By DailyHealthPost

Grain-Free Flatbread Recipe: 10 Healthy Ways to Keep Bread In Your Diet

flatbread recipes

True celiac disease is relatively uncommon. It is an autoimmune condition in which your body simply cannot process the proteins in wheat, which ends up damaging the small intestine.

Celiac disease can lead to serious health consequences, such as anemia, pancreas and gall bladder dysfunction, nutrient deficiency, infertility and miscarriage, osteoporosis, central and peripheral nervous system disorders, and cancer. (1) It’s unknown what causes celiac disease and there is no curent cure.

Much more common are gluten sensitivity, intolerance, or allergy—relatively new conditions that are more difficult to diagnose and are often lumped together as “gluten-related disorders” with celiac disease. (2) That why plenty of people are moving towards gluten-free options incuding flatbread recipes.

The Problem with Gluten

“Gluten-related disorders” can result in bloating, irritable bowel syndrome, autism, constipation, diarrhea, headaches, depression, skin conditions, and more unpleasant reactions. Interestingly, sensitivity to wheat is most prevalent in North America and Europe than elsewhere in the world, although gluten intolerance is rising in developing countries. (3)

Incidences of gluten intolerance have quadrupled in the last 60 years.

The causes of gluten sensitivity have not been definitively established by the medical community, perhaps due to political factors. (4)

Hypotheses include:

Bread in various forms is a food staple of almost every culture. People who limit their wheat and gluten intake are finding more alternatives readily available but the one thing that they likely miss the most is bread. The gluten in wheat is what gives bread its satisfying texture.

That’s why we’ve put together recipes for 10 delicious and versatile flatbreads that can be used in any way you would enjoy wheat bread. They’re just as delicious too! Because they require so few ingredients, flatbread is remarkably easy to make without gluten.

10 Wheat- and Grain-free Flatbread Recipes

Feel free to experiment with your own toppings for a satisfying culinary experience without the bloat. Use organic ingredients whenever possible for full nutrition and flavor without synthetic chemicals.

1. Flatbread with Almond Flour

Top with steamed spinach and poached eggs for a great breakfast.

Ingredients:

  • ¼ cup arrowroot flour
  • 2 tablespoons coconut flour
  • ¼ cup tapioca flour
  • ¾ teaspoon pink Himalayan salt
  • ½ cup water
  • coconut oil or ghee to grease the pan

Directions:

  1. Whisk together flours and salt in a large mixing bowl.
  2. Add water until combined.
  3. Heat a skillet over medium heat and grease with coconut oil or ghee.
  4. Pour a third of the batter into the pan.
  5. Let the bread cook for roughly 2 minutes on each side.
  6. Then, reduce heat, cover, and cook until firm and golden.
  7. Repeat for the other two pieces of bread.

2. Simple Garlic Onion Flatbread

This flatbread is wonderful when paired with blue cheese and cooked pears, caramelized onions, and balsamic vinegar.

Ingredients:

  • ½ cup almond flour
  • ½ cup tapioca starch
  • ½ cup filtered water
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon sea salt
  • ¼ teaspoon white pepper

Directions:

  1. Preheat oven to 350°F.
  2. Line a cookie sheet with parchment paper.
  3. Combine all ingredients in a large bowl and stir until well combined.
  4. Heat cast iron skillet over medium and heat olive oil to coat.
  5. Pour about ¼ cup of the batter into the heated pan and spread until even.
  6. Cook 1-2 minutes per side. Remove from pan and place on baking sheet.
  7. Repeat until all batter has been used.
  8. Bake flatbreads in the oven for up to 20 minutes until golden brown. Do not skip this step.
  9. Remove from the oven and allow to cool slightly before enjoying.

3. Rosemary Garlic Flatbread

This bread makes a flavorful replacement for pizza dough!

Ingredients:

  • 1 cup tapioca flour
  • ¼ cup coconut flour, sifted
  • ½ teaspoon sea salt
  • ½ cup full-fat coconut milk
  • ¼ cup ghee or coconut oil
  • 1 egg, beaten
  • 1 teaspoon fresh rosemary, finely chopped
  • 1-2 garlic cloves, finely chopped
  • Extra virgin olive oil and extra sea salt for garnish

Directions:

  1. Preheat oven to 450’F and place an oiled pizza stone or cast iron skillet into the oven to warm.
  2. In a small saucepan, heat coconut milk with ghee over medium-low heat until hot. Do not let it boil.
  3. Combine flours and salt in a large bowl.
  4. Pour coconut/ghee mixture into the bowl and mix until combined. Let it sit for a couple of minutes to cool.
  5. Add the egg and mix until combined.
  6. Remove the pizza pan and pour batter into the center of the pan. Spread evenly until about ¼ inch thick.
  7. Sprinkle rosemary and garlic on top.
  8. Bake 9-12 minutes until golden and as crispy as you like.
  9. Remove from the oven, brush bread with olive oil and sprinkle sea salt to taste.

