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 Cauliflower Flatbread Yeastfree Recipe Jump to 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!
More flatbread from the blog
- Herb Garlic Flatbread – Yeast-free.
- Spinach flatbread – Palak Paratha or Spinach Tortillas. Yeast-free
- Pita Bread – Yeasted
- Pumpkin rosemary flatbread – Yeast-free
- Sweet Potato gluten-free flatbread. Chickpea flour base. yeast-free. GF
- Naan bread.
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.
Store cooked flatbreads in a kitchen towel until ready to serve.
Gluten free Cauliflower Flatbread Grainfree
Ingredients
- 1 cup (107 g) cauliflower , steamed or boiled until tender
- 3 tbsp (2 tbsp) water
- 2 tbsp psyllium husk , powdered (i just put it in a blender to make a coarse powder), use half psyllium half chia seed meal for less psyllium in recipe
- 1/2 cup (60 g) chickpea flour
- 1/4 cup (30 g) tapioca starch , or other starch
- 1/4 tsp (0.25 tsp) baking powder
- 1/3 tsp (0.33 tsp) salt
- 1/2 tsp (0.5 tsp) oregano or other herbs to preference
- 1/4 tsp (0.25 tsp) garlic powder
- 1 tsp oil
Instructions
- 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).
- Add to a bowl with psyllium. Use 1 tbsp water to rinse out the blender and add to the bowl.
- Mix and let sit for a minute to gel up. (the mix should stiffen and make a dough like gel. If it doesnt thicken, then something isnt working with the psyllium and the flatbread wont work)
- 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.
- 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.
- 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..
- 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.
Chris
I didn’t have chickpea flour so used buckwheat flour instead. I also didn’t have backing powder but it turned out great!! I reckon this is also a good GF pizza base as well. Thanks Richa ❤️❤️❤️
Vegan Richa Support
Amazing! Do let me know if you try for pizza. 🙂
Findel
What kind of magic is going on here? I have always loved your recipes but this is the first time I have used psyllium and I am astonished how gluten like it is! I blitzed the cauliflower raw and it just melted into the bread when cooking. Will try the psyllium with buckwheat and purple potato next. Thank you so much.
Findel – Melbourne Australia
Vegan Richa Support
Thank you for the kind comment, Findel!
TheresainAK
This is a great flatbread recipe that i was able to easily adapt to my allergies. I used Sorghum flour. I ended up adding 4 teaspoons of oil to get it to form a dough, but I think it may have been my psyllium as my dough was pretty dark from it. Next time I will try half the psyllium. That said, the flavor is good and I know I will be making these frequently. Thanks for a very useful recipe.
Richa
The dark Color is from sorghum.
Kishore
I did carom seeds and garam masal and our family loved it ! This is such an amazing dough recipe that allows for different variations that are already churning in my mind ( turnip purée, fenugreek leaves, perhaps grated paneer ). Thank you for this lovely offering !
Richa
Awesome!
Ina
Love this recipe ♡
Vegan Richa Support
♡ thank you so much
Caitríona
So great – thank you!
Trina
Hello again Richa, just an update. I have gf sourdough starter, basin and sorghum flours. I added this sourdough to this cauliflower flat bread, resulting in a nice tangy flat bread. It’s not yeast free for those who can’t have yeast. I miss sourdough and rye bread since I found out I can’t eat gluten.
This did not disappoint. Also wanted to let you know I enjoy your Everyday Kitchen cookbook.
Trina
Trina
These are great! I usually make your grain free naan, it was nice to try something new. I am going to try your gf Cake next. Thank you for coming up with gf options for those of us who can’t eat gluten.
Trina
Vegan Richa Support
You’re very welcome Trina, thanks for stopping by
Vienna
Hi Richa. My son has leaky gut. Can i substitute the tapioca starch with tapioca flour? Are they the same? Thanks
Vegan Richa Support
it will work just fine in this recipe.
