Keto Flatbread
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Keto flatbread is a low-carb, low-calorie alternative to bread or pita, made with just 3 ingredients! No baking, no grains, and no yeast needed, they take minutes to prepare! Paleo, Gluten Free, Grain Free. 2 grams net carbs.
Why this keto flatbread recipe works
Ever since going on a keto diet, I’ve been missing pita and flatbread SO much. While I do enjoy a good keto bagel or donut, I can never pass up a simple flatbread.
This keto flatbread recipe is so easy to whip up. You do them on the stovetop, but the key is to cover the frying pan and cook over low heat. This results in a perfectly crispy outside and easy flipping.
As mentioned, THREE ingredients are needed (spices don’t count and are optional).
If made correctly, I promise they won’t taste eggy and will be durable and perfect for all your flatbread, pita, and wrap replacement needs. I’ll walk you through the whole process so you can enjoy them in no time.
Ingredients needed
- Coconut Flour. Coconut flour acts as a sponge and, when paired with egg whites, gives the mixture a thicker texture. Various brands of coconut flour have different strengths, so you may need to add a little extra.
- Egg whites. Low in calories and high in protein, you can use liquid egg whites (from a carton) or break individual eggs and separate the yolks.
- Baking powder. Gives the keto flatbreads some rise and leavening.
- Herbs/spices. Add anything or everything you want- salt, pepper, Italian herbs, red pepper flakes, etc.
How to make keto flatbread
Start by adding your egg whites to a large mixing bowl. Add your coconut flour and baking powder and whisk very well, until combined. You’ll want to let the mixture sit for several minutes to thicken.
While the keto flatbread batter sits, prepare your pan to cook the flatbreads. Grease a large nonstick pan with cooking spray and heat over medium-low heat. Once hot, add ¼-cup portions of the flatbread mixture and spread them out with a rubber spatula. Cover the pan immediately, so the hot air cooks evenly. Once bubbles start to appear around the edges, remove the cover, flip it over, and cook for another 1-2 minutes. Repeat the process until all the batter is used up.
How to use low carb flatbread
Wrap. Fill with grilled chicken, deli meats, or roasted vegetables and roll tightly. The flatbread stays pliable enough without cracking.
Quesadilla. Add cheese and fillings, fold in half, and toast in a skillet until crisp. It browns well without becoming brittle, making it ideal for stovetop cooking.
Flatbrad pizza. Use as a quick pizza base. Pre-toast for 1-2 minutes before adding sauce and toppings to prevent sogginess, then bake until crisp around the edges.
My recipe tips
- Adjust the batter. If your batter is too thin, add a little extra coconut flour. Start with one teaspoon, then add more as needed.
- Cover the pan. For perfectly cooked flatbread, be sure to cover the pan while it is cooking. Leaving them uncovered will give the flatbread an eggy texture, which we would like to avoid!
- Use 1/4 cup portions. Do not pour too much of the flatbread batter into the pan; the thinner the flatbreads, the better the texture.
- Cool completely. Cool the flatbreads before using them for sandwiches, wraps, pizza, and similar dishes. They can be quite fragile when still warm.
- Add flavorings! I kept the base recipe without any set spices, but feel free to add salt, herbs, or whatever you’d enjoy.
Storing leftovers
To store: Leftover keto flatbread should be stored in the refrigerator at all times. Keep them covered or in a sealed container. The flatbreads will keep for up to 5 days.
To freeze: Place individual flatbreads in ziplock bags and store in the freezer to enjoy at a later time. They will keep well frozen for up to 2 months.
Frequently asked questions
You can swap out the coconut flour for almond flour, but you will need to double the amount of almond flour. Start with ½ cup of almond flour and add more as needed.
I use egg whites in this recipe to keep calories low and to make the flatbread fluffier and lighter. You can use whole eggs, but be wary that the texture can be quite ‘eggy’ and dense.
Unfortunately, the egg whites are necessary for these low-carb flatbreads. You may prefer 2 ingredient flatbread or flourless flatbread instead.
Watch the step-by-step video below
Keto Flatbread (3 ingredients!)
Ingredients
- 1/4 cup coconut flour
- 2 teaspoon baking powder
- 12 large egg whites can use cartoned egg whites
- 1 teaspoon spices of choice salt, pepper, etc.
Instructions
- In a large mixing bowl, combine the egg whites, coconut flour, baking powder, salt and any other spices and whisk immediately to avoid clumping. Set aside.
- Coat a large frying pan with oil and on low heat, allow to heat up completely. Once hot, pour 1/4 of the mixture into the pan and cover immediately. Once bubbles start to appear on the edges, remove cover and flip and cook for 1-2 minutes. Repeat the process until you have four, large flatbreads.
- Allow to cool completely before using.
