Cauliflower Crust Flatbread with Tomato Salsa

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A grain-free flatbread base topped with fresh tomato salsa, perfect for satisfying pizza cravings without dairy or refined carbs. This mediterranean-inspired whole30 (low carb) ready in about 30 minutes blends riced cauliflower, avocado oil, drained canned diced tomatoes into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 195 calories and feeds 1, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 15 min Serves 1 Mediterranean cuisine 195 cal/serving
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Ingredients

Instructions

  1. Step 1: Pulse riced cauliflower in a food processor for 2 minutes until it resembles coarse crumbs, then transfer to a microwave-safe bowl.
  2. Step 2: Microwave cauliflower for 5 minutes, stirring once, until steaming stops and it's dry to the touch.
  3. Step 3: Press cooked cauliflower evenly into a 6-inch circle on a parchment-lined baking sheet, 1/4-inch thick.
  4. Step 4: Bake at 400°F for 12 minutes until golden at edges, then cool for 5 minutes.
  5. Step 5: Mix drained tomatoes, red onion, cilantro, lime juice, sea salt, and black pepper in a bowl to make salsa. Spoon over cooled flatbread.

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Frequently asked questions

How long does Cauliflower Crust Flatbread with Tomato Salsa take to make?

Total time is about 30 minutes (15 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Cauliflower Crust Flatbread with Tomato Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Cauliflower Crust Flatbread with Tomato Salsa?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Cauliflower Crust Flatbread with Tomato Salsa for a different number of people?

The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Cauliflower Crust Flatbread with Tomato Salsa low carb?

Yes — this recipe is tagged low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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