Cauliflower Crust Flatbread with Tomato Salsa

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-17 · Updated 2026-04-17

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.

Ingredients

• 1.5 cups, riced cauliflower
• 1 tsp avocado oil
• 1/2 cup, drained canned diced tomatoes
• 1/4 cup, finely diced red onion
• 1 tbsp, chopped fresh cilantro
• 1/2 tbsp lime juice
• 1/4 tsp sea salt
• 1/8 tsp black pepper

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.