Vegan keto flatbread
Home Metabolic Dietary Therapy: Fasting, Keto and Functional FoodsCancer-Fighting Recipes Vegan Keto Coconut Flour Flatbread Wraps | Gluten-free, Egg-free, Dairy-free, Low Carb

Vegan Keto Coconut Flour Flatbread Wraps | Gluten-free, Egg-free, Dairy-free, Low Carb

by Maggie Jones
6 comments
85

I’m not usually one to try to reproduce the Standard American Diet within the constraints of my plant-based, ketogenic diet. I believe vegetables and healing oils are the best things to eat and proudly embrace eating just vegetables and healing oils. Which is to say that most of my meals are salads. You may have noticed.

Sometimes, though, you just really miss bread. And sandwiches, and pizza, and tacos or whatever other savory carb it happens to be for you.

When you start feeling that itch, this flatbread is the perfect way to scratch it with all-natural, minimally processed ingredients and just as minimal effort.

These vegan keto flatbreads are:

  • egg-free
  • dairy-free
  • gluten-free
  • grain-free
  • legume-free
  • tree nut-free (are coconut really nuts?)
  • low FODMOP
  • low carb at only 2.0g net carbs per bread
  • pliable
  • delicious

In fact, they are only five ingredients including water!

  • coconut flour
  • psyllium husk
  • baking soda
  • coconut oil
  • water

I’ve made them on the stovetop in my little Hong Kong kitchen with no oven, while travelling with no measuring cups, and in the oven when I was too fatigued to tend the skillet.

Low carb coconut flour flatbread with no eggs and no dairy.

Most of the time I just combine the ingredients in a bowl using my food scale (no measuring cups or spoons to wash (and let them sit for 5 minutes or so.) Then, I divide the dough into 6 balls and press them into flat little disks with the heel of my hand.

If you want to get fancy, like I did here, you can roll out the dough between two pieces of parchment and use a bowl as a template to create near-perfect circles. Start by dividing the dough into quarters and rolling each out to 1/4 inch thick before cutting with the bowl. Combine the scraps you cut away to make your last 2 flatbreads.

I improvised a silicon mat instead of parchment paper and a can of tomatoes instead of a rolling pin. It still worked fine. Did I mention this vegan keto flatbread recipe is almost foolproof?

From there, it’s up to you if you want to cook your flatbreads in the skillet or the oven. The skillet method adds attractive brown spotting but can be a little more work as you need to cook the flatbreads one at a time and flip. In the oven, you can arrange them all on a baking sheet and just remember to flip once.

However you cook them, these little vegan keto flatbreads are very forgiving and generally hard to burn.

Use them as wraps for a sandwich, taco, burrito, pizza or any other way your heart desires. They’re super neutral flavored and work for savory or sweet applications. These vegan keto flatbreads are even tasty plain!

Vegan keto flatbread

Low Carb Flatbread with No Egg, No Dairy, No Gluten, No Nuts

I’m not usually one to try to reproduce the Standard American Diet within the constraints of my plant-based, ketogenic diet. I believe vegetables and healing oils are the best things… Cancer-Fighting Recipes vegan, plant-based, low carb, keto, coconut flour vegan keto Print This
Serves: 6 flatbreads Prep Time: Cooking Time:
Nutrition facts: 85 calories 5.8 grams fat

Ingredients

  • 1/2 cup (56g) coconut flour
  • 2 tbs (17g) psyllium husk
  • 1/4 tsp (1 gram) baking soda
  • Up to 1/4 tsp salt, if desired
  • 2 tbs (28g) coconut oil
  • 1 cup (240g) filtered water, plus more if needed

Instructions

Prepare the Dough

  • Combine the coconut flour, psyllium husk, baking soda and salt, if using, in a medium bowl. Stir well to combine and remove any lumps.
  • Add the coconut oil and mix until well-combined. 
  • Add the water and mix until well combined. Let sit for 5 minutes for the liquids to distribute. 
  • The mixture should have a doughy texture. If it's too thick to be pliable, add a little more water. If it's too runny, add a tsp more psyllium husk. If adjustments were made, let the dough rest another 5 minutes.

Roll the Rounds

  • Method 1 (easier): divide the dough into 6 equally-sized balls and press or roll each until about 1/4 inch (1/2 cm) thick.
  • Method 2 (more perfect circles): divide the dough into 4 equally-sized balls. Roll each ball between two pieces of parchment paper until about 1/4-inch (1/2 cm) thick. Cut out a circle using a bowl, pan-lid, or other template. Collect the scrap dough to make your last 2 flatbread rounds. 

Oven Method (easier)

  • Place the rounds on a parchment-lined baking sheet and cook in a pre-heated 350F/ 180C oven until beginning to brown, about 10 minutes.
  • Flip the rounds and continue cooking until light brown, about 2-4 more minutes.

Stovetop Method (prettier)

  • Lightly oil a large skillet with a little coconut oil on a paper towel. Heat over medium-high.
  • Place a flatbread round on the skillet and cook until bottom is beginning to brown, about 3-4 minutes.
  • Flip and continue cooking until the bottom is beginning to brown, about 1-3 minutes more.
  • Stack on a plate and continue with the next flatbread.

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6 comments

Jonathan Lehan May 27, 2020 - 11:24 pm

The flatbreads look great. Come on up to Mendonesia and we can make Thai lettuce wraps.
Good thoughts, and…cheers, jl

Reply
Maggie Jones May 28, 2020 - 10:04 am

Mmmm… sounds amazing! I have just the sauce – https://cancerv.me/2019/04/20/thai-style-noodle-salad-with-spicy-peanut-free-dressing/

Much love to you and Annett!

Reply
Kellie Beverley June 21, 2020 - 3:13 pm

Thanks for sharing your recipe. I made these for dinner tonight and they were delicious!!

Reply
Maggie Jones June 21, 2020 - 3:17 pm

Hooray! That makes me so happy! Thanks for letting me know!

Reply
Jenny July 3, 2020 - 5:17 pm

Wow! They are really really good Thank you for sharing! Look forward to trying some more of your recipes…

Reply
Maggie Jones July 3, 2020 - 5:58 pm

Yay! I’m so happy you like them, too!

Reply

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