Cauliflower & Masa Harina Low-Carb Flatbreads with Salsa
Masa Flatbreads
Low-carb cauliflower flatbreads with a touch of masa harina, topped with fresh avocado-tomato salsa.
These flatbreads pack the bright flavors of Mexican-inspired salsa while keeping carbs low by using riced cauliflower as the base and just a small amount of masa harina for authentic corn flavor and structure. They crisp up beautifully in a skillet and make a light, satisfying base for chunky avocado-tomato topping.
I love serving them for casual weeknight dinners or as a fun appetizer — they come together quickly, feel a little indulgent, and are gluten-free. Follow a few simple tricks (drying the cauliflower well is key) and you’ll have warm, tender flatbreads in under 30 minutes.
Nutrition (per serving)
Directions
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1
Prepare the cauliflower: pulse florets in a food processor until rice-like. Place in a microwave-safe bowl and microwave 4-5 minutes until soft, or steam on the stovetop until tender. Transfer to a clean kitchen towel or cheesecloth and squeeze out as much moisture as possible — this step is crucial for a non-soggy flatbread.
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2
In a large bowl, combine the drained cauliflower, masa harina, almond flour, baking powder, salt, and cumin. Add the egg and 1 tbsp olive oil, stirring until a soft dough forms. If the mixture is too crumbly, add 1 tbsp water at a time until it holds together.
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3
Divide the dough into 4 equal portions. Place a piece of parchment on the counter, flatten a portion into a 1/4-inch round using your hands or a rolling pin (you can sandwich between parchment to roll easily). Repeat with remaining dough.
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4
Heat 1 tbsp olive oil in a nonstick or cast-iron skillet over medium heat. Cook each flatbread 3-4 minutes per side until golden and lightly charred. Transfer to a wire rack and keep warm. Alternatively, bake at 400°F for 12-15 minutes, flipping once.
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5
Make the salsa while flatbreads cook: dice the avocado and toss with halved cherry tomatoes, minced red onion, chopped cilantro, lime juice, 1/4 tsp salt, and a pinch of black pepper. Taste and adjust seasoning.
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6
Top each warm flatbread with a generous spoonful of avocado-tomato salsa and a sprinkle of crumbled cotija or feta if using. Serve immediately.
Ingredients
- Riced cauliflower (fresh or thawed):3 cups
- Masa harina (corn flour):1/4 cup
- Almond flour:1/2 cup
- Large egg:1 pieces
- Olive oil (for dough):1 tbsp
- Olive oil (for cooking):1 tbsp
- Baking powder (gluten-free):1/2 tsp
- Salt:3/4 tsp
- Ground cumin:1/2 tsp
- Water (if needed):1-2 tbsp
- Ripe avocado:1 pieces
- Cherry tomatoes, halved:3/4 cup
- Red onion, minced:2 tbsp
- Fresh cilantro, chopped:2 tbsp
- Fresh lime juice:1 tbsp
- Salt (for salsa):1/4 tsp
- Black pepper (for salsa):1/8 tsp
- Optional: crumbled cotija or feta:2 tbsp
Tips & Notes
- Dry the riced cauliflower thoroughly — squeeze until barely any liquid drips; excess moisture prevents browning and makes the dough loose.
- Masa harina adds corn flavor and helps bind the cauliflower — don’t skip it, but keep the amount small to maintain a low-carb profile.
- Cook over medium heat so the flatbreads brown without burning; a cast-iron skillet gives the best char.
- Store leftovers in the fridge up to 3 days; reheat briefly in a skillet to restore crisp edges.