MJ
I’m gonna give it a try 🙂 have you ever tried deep frying these like poori? Just a thought
Vegan Richa Support
Oh! Good idea ! Thanks
Yves
I tried this recipe and for my personal experience i found it hard to make them flat with rolling pin(they were sticky ).. so i added extra water to the mix ( like a yogurt / crepe consistency ) and i put it directly in a non stick pan ..with a little help of a spatula (to become the same thickness).. medium / low heat .. and it turned out great .. soft like a crepe/tortilla bread texture
Yogita
Just tried it now .It came out so well!! Best ever gluten free bread I have tried!!
Thank you for posting||
Keren
My first-ever try at flatbread. Came out perfect. It also reheats well in a microwave. Loved it and will make it often, thanks.
Running Girl
Hi Richa,
Thanks for this great recipe. I find your blog is amazing and any foodie vegan should know about it. Hahaha! I loooove your cuisine. 😉 I’d like to try this flatbread recipe, but I’m a bit surprised by the amount of psyllium husk required, especially since this recipe only calls for bout 100g of caulifower and 90g of flour total (flour & starch combined)… Is it really 2 TABLE SPOONS for just 7 flatbreads? And is it powdered psyllium? Did I understand properly?
I’ve started using this ingredient (powdered) quite recently in my baking recipes (among them amazing seed crackers 😉 ) and I’ve noticed it absorbs sooo much liquid that I had to reduce the amounts. Thus I don’t use that much (5 to 10 g max. if the recipe calls for a big amount of flour). If it IS 2 tbsp, then can I use less? What would be the results? If it’s not possible, can I replace half of it with chia seeds then? Thank you in advance.
Richa
Yes, it is 2 tbsp because it is the binder. You can replace half with Chia. lmk how it turned out.
Running Girl
I haven’t tried it yet but now that I know for sure I can replace half of the psyllium with chia seeds I’m going to. 😉 Thanks for the reply.
Rose
I just made those in a quintiple dose and the are amazing! I just had 500g of steamed cauliflower and since I trust 100% your recipes decided to go full on at it haha. Now I hope they will keep well in an airtight container in the fridge.
I added a homemade parsley pumpkin seed pesto for herbs, worked quite nicely.
Thank you for another great recipe Richa!!!
Richa
awesome
Rose
Just to add that indeed they keep marvellously in an airtight container in the fridge. I’ve been warming them up on a very slightly greased with coconut oil pan with the lid on and have been enjoying them taco style, stuffed with many different toppings, hummus, etc. Super quick solution for the week and YUM!!! That will be a staple for sure 😀
Richa
awesome!
Robin
These look amazing!! Any suggestions if I were to use canned (rinsed and drained) beans in place of the bean flour? Maybe use 1 cup of beans and 1-2 tbl spoons less water?
Richa
thats a completely different texture. flour here absorbs some of the cauliflower moisturee and thats why you get a dough that you can roll out. Beans will just make a paste that you wont be able to roll out.
Pc
I’m going to try again with whole psyllium. They really were good even though they didn’t hold together.
By the way, we are newly gluten free and it is intimidating. I have searched but not seen if you’ve talked about using cup for cup gluten free flour in recipes, ( like King Arthur or Bob’s ) instead of custom blending. Is this possible if the recipe does not state otherwise? I am all for collecting flours and blending, but it’s nice to have a back up.
Thanks for your response!
pc
Maybe the Psyllium was old? It’s from a can, I didn’t grind it. I doubt it needed longer to rest. I really want this to work because I can see how they’d be tasty to have on hand.
Richa
probably. did it gel well? i think not grinding will also cause it not gel enough to hold tthe moisture and the dough. the dough should be just slightly sticky and when you roll it out using some flour, use light pressure. if it is sticking that much and falling apart, then its def the psyllium. thats the only binder and without it working correctly the flatbread will fall apart easily
Swati
I am so excited to try these. My husband has celiac disease and all the gluten free market flours for making roti are so processed ! This is a God send.
Can you suggest if I can use Millet or buckwheat flour for gluten free rotis? Would be a great idea to incorporate some healthy grains for him. Thank you
Richa
Yes, try replace half of the chickpea flour with alternate grain and then experiment with replacing more portion of the flour.Once you figure out how the other flours behave, you will know if you can use them in larger quantitites or not
nic
i love these adapted a bit, but so soft and i can freeze too ! yummy!