4. Butternut Squash Flatbread

A real treat!

Ingredients:

  • 2 tablespoons coconut flour
  • 2½ teaspoons grass-fed or vegetable gelatin
  • ¼ cup plus 2 tablespoons well-cooked and mashed butternut squash or sweet potato
  • 2 tablespoons butter, ghee, or coconut oil
  • 2 eggs at room temperature
  • ¼ teaspoon sea salt (more or less to taste)

Directions:

  1. Have all ingredients at room temperature.
  2. Preheat oven to 400°F and line a baking sheet with parchment paper.
  3. First, stir together coconut flour and gelatin.
  4. In a separate bowl, mix together squash/sweet potato and butter until smooth.
  5. Stir in the coconut flour/gelatin mixture until combined.
  6. Add egg and sea salt and stir until combined.
  7. Spoon batter into circles on the baking sheet to about ¾ inch thick.
  8. Bake for about 12 minutes, then carefully peel bread from parchment paper and flip. Bake breads for another 5 minutes until they are dry to the touch.
  9. Remove baking sheet from oven and allow to cool completely.
  10. Enjoy immediately.

Topping suggestions:

  • Scallions
  • Cheddar cheese

5. Cheesy No-cheese Flatbread

Nutritional yeast is a superb source of B-complex vitamins, magnesium, and zinc and adds a cheesy flavor with significant fiber and low sugar.

Ingredients:

Directions:

  1. Place a pizza stone in the oven and preheat to 500°F.
  2. Place tapioca starch in a mixing bowl and set aside.
  3. Add the coconut milk, oil, and salt into a small pan and heat over medium heat. Remove from heat just before it boil. Add mixture to the flour.
  4. Mix with a spoon, then set aside to cool for five minutes.
  5. Add the nutritional yeast, oregano, white pepper, and half of the rosemary to the dough.
  6. Knead together to incorporate everything.
  7. Carefully remove the hot pizza stone from the oven, then spread the dough over the stone.
  8. Drizzle a little olive oil over the dough and sprinkle on the remaining rosemary, then bake for 8-10 minutes.
  9. Cool until warm to the touch.
  10. Drizzle with more olive oil, sprinkle with sea salt flakes; slice and serve.

Serving suggestions:

  • Serve warm with curries or pasta dishes
  • Use as a pizza crust

6. Flatbread with Yucca Root

Yucca root (cassava) is rich in vitamins, minerals, and health-promoting phytochemicals. It’s been found to moderate blood sugar, relieve arthritis symptoms, boost the immune system, promote healthy skin, and is loaded with antioxidants. (7, 8) High in carbohydrates and low in protein, this flour isn’t appropriate for a paleo-type diet.

Ingredients:

  • 1 cup well-peeled, coarsely chopped yucca root, boiled and drained (cook for about 25 minutes or until fork-tender)
  • ¼ cup flax seeds
  • ½-¾ teaspoon garlic sea salt (or favorite seasoning blend)
  • ¼ cup avocado or olive oil
  • 1 egg

Directions:

  1. Preheat oven to 375°F.
  2. Combine all ingredients in a blender or food processor.
  3. Once a batter is formed, pour onto a 1-inch deep baking sheet lined with parchment paper.
  4. Spread batter until about ¼” thick.
  5. Bake for 25 minutes or until cooked through. Once cooked, it should be very similar in texture to glutenous flatbread.

Topping suggestions:

  • Avocado
  • Use fresh herbs like rosemary, oregano, basil, tarragon, or chives to jazz up this flatbread–it’s a blank canvas ready for your creativity!

7. No-grain, No-nut Plantain Flatbread

This fruity (but not sweet) bread is remarkably versatile to top with either sweet or savory—let your imagination run free.

Ingredients:

  • 1 tablespoon extra virgin coconut oil
  • 1 medium green/slightly-yellow plantain, peeled and chopped
  • 2 eggs
  • sea salt to taste

Directions:

  1. Preheat oven to 375°F.
  2. Grease a 9 X 9-inch baking pan with coconut oil or olive oil.
  3. In a high-speed blender, combine the plantain, eggs, and salt and pulse until smooth.
  4. Pour the mixture into the baking pan.
  5. Bake for 25 to 30 minutes until the flatbread is set.

