Lower Carb Buffalo Cauliflower Flatbreads

Main Dishes, Protein

buffalo cauliflower flatbreads with creamy yogurt dill sauce

if you’re craving something a little spicy, cheesy, and lower in carbs—these buffalo cauliflower flatbreads are going to hit the spot.

they’re soft yet sturdy, packed with protein, and totally satisfying.

no, they don’t have the crisp, chewy bite of traditional pizza—but when you’re using ingredients like cauliflower, eggs, and greek yogurt, there’s a natural give and take.

and honestly? these flatbreads are absolutely worth it!!!

the taste + texture

these little flatbreads are cheesy, savory, and perfectly spiced with a tangy kick from buffalo sauce.

the base has a soft, tender texture with just enough structure to hold all your toppings.

they’re not crunchy or doughy like classic pizza crust—and that’s the point.

they’re lighter, fresher, and made with real, nourishing ingredients.

plus, the creamy dill yogurt sauce on top adds a cool, herby contrast that ties everything together.

the flatbreads are filling and hearty, they’re just such a nutrient-dense treat!

how to make them

it starts with sautéed cauliflower rice, which gets mixed with eggs, mozzarella, cornstarch, gluten-free flour, and a few spices.

the mixture forms a thick, sticky dough that you shape into six personal-size flatbreads.

they bake up golden and firm, get topped with buffalo sauce and more mozzarella, then head back into the oven until bubbly and melty.

once they’re done, dollop on a tangy greek yogurt dill sauce made with lemon juice, dijon mustard, garlic, onion powder, and dried dill.

it’s creamy, flavorful, and balances the heat perfectly.

why this is a great lower carb option

if you’re looking to eat fewer refined carbs or just want a lighter alternative to traditional pizza, these flatbreads are a great choice.

you’re still getting all the bold flavors and cheesy goodness, but with a veggie-packed base and no floury crust weighing you down.

they’re also super high in protein and healthy fats, which helps keep you full and satisfied.

topping options

feel free to switch things up depending on what you have on hand. here are some ideas:

protein of your choosing
green onions or chives
dairy-free or regular blue cheese crumbles
thinly sliced red onion or jalapeños
ranch drizzle or extra buffalo sauce

how to store + reheat

let the flatbreads cool completely before storing.

you can keep them in an airtight container in the fridge for up to 4 days. reheat in the oven or toaster oven at 375°f for 5–7 minutes until warm and the edges start to crisp up again.

the yogurt sauce can be stored separately in the fridge for 3–4 days.

these buffalo cauliflower flatbreads are everything you love about comfort food—but made with better-for-you ingredients that still taste amazing.

perfect for meal prep, low-carb days, or just when you want something flavorful and nourishing.

if you like Lower Carb Buffalo Cauliflower Flatbreads, you’ll also love these other recipes of mine!

Healthy Herby White Bean and Olive Salad Dip (Perfect With Chips!)

High Protein Low Carb Cottage Cheese Breadsticks (Easy Blender Recipe!)

Homemade Whole Wheat Pita With Creamy Roasted Red Pepper Hummus

Veggie-Packed Protein Snacking Biscuits

Healthy and Delicious Sweet Potato Nacho Salad

Spicy & Creamy Chickpea Buffalo Salad Stuffed Cucumbers (Plant-Based!)

Cheesy Everything But the Bagel Quinoa Flourless “Breadsticks”

Meal Prep Healthy Seed Bread (Plant-Based + Gluten-Free)High Protein Plant-Based Snacking Salad

Summer Girl Salsa

Delicious and Nutrient-Rich: Antioxidant-Packed Hummus

Plant-Based Protein Chickpea Salad Wraps (Dairy-Free & Delicious!)

are you going to make my Lower Carb Buffalo Cauliflower Flatbreads?!
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Lower Carb Buffalo Cauliflower Flatbreads

Recipe by MaryCourse: Main Dishes, Protein

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

419

kcal

APPROXIMATE MACROS PER SERVING (2 flatbreads)
calories: 419
protein: 24.2g
carbs: 22.5g
fat: 25.4g

Ingredients

flatbread ingredients (makes 6 personal-size flatbreads):
3 cups cauliflower rice (sautéed in 1 tbsp avocado oil for 3–4 minutes)
1 cup shredded mozzarella
3 large eggs
2 tbsp cornstarch
3 tbsp gluten-free 1:1 flour (like bob’s red mill or king arthur)
1/2 tsp garlic powder
1/4 tsp sea salt
topping:
1/4 cup buffalo sauce
3/4 cup shredded mozzarella
creamy yogurt dill sauce:
3/4 cup full-fat greek yogurt
1 tbsp lemon juice
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dried dill
1 tsp dijon mustard
1 tbsp olive oil (optional)
sea salt + black pepper to taste

Directions

preheat oven to 425°f and line two baking sheets with parchment paper.
start by pulsing cauliflower florets in a food processor until you get a very, very fine rice-like texture. you want it almost fluffy—this helps the flatbreads hold together better.
then, sauté the cauliflower rice in a bit of avocado oil for a few minutes to soften and cook off some moisture. you want it to look fluffy!
optional but recommended: if you want a firmer, drier flatbread, you can let the cooked cauliflower cool slightly and then transfer it to a clean dish towel or nut milk bag to squeeze out excess moisture. however, if you’re short on time or don’t mind a softer flatbread, you can skip this step. we tested both ways, and while draining creates a slightly firmer texture, it’s not a make-or-break step.
next, in a large mixing bowl, combine the cauliflower rice with 1 cup shredded mozzarella, 3 eggs, 2 tablespoons cornstarch, 3 tablespoons gluten-free 1:1 flour, 1/2 teaspoon garlic powder, and 1/4 teaspoon sea salt. mix until a thick, sticky batter forms.
divide the mixture into 6 equal portions and form into flat rounds (about 1/4 inch thick) on parchment-lined baking sheets. bake at 425°f for 15 minutes, then carefully flip each flatbread and bake another 15 minutes, until golden and set.
top with buffalo sauce and 1 cup mozzarella, then return to the oven for more minutes, until melty and bubbly. finish with dollops of creamy yogurt dill sauce and serve warm.