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Vegetarian Recipes

Gluten free Cauliflower Flatbread – Grainfree

Gluten-free Cauliflower flatbread. This 7 Ingredient Gluten free flatbread is also grain-free, nut-free and soy-free. It is soft and great for tacos and wraps. Add herbs of choice. Vegan Yeastfree Recipe Jump to Recipe 

Gluten-free Cauliflower flatbread. This 7 Ingredient Gluten free flatbread is also #grainfree, #nutfree and #soyfree. It is soft and great for tacos and wraps. Add herbs of choice. #yeastfree #VeganRicha #glutenfree #Vegan #Recipe

Every once in a while I try gluten free flatbread options from stores, to see if they work out well to have around when entertaining. And pretty much every time I am disappointed. So here we are with a homemade option that is pliable, soft doesn’t have 20 ingredients and is versatile!

This cauliflower flatbread has just 7 ingredients! Some steamed cauliflower, Psyllium, chickpea flour, tapioca starch, salt and herbs! It comes together quickly, is easy to roll out, and is super soft and pliable.  

These grain-free and nut-free(yes no almonds!), flatbreads can be made ahead and stored, so that you don’t have to stand in the kitchen to serve them fresh. Just warm up when needed. Use other veggie mash for variation. Flour and oil sub tips in notes. Try these flatbreads!

Gluten free Cauliflower Flatbread on a white plate

More flatbread from the blog

Gluten free Cauliflower Flatbread ingredients
Gluten free Cauliflower Flatbread process

Mix the dry into the wet to make a dough. Roll the dough out using rice flour or more chickpea flour. Cover the flatbread with a towel till ready to cook. 

Gluten free Cauliflower Flatbread dough rolled out
Gluten free Cauliflower Flatbread getting cooked on a cast iron skillet
Gluten-free Cauliflower flatbread. This Gluten free flatbread is also #grainfree, #nutfree and #soyfree. It is soft and great for tacos and wraps. Add herbs of choice. #VeganRicha #glutenfree #Vegan #Recipe

Store cooked flatbreads in a kitchen towel until ready to serve.  

Gluten free Cauliflower flatbread rolled up and stacked on a white plate with turquoise napkin

Gluten-free Cauliflower flatbread. This 7 Ingredient Gluten free flatbread is also grain-free, nut-free and soy-free. It is soft and great for tacos and wraps. Add herbs of choice. Vegan Yeastfree Recipe

Gluten free Cauliflower Flatbread Grainfree

Gluten free Cauliflower Flatbread. This 7 Ingredient Gluten free flatbread is soft and great as a side or tacos or to make wraps. It is also grainfree, nutfree, soyfree. Add herbs of choice. Vegan Yeastfree Recipe

Course: flatbread, Side

Cuisine: fusion, Gluten-free, Grain-free, Vegan

Keyword: gluten free cauliflower flatbread, gluten free flatbread, grain free flatberad

Servings: 6 flatbreads

Calories: 79 kcal

Author: Vegan Richa


  • 1 cup cauliflower , steamed or boiled until tender
  • 3 tbsp water
  • 2 tbsp psyllium husk ,powdered
  • 1/2 cup chickpea flour
  • 1/4 cup tapioca starch , or other starch
  • 1/4 tsp baking powder
  • 1/3 tsp salt
  • 1/2 tsp oregano or other herbs to preference
  • 1/4 tsp garlic powder
  • 1 tsp oil


  1. Drain and blend the cauliflower with 2 tablespoons water to puree. (you will need a small blender, or just mash very well into a smooth puree with the water).

  2. Add to a bowl with psyllium. Use 1 tbsp water to rinse out the blender and add to the bowl. 

  3. Mix and let sit for a minute to gel up.

  4. Add the rest of the dry ingredients and mix well. Add oil and Get your hands (grease them) in there to make a somewhat dough. Add a tbsp or more chickpea flour if needed.

  5. Divide and Shape into balls and use flour or oil if needed on your hands. Use chickpea flour or rice flour to roll the balls out into 6 inch or so flatbread. 

  6. Heat a thick bottom skillet over medium heat. When hot, Cook the flatbreads for 2-3 minutes per side or until golden brown spots. Use a spatula to press the breads during cooking. Store covered with a towel until ready to eat..

  7. These flatbreads are best when warm. Reheat on the skillet or microwave before serving. A brush of melted vegan butter or olive oil goes very well. Store in a cloth towel on the counter for the day.

    Fold in a paper towel and store in airtight container refrigerated for upto 5 days. Freeze for upto a month. 

