30 Minute Keto + Low Carb Flatbread
This is a great flatbread recipe that can be personalized; use it as a grain-free tortilla and pizza crust or roll it out even thinner and make sweet and savory crepes.
In India, and in other parts of the world, eating with your hands is common practice at the dinner table. Indian bread such as naan, roti, and parathas are used to scoop up veggies and absorb the delicious savory sauces along the way. However, these classic bread contains refined wheat and lots of carbohydrates, which I try to steer clear of these days. Being able to recreate the dishes that I ate growing up as a child has been a complete game-changer. I use this flatbread in place of traditional Indian naan to scoop up curry such as my cauliflower coconut curry!
Easy 30 Minute Keto + Low Carb Flatbread
Following a keto lifestyle does NOT mean you have to say “no” to flatbread or roti! This particular flatbread is keto, vegan, and gluten-free as it contains no eggs, butter, cheese, or wheat. The coconut and almond flours mixed with the psyllium husk creates the most delicious texture that won’t break when rolled out. Plus, coconut flour is a great low-carb flour for keto baking; almond flour or almond meal is a great alternative to wheat flour for baking and is a huge source of protein; psyllium husk, which you can purchase at any health food store, really brings the flour together, creating a soft and chewy bread. No matter which lifestyle you follow, this vegan, gluten-free, paleo-friendly, low-carb, and most importantly tasty flatbread is a keeper!
- Course: Bread, Gluten Free
- Keyword: Keto, grain Free, Gluten Free, Diwali
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Allergens: Tree Nuts
- Servings: 6
- 2 tablespoons psyllium husk
- 1/2 cup coconut flour
- 1/2 cup almond flour
- 2 teaspoons dry yeast (optional)
- 1 tablespoon cilantro leaves (chopped)
- 2 tablespoons cauliflower (grated)
- 1 jalapeno (chopped, optional)
- 1 cup water (lukewarm)
- 1/4 teaspoon baking soda
- 1 tablespoon olive oil (plus more for brushing)
In a medium mixing bowl, add the psyllium husk, coconut flour, almond flour, dry yeast (if using), cilantro leaves, cauliflower, jalapeno (if using), water, baking soda, and 1 tablespoon of olive oil. Stir the dough with a spatula, then use your hands to knead the dough for 1 minute. The dough should be moist then get softer and slightly dryer as you go.
Keep the dough in your mixing bowl and cover with a moist paper towel, then set aside for 10 minutes. The dough should be soft, elastic, and hold well together, ready to roll.
Cut the dough into 4 even pieces and roll each piece into a small ball. Place one dough ball between two pieces of parchment paper, press the ball with your palm and start rolling with an 8-inch rolling pin.
Unpeel the top layer of parchment paper from the flatbread, then use a 5-7-inch cookie cutter to cut out the round flatbread. Keep the outside dough to reform another ball and roll more (this is how you make 2 extra flatbreads from 4 balls!).
Warm a griddle on medium-high heat and brush some olive oil on the griddle.
Flip the flatbread on the hot pan and carefully peel off the parchment paper from the top.
Cook for 2-3 minutes on the first side, then flip using a spatula and cook for 1-2 more minutes on the other side. Repeat these steps for the rest of the balls. (Note: This dough can be made ahead of time -- simply store it in an airtight container in the refrigerator for up to 5 days -- but the flat bread is best served fresh.)
Note - The dough stays fresh in the refrigerator, in an airtight container, for upto 4 days.
IS IT POSSIBLE TO FOLLOW A KETO DIET AS A VEGETARIAN OR VEGAN?
Low-carb diets have become popular in the last 20 years as many people credit them for weight loss and reduced blood sugar and insulin levels. The ketogenic diet is a low-carb diet that calls for carb intake to be kept under 50 grams per day to maintain ketosis, a metabolic process in which your body burns fat for fuel instead of glucose. It involves drastically reducing carbohydrate intake and replacing it with fat. Traditionally, low-carb diets have relied solely upon meat, dairy, and egg intake, but there are many plant-based options that one can choose instead.