Notes
Nutrition
More low carb bread recipes
- Keto English Muffin– Ready in about two minutes, it’s got all the nooks and crannies begging to be slathered in butter.
- Keto bread– Classic keto sliced bread that has thousands of positive reviews!
- Keto buns– My soft and fluffy buns need just 5 ingredients and are SO good on their own.
- Keto rolls– Use these as dinner rolls or to soak up keto soups and stews.
Oh I really hope you can help reduce your grandma’s high cholesterol – that would be so awesome! My grandma was diagnosed with diabetes and really did turn her reverse it a whole lot with food so I am taking this as a sign to try and help her more with it. Those flatbreads are such a great idea for anyone watching their intake.
Thanks Jessica- I hope so too!
I’m so sorry to hear about your own grandma- It’s amazing what nutrition can do 🙂
Ok, is it supposed to be a dough or wet mix? And if dough, how wet of dough? Thanks!
No, it’s like a egg mix- Similar to a thin pancake batter.
Ahhhhh, that explains why this first time was an epic fail whale! I just kept mixing in flour absentmindedly, and they went from paleo wraps to paleo dog treats. Chips and Salsa say thank you :-p
Hmmmn…. Sounds like it would go great with some tandoori pulled chicken, lol. Funny thing about this post, a big reason I starts perusing your blog was for recipes for my great aunt. My folks and I take care of her health. She has end stage liver disease, plus some other factors. Our first line of health arsenal is nutrition; we make nearly all of her meals, kinda like a healthy meals-on-wheels deal. She had to very recently make a switch from a simply liver-healthy diet to liver-healthy/gluten-free/sugar-free. Though this means no more homemade tortillas, I’m pleased to announce her liver is In the best shape ever in 5 years. How is your grandmother doing now? More importantly, was this recipe grandma-approved, lol?
If you ever want to talk nutrition and healing, give a holler 🙂
Absolutely!
They sure were, thanks for asking!
Okay important question. I see coconut flour in most of your recipes and they look wonderful and clearly you have lucky with coconut flour, but every time I use it the finished product is awful. Every single time. So I was wondering what type you use, what brand, and if you have had bad experiences. I’m just so confused as to why it doesn’t work for me (it does if I use a few tablespoons and other types of flour but alone it doesn’t work at all).
Thank you!
Lindsey
Hi Lindsey! I only use the Bob’s Red Mill or Trader Joe’s coconut flour as my go-to’s- other brands have very different variables!
Do you have a guess on calorie count?
Hi Jasmine! Sure do- If you add the ingredients into myfitnesspal or another calorie calculator, it will provide it for you 🙂 Enjoy!
I am having a hard time with mine sticking to the pan. Any ideas on why this might be? I’m using olive oil and I have it on low. Am I maybe just not using enough oil? Is there supposed to be a “lake of oil” or is it just supposed to be coated? I’m loving the flavor (made mine with rosemary) but I’m frustrated by the sticking since it usually results in my finished flat bread cracking and tearing.
Hi Leslie- Could it be an issue with the pan itself? I barely need more than a spray of oil and they come out perfectly 🙂
what is wrong with using egg whites from a carton?
Hi Lois! From experience, because the carton whites are generally processed, they don’t have as much bounce or fluff in them- You’re welcome to try it out though! 🙂
Just found these on Pinterest and had to try them immediately! SO good! Thank you! I made them added cheese (I’m LCHF, not Paleo), avacado, and green onion. Yep, this one’s a keeper!
Oh yay! I’m so glad you enjoyed it, Theresa- Those additions sound fantastic!
Love these! So easy to make! I (accidentally) put coconut flour in with egg yolks, then added baking soda, chili powder & sea salt. Cooked them the same way, their just as wonderful!
Oh yay! Thanks so much for the feedback, Nancy- Chili powder and sea salt is my FAVORITE duo 🙂
Can You Use This Paleo Flatbread For A Pizza Crust?
Hi Patricia! 🙂 I have a recipe for 3 ingredient paleo pizza bases on here- They produce a much better ‘crust’ than this flatbread 🙂
You can bake these too! I poured the batter in a greased 12 by 9 pan. (You could pour over greased aluminum foil too.) I cut into fourths when it came out and it was awesome! Thanks for the recpie!!
YES! I’ve got a twist on this coming up- Enjoy, Brooke!
If you cover the batter after putting it in the pan how are you suppose to know when it starts bubbling?
Hi Lisa, I used a transparent one- If you don’t have one, cook it for 3 minutes or so 🙂
I just saw another site using your your recipe, text & photos. I don’t know if you’re affiliated with them or not. Here’s the post
https://paleodietrecipesworld.com/3-ingredient-paleo-flat-bread/
Thanks so much for letting me know, Edward- I really appreciate it. I’ll be getting in touch with them, they have several of my recipes on there!