Richa
awesome!
Kissys
Hi Richa,
Can I use regular while wheat flour or spelt instead of the tapioca starch or oat flour? I know it wouldn’t be gluten free but 1/4 cup is not too much
Richa
Yes you can use regular flour. You might also not need psyllium with wheat based flours.
Emily
Oh my Gosh, these were so easy and so Delicious! after so many fails with other glutenfree flatbreads. i have a winner!
Richa
yay!
Michael M.
I have made these twice now and they are absolutely amazing. They work great for wraps but also are good with a curry or stew. Thank you so much for giving us this great recipe.
Richa
awesome!
Monaz Kapadia
These are a fantastic option Richa to go low carb!! Thanks so much for your amazing recipes!! Love the creativeness and the food always comes out amazingly flavorful!! Great Job!!
Ida Moser
Made with cooked cauliflower previously and gave a 5 star rating. I decided to attempt with cooked/puréed sweet potatoes and the result was incredible as well. Easy to prepare and easy to enjoy. I’d go with whatever veggies on hand.
Richa
awesome! Yes any puree and soft mash will work
Ahu Jespersen
Oil is so important for our bodies, please do not omit it!!!
I will definitely try this recipe in the next week!
Mireille
I will today! 🙂
Cauliflower is already steamed, I am about to make them!
Mireille
I made this recipe yesterday and I am making it again today. I have been trying many different recipe to replace roti. My husband is Indian and I have celiac disease, so he misses those little flatbread but these were so delicious!! Thank you for sharing
Richa
awesome! you can add indian spices to the dough like cumin, garam masala etc
carrie
i followed the instructions and they turned out almost purple in color not white like your picture – is this normal? I used Psyllium seed powder which i read was the same as the husk. any ideas? safe to eat?
Richa
i looked online and lots of people seem to have problems with psyllium powder making the baked goods purple. someone mentioned that the powder oxidizes after being ground and stored which caused things to turn purple. Its still edible. i havent had a problem with it since i always use husks and grind them as needed.
Jennifer
I made this with several substitutions based on what I had on hand – oat flour for the chickpea flour, potato for the cauliflower, and chia seeds for the psyllium husk. I ground the chia seeds in my Vitamix and then added enough water to ensure they turned into a gel.
The result was tasty – and so easy to make!
I was even able to brown the flat bread in a non-stick pan with no oil! I don’t eat oil, so the oil free option was much appreciated. Thank you for another great recipe!
Richa
Awesome! You dont need oil on the skillet to cook he flatbreads. i add some to the dough to make it easier to knead and also help the resulting flatbreads stay soft when stored. but they ‘ll work without too
Rose
I used no oil with success as well. And, instead of psyllium husks, I substituted flax seeds and blended them with the cauliflower in my food processor. It worked, thankfully. I’m going to try chia seeds next time. 🙂
Marion
These were really great! Thanks for all the amazing recipes!
Richa
awesome!
Helga Kenseth
Hi Richa, love your flavorful recipes and twists on making everyday dishes delicious. You also help demystify traditional indian food which i love the spice in them but until your books thought them too difficult for me. Thanks for all of your efforts. Just curious do you use the 3 or 6 quart instant pot for the recipes?😊
Richa
thanks Helga!I have a 6 qt duo
EUNICE LOVELL
I had to use much more chickpea flour than the recipe stated…I found it difficult to roll out the dough (even on sprinkled chickpea flour) so just used my fingers. I did enjoy the taste though but next time will have to adjust the quantities.
Richa
hmm lots of people made these without issues. your cauliflower might have more moisture or you accidentally used more water. I use not more than 3 tbsp. Did you use powdered psyllium husk?
EUNICE LOVELL
YesI only used 3 tbsp water + psyllium husk powder.
Just commenting on my own experience with your recipe.
Richa
how much more chickpea flour did you need? Did the psyllium gel into a thick mixture with the cauliflower ?
EUNICE LOVELL
I did not measure but at least 1/2 cup extra flour.
No it did not thicken as you describe and it was a new packet of psyllium – not old.
