30 Minute Keto + Low Carb Flatbread

Anyone familiar with a low-carb diet knows that bread is off-limits! That’s why my vegan almond coconut flatbread is truly a lifesaver. Made in just 25 minutes and with 7 ingredients, this flatbread is keto, vegan, grain-free, gluten-free, and contains absolutely no eggs, butter, or cheese, which are commonly used in keto baking. Coconut and almond flour are combined with psyllium husks to create a pillowy and pliable flatbread that won’t break when rolled out.

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 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, this 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!

 

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 crusts, 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 an 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 a 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 leaf 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 it 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 it in the freezer so that they don’t stick to each other.