolution()

  • Karmen Vice Kennedy

    If I’m buying pre-riced caulifower, how much would you say to use? Never made my own, so not sure how much it yeilds.. thanks!

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