Vegetarian and vegan diets usually consist of grains, legumes, starchy vegetables, and fruits – all foods heavy in carbohydrates. Vegetarians can enjoy a keto diet by sticking to milk, yogurt, cheese, and egg products to meet their protein and fat needs. A vegan diet, however, is a little bit more complicated. Low-carb sources of plant-based protein include tofu, tempeh, and all types of nuts and seeds and their butter. Vegans can also consume coconut products (coconut oil, coconut milk, coconut flakes/shreds), avocados, and plenty of low-starch vegetables and low-sugar fruits.
CAN YOU USE COCONUT FLOUR AND ALMOND FLOUR ON THE KETO DIET?
If you’re new to keto baking you should become acquainted with two of the most versatile flours available– coconut and almond. Both are grain-free, low-carb, and naturally gluten-free – all of which are crucial when you’re trying to stay in ketosis.
If you’re following a low-carb diet, start experimenting with these flours in addition to other keto-friendly baking ingredients such as psyllium husks, ground flaxseed, sunflower flour, and pumpkin seed flour. When you’re craving traditionally carb-heavy foods, almond and coconut flour can be a blessing. Try other baked goods using these flour alternatives such as pizza crust, muffins, cookies, cakes, and more.
Almond flour is the most popular low-carb flour sold in grocery stores. Rich in fiber and protein, almonds are the ultimate superfood and contain only 2 net carbs per serving (¼ cup), meaning they won’t spike your blood sugar. When baking, be sure to use finely sifted blanched almond flour. Almond meal is too coarse in texture and appearance and will yield a grainy result in your baked goods. Because almond flour can be expensive, I will sometimes use the leftover pulp from my Almond Milk recipe and dehydrate it before pulverizing it into almond meal. To make homemade blanched almond flour, make sure to peel your almonds before making the almond milk so that your pulp doesn’t contain any of the brown skins.
Coconut flour has very high fiber content and is low in carbs, making it especially filling and satisfying for those trying to lose weight. This flour is super absorbent and needs a lot more moisture in baking, which can be provided by adding extra oil and water. This is generally why you see eggs being used in keto baking. Similar to almond flour, it also contains just 2 net carbs per serving.
HOW TO MAKE GLUTEN-FREE NAAN BREAD
Let’s start with our ingredients:
Psyllium husk- in keto-vegan baking, I use psyllium husks to create a soft and chewy texture in the flatbread without having to add eggs. Psyllium husk is also high in fiber and is frequently used as a supplement.
Coconut flour- not to be confused with shredded coconut, coconut flour is a low-carb, high-fiber flour and gives the flatbread a slight sweetness.
Almond flour- Almond flour is high in protein and is one of our two main ingredients so try not to sub it out with another GF flour. I love Bob’s Red Mill Almond Flour for this.
Dry yeast- provides rise to our flatbread but is not a must.
Cilantro leaves- you can use any leave herb – cilantro, fenugreek or parsley.
Cauliflower- I like to add cauliflower to the bread. It’s ok to leave it out too.
Water- lukewarm water helps the psyllium husk absorb better.
Olive oil- use any oil such as avocado, sunflower, or grapeseed.
Baking soda- this adds some rise and fluffy texture to the flatbread. You can skip if you don’t have it and it’ll still have great texture.
Roll out your flatbread into perfectly round shapes:
The flatbread dough is delicate so I recommend rolling it out with a rolling pin in between 2 pieces of parchment paper. Use a 5-7-inch cookie cutter to cut out a round shape or if you don’t have a stencil, just use any round bowl and follow its shape with a small, sharp knife.
HOW TO STORE AND FREEZE FLATBREAD
Since there’s no dairy or eggs in this flatbread, you can store it in your pantry in an airtight container or on a plate covered with plastic wrap to keep it soft for up to 3 days.
These can also be frozen for up to 3 months. Just be sure to wrap each one separately in foil when you store in the freezer so that they don’t stick to each other.