Richa
that seems to be the problem then. The psyllium should absorb a ton of the moisture to gel. So what remains is the stiff gel and it needs less flour to then form a dough. If the psyllium doesnt absorb the moisture then all that moisture will need more flour.
Maybe it needed to sit a few mins longer to gel, or maybe its just a bad batch. See my video of the flatbread on my facebook page. You’ll see how it gels up.
Richa
here is the link to the video. i’ll add a note in the instructions tomake sure its gelled up.
https://www.facebook.com/VeganRicha/videos/2090485560998093/
Richa
it also explains the problems in rolling them out because psyllium is also the binder keeping things together somewhat like gluten. if it didnt gel, then it isnt binding either. So the dough will tend to be very delicate without the binding.
Ida Moser
I’m completely blown away as these flat breads came together in no time and they cooked up like magic. I would have never imagined using cooked cauliflower along with the psyllium husk powder for flat bread. This recipe is a command performance for sure!!
Richa
awesome!
Beth
I try to avoid startches so wondering if I could sub more chickpea or soy flour? How is it working in the recipe? Thanks for any advice
Richa
Starch makes it easy to roll out thinner and keep it softer. You can use just chickpea flour as well.You might need to roll it out with lighter pressure. And cook just to light golden spots. Brown spots will make the flatbread crispier.
Cassie Autumn Tran
These flatbreads look PERFECT! Grain free, allergen-friendly, and versatile, I love them. Definitely will have to try these out one day!
Richa
thanks cassie
Charly
Thank you for this recipe! I can’t wait to try it. I miss wraps and burritos. Can I use flax seed meal in place of psyllium?
Richa
flax doesnt have that much holding/binding. Use chia seed meal. chia seeds blended up into a coarse meal
Gypsy
Hi Richa
This is the first time I’ve come across your recipes, and I’m excited! I’ve been doing keto for 6 months or so & I have almond meal & coconut meal already in my pantry, can I use them instead of chickpea flour?
Also, I’m confused as to your nutritional panel. It says the percantage rekates to a 2000 calorie diet – I don’t count calories/kilojoules, but I do count the macro grams, esp carbs. How do I work out the percentage per hundred grams of flatbread?
Thanks
Richa
You can sub some of the chickpea flour with almond + coconut flour. Both those flours burn easily, so the recipe would have tobe modified a lot if using all almond or coconut.
Thats just the widget option that i have. You can possible make the recipe and measure the weight of all the flatbreads so you have the total weight. That weight divided by serving size here will give you the gms of the serving size.
Laura
Greetings to you! I am so excited to see this recipe! You’re a genius. I so appreciate the suggestions & substitutes that you include in your recipes. Thank you so very, very much. I finally got besan flour at my local grocery store. I have it in my freezer tonite and I’ll take it out tomorrow to use. I am truly so happy. Than you!
Alison
Can you use coconut flour instead of chickpea flower?
Richa
too much coconut flour will burn. You can use a combination. You also will need much less coconut flour as it absorbs water much more. Just add a bit at a time and mix in and let sit for half a minute before adding more. Add just enough to make a soft dough.
Garance Thery
Hi there,
I see that you are using psyllium husk in this recipe. I’ve only ever used it mixed with liquid as a gelling agent, or to just drank it straight up for a fiber boost.
I was wondering if you could give me more information on the purpose of adding it to this recipe. Is it for binding the ingredients together?
And if you have any other recommendation on how to use it that would be great!
Richa
Yes it is the binding needed for glutenfree bread here and gluten, the binder is missing.You can use it to substitute some of the chia seeds in a chia seed pudding as well.
Nancy
Can I substitute some other binder for the psyllium because it doesn’t agree with me?
Richa
Try chia seed meal. Chia seeds powdered into a coarse meal.
Siya
Hi I tried this for dinner. It was delicious but the psyllium got my tummy all messed up. On the instructions for use, it says only use 2 tsp a day if not one. So will have to find a substitute. Because 2 tablespoons is a lot.
But otherwise lol they tasted great.
Richa
try a mix of chia seed meal and psyllium
Jesse-Gabriel
Hey!
Großartig, muss ich nachmachen, danke!!!
Grüße Jesse-Gabriel aus Berlin