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Keto flatbread is a low carb and low calorie alternative for bread or pita bread, and made using 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.
Ever since going on a keto diet, I’ve been missing pita bread and flatbread like crazy! While I do enjoy a good keto bagel or keto donut, I can never go past a simple flatbread.
This keto flatbread recipe is so easy to whip up. You do them over a stovetop but the key here is to ensure you cover the frying pan and cook on low heat- Doing this results in the perfect 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 be durable and perfect for all your flatbread, pita bread and wrap replacement needs!
How to make keto flatbread
The Ingredients
- Coconut Flour- Coconut flour acts as a sponge and when paired with the egg whites, give it a thicker texture. Various brands of coconut flour have different strengths, so you may need to add a little extra.
- Egg whites– Low calorie and high protein, you can use liquid egg whites (from a carton) or break individual eggs and separate the yolks from them.
- 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.
The Instructions
Start by adding your egg whites into 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 is sitting, start preparing your pan to cook the flatbreads on. Grease a large, non-stick pan with cooking spray and heat up on low-medium heat. Once hot, add ¼ cup portions of the flatbread mixture and use a rubber spatula to spread it out. Cover the pan immediately, so the hot air cooks evenly. Once bubbles start to appear around the edges, remove the cover, flip and cook for another 1-2 minutes. Repeat the process until all the batter i used up.
Can I use almond flour instead of coconut flour?
You can swap out the coconut flour for almond flour, but you will need to double the amount of almond flour.
Start by using ½ cup almond flour and add more as needed.
Can I use whole eggs instead of egg whites?
We use egg whites in this recipe to both keep the calories low but also have a fluffier and lighter flatbread. You can use whole eggs, but be wary that the texture can be quite ‘eggy’ and dense.
Is there a vegan substitute?
Unfortunately, the egg whites are necessary for these low carb flatbreads.
You may prefer 2 ingredient flatbread or flourless flatbread instead.
Low Carb Flatbread Tips
- If your batter is too thin, add a little extra coconut flour.
- For perfectly cooked flatbread, be sure to cover the pan while they are cooking. Leaving them uncovered will leave the flatbread having an eggy texture, something we would like to avoid!
- Do not pour too much of the flatbread batter on the pan, as the thinner the flatbreads are, the better the texture.
- Add flavorings! I kept the base recipe without any set spices, but add salt or herbs or whatever you’d enjoy.
- Cool the flatbreads before using it as a sandwich, wrap, pizza etc. They can be quite fragile when still warm.
How to eat low carb flatbread
- Wrap- Fill your flatbread with your favorite sandwich fillings and wrap up and enjoy!
- Quesadilla– Fill your flatbread with cheese, avocado and other fillings, flip in half and toast on a hot pan or griddle. Serve with salsa and condiments.
- Flatbread pizza– Use the low carb flatbread as a pizza crust. Spread the flatbread with tomato sauce and toppings of choice, and bake in the oven until crisp on the edges and the cheese/toppings has melted.
Storing and Freezing Flatbread
- 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.
More Low Carb Recipes you’ll enjoy
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
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!