High-Fiber Cauliflower Flatbread (Low-Carb & Gluten-Free)
This cauliflower flatbread is a delicious, fiber-rich, and keto-friendly alternative to traditional bread. It’s soft, flavorful, and pairs well with soups, salads, or as a sandwich base.
Ingredients:
- 4 cups riced cauliflower (about 1 medium head)
- 2 eggs (large, beaten)
- 1/2 cup almond flour
- 1/4 cup ground flaxseed
- 2 tablespoons psyllium husk (for fiber and structure)
- 1 teaspoon Italian herbs (oregano, basil, thyme mix)
- 1/2 teaspoon salt
- 1/4 cup grated Parmesan (optional, adds flavor and crispiness)
Instructions:
1. Prep the Cauliflower
- Rice the cauliflower using a food processor or grater.
- Microwave for 4-5 minutes, then let it cool.
- Transfer to a clean kitchen towel and squeeze out excess moisture (this is crucial for texture).
2. Make the Dough
- In a mixing bowl, combine cauliflower, eggs, almond flour, flaxseed, psyllium husk, herbs, salt, and Parmesan (if using).
- Mix well until a dough-like consistency forms.
3. Shape the Flatbread
- Preheat oven to 375°F (190°C).
- Line a baking sheet with parchment paper.
- Divide dough into portions and flatten into thin rounds or ovals (about ¼ inch thick).
4. Bake
- Bake for 20-25 minutes until firm and slightly golden.
- Optionally, pan-fry in a dry skillet for extra crispiness.
5. Serve & Enjoy
- Garnish with fresh parsley or garlic butter for extra flavor.
- Use as a wrap, pizza crust, or sandwich base.
Notes & Tips:
✅ Moisture Matters: Ensure cauliflower is squeezed dry to avoid a soggy texture.
✅ Crispier Texture: Pan-frying adds a toasty, crispy edge.
✅ Dairy-Free Version: Skip Parmesan or use nutritional yeast.
✅ Storage: Store in the fridge for 3-4 days or freeze for longer use.
Servings:
- Makes about 4-6 flatbreads, depending on size.
Nutritional Info (Per Flatbread, Approximate):
- Calories: 120-140
- Protein: 6g
- Carbohydrates: 8g (net carbs ~3g due to fiber)
- Fiber: 5g
- Fat: 8g
Health Benefits:
🥦 Rich in Fiber: Psyllium husk & flaxseeds improve digestion and gut health.
🥑 Low-Carb & Keto-Friendly: A great alternative for those avoiding high-carb bread.
💪 Good Source of Healthy Fats: Almond flour provides heart-healthy fats.
🧀 High in Nutrients: Cauliflower is packed with vitamins C, K, and antioxidants.
Q&A Section:
Q: Can I use frozen cauliflower rice?
A: Yes! Just thaw and squeeze out as much water as possible.
Q: Can I make this without eggs?
A: Yes, replace eggs with chia or flax eggs (1 tbsp flaxseed + 3 tbsp water per egg).
Q: How can I make this more flavorful?
A: Add minced garlic, onion powder, or chili flakes for extra taste.
Would you like any modifications or variations? 😊