Recipe Notes

Variation: Use other well mashed or pureed veggies such as potato, sweet potato, parsnip, pumpkin, carrot instead of cauliflower for variation. 

Use other herbs of choice or add spices such as ground cumin, garam masala, or  carom seeds.


Oilfree: Omit the oil in the dough. Store the breads covered with a kitchen towel.


Psyllium Husk: are generally available in flakes/husk form. Just put through a blender to powder and use. 

Substitute: Use chia seed meal. Put chia seeds in a blender to make a coarse powder and use. 


Chickpea flour substitute: Oat flour. sorghum or amaranth. 

Nutrition is for 1 flatbread

Nutrition Facts

Gluten free Cauliflower Flatbread Grainfree

Amount Per Serving

Calories 79 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Sodium 141mg 6%

Potassium 158mg 5%

Total Carbohydrates 14g 5%

Dietary Fiber 3g 12%

Sugars 1g

Protein 2g 4%

Vitamin C 10.4%

Calcium 2.7%

Iron 4%

* Percent Daily Values are based on a 2000 calorie diet.

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Vegetarian Recipes


“I want you to come watch the movie with us ON the couch, not be in the kitchen!”

I’ve been filling out this one-question-a-day journals for moms that I received for Christmas. It records a little thought or memory over the last year, and then starts again, so you can see how your answers change over a few years. One of the recent ones, prompted me to jot notes about what I am learning as a mom, and I found the question so general I was basically annoyed. I am a romantic, and also wildly pragmatic. In the span of a day I can tear up over the depths of love I feel for my kids, and also wish for them to have a mute button. We all have worlds within us; mothering pushing me into the corners of myself I am sometimes proud of or other corners ashamed of, but am I learning? Yes, every single day. Sometimes in the moment and other times after a particular season. But in 2021, my answer in the bullet journal was that I see my kids are wanting me to play with them. They aren’t registering all the service and shuttling and laundry and what it takes to pull off a week, they just want to play WITH me. It’s natural for me to move within lists and tasks and responsibilities and hustling, but playing is something I have to pay attention to. For them and for me. We usually do a family movie on Friday nights and my son (6.5), see quote above, pointed out that I don’t actually watch the movie, I tinker in the kitchen and he wants me in the couch cuddle. Flattered, and found out that I’d rather make granola than watch The Croods 🙂 So from annoyed, to passing on the question to fellow parents, what are you learning? Try not to be annoyed. Maybe circle back to it.

I published this recipe over on SKCC a few weeks ago and wanted it to live here. We’re trying to find more family-friendly vegetarian recipes (it’s easy for me to fill up on roasted veggies and big salads, not so much for the kids). This batch lasts us two meals – once with noodles, maybe half zoodles, and the second round on toast or english muffins with cheese melted on top, like a pizza sort of thing? It freezes well and is great to deliver to new parents.


Serves 6


2 Tbsp. of extra virgin olive oil
1 small yellow onion – roughly chopped
3 cloves of garlic
sea salt to taste
pepper to taste
1 head of cauliflower (about ¾ lb. or 12 oz. riced)
1/2 cup of raw walnuts pieces
1/2 tsp. of Italian seasoning
1/2 tsp. of fennel seeds – crushed
2 Tbsp. of tomato paste
2 Tbsp. of balsamic vinegar
1/2 cup of red wine (or broth of any sort, and double the vinegar to mimic the wine’s acidity)
28 oz. of canned, crushed tomatoes
1/2 cup of red lentils
red pepper flake to taste

For serving

12 oz. of pasta or choice, zoodles, etc.
fresh, torn basil


In a large Dutch-oven or stockpot, heat the olive oil over medium low heat.

In a food processor, pulse the onion and garlic into smaller bits. Add them to the pot with a big pinch of salt and pepper. Sauté to soften, about 3 minutes.

Pulse up the cauliflower florets to get a rice-like texture. Add the riced-cauliflower to the pot and sauté to soften, about 5 minutes.

Pulse the walnuts in the processor and add those to the pot along with the Italian seasoning, fennel seed, another few generous pinches of salt and pepper, tomato paste and balsamic vinegar. Sauté until fragrant.

Add the red wine, cook about 3 minutes, then add the crushed tomatoes, ½ cup water, lentils, pinch of pepper flakes and stir to combine. Turn the heat to low, put the cover ajar and let it simmer gently for 30-35 minutes. Turn off the heat, taste for seasoning and adjust.

Cook your pasta or zoodles according to instructions. Top with cauli Bolognese, grated cheese, fresh basil and enjoy!

The Bolognese will keep in the fridge for a week and can be frozen for a few months.

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