Topping suggestion:

Poached eggs, drizzled with honey and sprinkled with freshly ground black pepper and thinly sliced chives.

8. Cauliflower Flatbread

Turmeric is a super spice and adds a gorgeous golden color to foods while cauliflower is a cruciferous vegetable with lots of vitamins K and C.

You may substitute almond meal with any other flour if you want to make this recipe nut-free.

Ingredients:

  • 2 cups raw riced cauliflower
  • 4 eggs
  • 1 cup almond meal
  • 3 teaspoons turmeric powder
  • ½ teaspoon sea salt

Directions:

  1. Preheat oven to 350°F. Line a baking tray with parchment paper.
  2. In a medium bowl, mix all ingredients listed above and combine well.
  3. Transfer mixture to the lined baking tray and evenly press it into a rectangle about ¼ inch thick.
  4. Bake for 30 minutes or until golden.
  5. Once baked, cool completely and gently remove the parchment paper.
  6. Slice flatbread and store refrigerated for up to one week.

9. Potato Flatbread

This flatbread is hearty, with protein-rich garbanzo bean (chickpea) flour and is suitable for restricted diets.

Ingredients:

  • 1 – 10 oz. russet potato, peeled and cut into cubes
  • 1 tablespoon psyllium husk mixed with ⅓ cup water
  • 2 tablespoons olive oil
  • 1 cup garbanzo bean flour
  • 2 teaspoons Italian seasoning
  • 1 teaspoon pink Himalayan salt
  • ½ teaspoon garlic powder

Directions:

  1. Preheat the oven to 350°F.
  2. Prepare and line a baking sheet with parchment paper.
  3. Whisk together garbanzo bean flour, Italian seasoning, salt, and garlic powder.
  4. Fill a small pot with water and bring it to a boil over high heat.
  5. Lower heat, add the chopped potato and boil until tender, about 10 minutes.
  6. Drain potatoes and place in a food processor. Process until smooth, scraping down the sides as needed.
  7. Add the psyllium husk/water mixture and oil and process to combine.
  8. Add the potato mixture to the dry ingredients and stir to combine.
  9. Dump the dough onto the baking tray.
  10. Using the back of a spatula, spread out the mixture making sure it is an even ¼ inch thick.
  11. Bake for 30 minutes and cool for 10 minutes before eating.

Topping suggestions:

10. Honey Garlic Flatbread

Honey garlic goes with everything. Mmmmmm.

Ingredients:

  • 1 ¼ cups cassava flour
  • 1 teaspoon baking powder
  • 4 tablespoons avocado oil or grass-fed butter/ghee, melted
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt
  • 3 fresh garlic cloves, finely minced or grated
  • 4 tablespoons organic sour cream
  • ½ cup filtered water
  • 2 tablespoons raw, unfiltered honey (local if you can get it)
  • ¼ – ½ cup grated raw parmesan cheese, optional

Directions:

  1. Preheat oven to 400°F.
  2. In a large mixing bowl, combine flour, baking powder, garlic powder, and sea salt. Set aside.
  3. In a small saucepan, melt butter/oil over medium-low heat.
  4. Add garlic and cook about 1-2 minutes.
  5. Remove from heat and add to the flour mixture.
  6. Add sour cream, honey, and water to the flour mixture. Stir to combine.
  7. Once the dough starts to come together, use clean hands to finish mixing and form dough into a ball. Break dough in half and form into two dough balls.
  8. Place a large sheet of parchment paper the size of your baking sheet on a flat surface. Drop one dough ball on the parchment paper. Place a second sheet of parchment paper (the length of your baking sheet) on top of the dough ball.
  9. Using a rolling pin on top of the parchment paper to roll the dough out into a circle about 1/8″ thick.
  10. Remove the top layer of parchment and lay the bottom layer (with the bread) on the baking sheet.
  11. Repeat the same steps for the second flatbread.
  12. Place in everything in the oven and reduce temperature to 375°F.
  13. Bake for 20-25 minutes until the flatbread edges are light brown and crispy.
  14. Remove from oven and allow flatbread to cool on baking sheet for 15-20 minutes.
  15. Drizzle with a generous amount of honey and add other toppings as desired. Enjoy!

In addition to these flatbread recipes, try some scrumptious gluten-free cookie recipes here to satisfy your sweet tooth.

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