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Guilt Free Flatbread

As you may know, I’m on a quest to be healthier.  I’m not following any diet plan or anything but what I am doing is trying to eat real food that’s good for me.  I’m loosely basing my objectives around Paleo – low carb, no sugar, no grains and few processed foods. Part of the reason for this is that our family history includes diabetes and gluten intolerance though, I’ve never been tested to show that it’s a problem for me.  Still I’ve had digestive issues that I’ve never really known the cause of (I thought dairy) and this seems to be helping.

Anyway, I was on a quest for a paleo pizza crust or something to use as a tortilla or flat bread for sandwiches.  I found a million recipes for crepe like things and that really wasn’t what I wanted.  Some of these recipes called for 10+ egg whites!  Crazy and kinda gross if you ask me.

I read a bunch of recipes that sounded weird and then set about just putting something together.  And by george it worked.  I made some pretty tasty pizza crusts that could also be used as flat breads that could also be used as tortillas!  Score!  While these do include some things that picky paleo eaters won’t touch (baking powder?) they worked just fine for me and I still felt better about eating these over a traditional pizza crust. I do class these as a ‘not everyday’ food because they aren’t carb free.   Here’s the recipe.  I hope you like em too.

paleo flatbread

Making these was similar to making tortillas (guessing here, I’ve never actually made a tortilla before) in that you roll the dough thin, and then toast it in a lightly oiled frying pan.  I rolled mine between wax paper. You’ll need to take care that the dough isn’t too thin at the edges (if it’s paper thin, it will stick to the wax paper.)  I’d say these were approx 1/8″ or 3mm thin and about 6 inches in diameter.  Trying not to roll your pin right off the edge helps.

paleo pizza crust

I toasted these over low to med heat in a pan with a light brush of coconut oil.  Place your flat bread face down on the pan and then slowly and gently peel back the layer of waxed paper. You’ll see slight bubbles form and they will puff a little.  When brown around the edges you can flip these over easily with a spatula.  Oil wasn’t really necessary if you have a good non-stick pan, but it did create those attractive browned spots we so love on our food.

paleo tortilla

Guilt Free Flatbread
 
Prep time
Cook time
Total time
 
Serves: 6
Ingredients
  • 1 cup Coconut Flour
  • ½ cup Tapioca Flour
  • ¼ cup Arrowroot Flour
  • 2 large eggs
  • ¾ cup water
  • ½ tsp salt
  • 1 tsp baking powder
Instructions
  1. Wisk eggs and water together in a bowl. Set aside.
  2. Mix all dry ingredients in a bowl with a fork. Pour liquid in and mix well with a fork until all ingredients are incorporated. Your dough should be moist but not sticky and form a ball well when squeezed. It will not roll in your palm. Think packing a snow ball, not playing with playdoh.
  3. Form dough into a lime sized ball and flatten slightly in the palm of your hand mending any major cracks that form at the edges.
  4. Place dough between two sheets of waxed paper and roll with a rolling pin until ⅛th of an inch thick.
  5. Remove one sheet of paper and flip the dough into a lightly greased frying pan on low to med heat.
  6. Gently remove the paper from the top of your dough.
  7. When it puffs slightly and browns around the edges you can flip it to toast the other side.
  8. Remove to a piece of paper towel to cool.
  9. When cool store these with sheets of wax paper between them in a ziploc bag in the fridge for 3 or 4 days.
Notes
Calories 163, Carbs 28, Fat 8, Protein 6
Nutrition Information
Serving size: 1

You might see some cracks form in the breads after cooking them – I haven’t found this to be an issue.  They’re pretty pliable and although I haven’t used one as a taco shell yet, I’d imagine it would work as long as your filling isn’t too moist.  If you make these, please let me know in comments what you think!  I’d love to hear what you did with them.  Also, I didn’t add any flavorings to mine, but I bet a bit of garlic powder or cumin for Mexican fillings would be lovely.  Good luck!

gluten free flatbread

Comments

  1. These look great Heather! I agree, all those “breads” made with egg whites are pretty gross…I’ll have to try these though as I have a bunch of coconut flour sitting in the fridge!

  2. That sounds fantastic. I don’t follow that Paleo stuff, but I do eat what I like – just healthier if possible.

  3. Awesome, I can’t wait to try these!

  4. Nice!!!! I admire that you got resourceful and just came up with this recipe. These look really yummy, too. I’m pretty sure as long as the baking powder is gluten free, this should satisfy any Paleo pallette! I’m definitely going to try this.

  5. OH I love this! Thank you for sharing, we love pizza here.

  6. These are great. I added italian seasoning and a little garlic powder. They are a little moist and heavy but hey it was my first go at it! Would be good with some Tzatziki!

    • Thanks for trying them Wendy! I’m glad you liked them. Maybe try and roll them just a tich thinner so they can cook through or if you feel they’re thin enough maybe turn the heat down a bit and let them toast a tad longer. I found mine a bit heavy (coconut flour will do that) but I didn’t feel they were moist. At any rate, I really appreciate you leaving me a comment with your experience. I haven’t tried Italian seasoning yet and now I feel I need to!

  7. You are totally right…they were a little too thick and my pan was a little hot :-) I whipped up that tzatziki and am anxious for the flavors to meld up nicely and i am going to gobble it all down!

  8. HI, Just tried these and I liked the taste. Needed to use quite a bit more than 1/4 c of water so that the dough would “pack like a snowball”. Once with the right consistency they rolled out easily. Mine didn’t brown up like yours but definiately cooked through. I used one as a pizza crust and must admit the coconut flavor of the crust seemed a bit strange to me and just so you know I am very new to gluten free cooking etc. They do seem pretty pliable so I’ll try as a shell for a mexican filling. Thanks for sharing, this is so helpful.

    • Coconut flour is kind of tricky. It varies widely in flavor from mild to strong and also, depending on the climate where you live will absorb more or less liquid. But I’m glad you enjoyed them! It takes some getting used to using gluten free recipes and some are more nutritious than others. Keep at it!

  9. Candi Morgan says:

    Oh my! These are the best.

  10. I swear I was reading my thoughts on your blog. I stopped dairy and have a crazy digestive system. I refuse to go in to a doctor to be diagnosed. Have you found eating like this helps/ fixes it completely?

    • Heather says:

      Yes, it’s fixed:

      bloating,
      gas,
      constipation / the runs,
      joint pain,
      headaches and
      poor energy levels.

      Quite honestly, eating a strict paleo diet is the best thing for me. But it’s tough and expensive. I would say I stick to it 80% of the time. I have maintained a fairly strict gluten-free diet which I suspect has been the biggest factor for me. I do eat treats like popcorn / corn chips now and then and I have started to incorporate some healthy (low glycemic index) gluten free grains like buckwheat and oats into our diets. We eat those mostly in pancake and muffin form :) I’ve also started to eat small amounts of beans now and then (hummus etc) and I’ve been fine.

      I would recommend to anyone to try the paleo diet to ‘reset’ your digestive system and heal the damage that might have been done and then to slowly re-introduce foods back into play (like gluten free grains etc.) I have noticed that since going 100% gluten free I can digest dairy products way way way better. I don’t sit down with a tub of sour cream or anything like that but I can take cream in my coffee now and I never could handle it before. I hope this helps and best of luck to you!

  11. The reason us “Paleo people” don’t use baking powder is because it has “cornstarch” in it. In the Paleo diet, corn is off our menu for many reasons (the main one being it wasn’t around during the Paleolithic era), but it also causes swelling in your joints like legumes do…

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