Jeffrey Salazar
Pita bread is typically made with wheat flour, which is high in carbohydrates and therefore not suitable for a keto diet. However, several recipes for keto pita bread exist, which substitute wheat flour for low-carb alternatives such as almond flour, coconut flour, or sesame seed flour. These recipes also tend to include other keto-friendly ingredients such as olive oil, avocado oil, and apple cider vinegar. Keto pita bread can be baked or cooked in a pan and is versatile, being used for wraps, dips, or as a pizza base.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1.8g-3g net carbs per serve |
| Calories | 91kcal-131kcal per serving |
| Preparation time | 15 minutes |
| Cooking time | 15 minutes |
| Storage | Store in an airtight container in the fridge |
| Reheating | Microwave for 20 seconds or heat in the oven at 350 degrees for 5 minutes |
| Ingredients | Almond flour, Coconut flour, Xanthan gum, Inulin, Whey protein powder, Avocado oil, Apple cider vinegar, Egg whites, Olive oil, Salt, Nigella seeds, Garlic powder, herbs |
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What You'll Learn
Keto pita bread recipes
Keto pita bread is made with almond flour and other keto-friendly ingredients, making it a great alternative to traditional pita bread, which is typically made with wheat or white flour. Here are some recipes to make keto pita bread at home.
Mad Creations Hub's Keto Pita Bread
This recipe uses a combination of coconut flour, almond meal or flour, inulin, xanthan gum, and yeast to create a keto-friendly pita bread. The pita bread can be baked at 250°C (500°F) on a hot pizza stone or cooked in a hot dry pan. The recipe yields pita breads with only 2g net carbs.
Sugar Free Londoner's Keto Pita Bread
This recipe combines coconut flour, almond flour, psyllium husk powder, and baking powder, with the option to add a pinch of salt. Warm water and olive oil are then added and mixed until a dough forms. The dough is then cut into wedges, rolled out, and baked in the oven at 180°C/350°F (160°C/320°F fan). The pita breads can be stuffed with fillings or served with dips.
Wholesome Yum's Keto Flatbread
This recipe uses blanched almond flour, whey protein powder, psyllium husk powder, baking powder, avocado oil, apple cider vinegar, and egg whites to create a soft and chewy keto pita bread. The oven should be preheated to 350°F (176°C), and the dough is baked until firm. This pita bread can be used for wraps, scooping up dips, or as a pizza base.
Variations and Serving Suggestions
These keto pita bread recipes can be modified to suit personal preferences and dietary needs. For example, coconut flour can be replaced with almond flour or sesame seed flour for a nut-free option. An egg can be added to the dough to ensure a better rise, and the pita breads can be topped with nigella seeds, garlic powder, or herbs such as thyme or rosemary.
Keto pita breads can be stuffed with various fillings such as sliced turkey, cheese, tomato, mashed avocado, and chopped green chile. They can also be used as wraps, such as Greek-style gyro wraps with lettuce, tomatoes, red onion, and tzatziki, or Middle Eastern-inspired wraps with keto falafel, halloumi cheese, lettuce, and tahini sauce. They are also perfect for dipping into soups like zuppa toscana or keto clam chowder.
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Carb content of traditional pita bread
Pita bread is a yeast-leavened, round flatbread made with wheat flour. Its dough separates into two layers when baked, creating a pocket that can be filled with various foods. Pita bread is one of the world's oldest carbohydrates and is considered a carb-dominant food.
The carb count for traditional pita bread is 17 grams per serving, which is slightly higher than the carb count for people with diabetes (15 grams). On average, non-keto bread contains about 20 grams of carbohydrates per serving or slice. Pita bread has a lower carb count than most bread options.
A whole-wheat pita contains 10% of the recommended daily intake for many B vitamins and essential minerals like selenium, magnesium, and iron. Pita bread also contains a healthy dose of protein, with up to 8% of the recommended amount based on a 2,000-calorie diet.
The whole wheat in pita bread can help regulate glucose levels. The American Diabetes Association suggests that choosing bread with whole wheat grains, such as pita bread, can prevent blood sugar spikes. The fiber content in whole-grain pita bread can also benefit digestive health and assist in weight management.
The calorie count of pita bread is relatively low, and a person would need to consume many pitas to contribute to weight gain. Pita bread contains almost identical ingredients to traditional bread loaves and is comparable in nutrition.
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Carb allowance on a keto diet
While there is no strict definition of a low-carb diet, a daily carbohydrate intake of under 100–150 grams is generally considered low. However, to enter ketosis, a metabolic state where your body burns fat instead of carbohydrates for fuel, most people will need to consume fewer than 50 grams of carbohydrates per day. This restricted carb allowance on a keto diet leaves you with limited options, primarily vegetables and small berry servings.
To calculate your net carbs, subtract fibre, sugar alcohols, and other non-digestible carbs from the total carb count. It is important to note that excessive protein consumption on a low-carb diet can prevent you from achieving ketosis. Therefore, it is recommended to aim for a protein intake of 0.7–0.9 grams per pound (1.5–2.0 grams per kg) of body weight.
Additionally, a very low-carb diet must be high in fat to provide sufficient energy and essential nutrients. Choosing fatty meat cuts and incorporating healthy fats like monounsaturated and omega-3 fats into your meals can help meet your fat requirements.
Some people may be tempted to cut out fats along with carbohydrates, but this can lead to hunger and inadequate nutrition. There is no scientific reason to fear dietary fats, as long as you choose healthy options and avoid trans fats.
The transition to a low-carb diet can also come with some challenges. You may experience the "keto flu," feeling unwell for a few days as your body adjusts to burning fat instead of carbs. This transition period typically lasts 3–4 days, with full adaptation taking several weeks.
To make the keto diet more manageable, some creative recipes have been developed, such as keto pita bread. These pita breads are made with alternative flours like almond, coconut, or sesame seed flour, and they have a low carb count, usually around 2 to 3 grams of net carbs per serving. With some simple ingredients and preparation methods, you can enjoy pita bread while staying within your keto carb allowance.
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Ingredients for keto pita bread
There are several recipes for keto pita bread that use a variety of ingredients. Here are some of the most common ingredients used:
- Almond flour: This is a popular choice for keto pita bread as it is low in carbs and has a fine texture.
- Coconut flour: Some recipes use coconut flour instead of or in combination with almond flour. However, it is important to note that coconut flour has a stronger flavour that may come through in the final product.
- Psyllium husk powder: This ingredient helps give the pita bread a chewy texture.
- Baking powder: Baking powder is used to help the pita bread rise and give it a light texture.
- Inulin: Inulin is used to activate the yeast and is typically found in health food stores and low-carb suppliers.
- Xanthan gum: This ingredient helps hold the bread together and can be found in the gluten-free aisle of most supermarkets.
- Yeast: Bakers yeast or dry yeast is used to help the pita bread rise and give it a fluffy texture.
- Olive oil: Olive oil is added to the dough for flavour and moisture.
- Apple cider vinegar: Vinegar helps to balance the flavours in the dough and aids in the rising process.
- Egg whites: Egg whites are used to help bind the ingredients and give the dough structure.
Some recipes may also include whey protein powder for added protein and texture, as well as avocado oil, salt, and other herbs or spices for flavour.
It is important to note that the specific quantities of each ingredient may vary depending on the recipe, and some recipes may include additional ingredients not mentioned here.
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How to cook keto pita bread
Keto pita bread is a gluten-free alternative to traditional pita bread, which is typically made with wheat or white flour. It is a versatile option that can be used as a sandwich, wrap, taco shell, pizza base, or flatbread. Here is a step-by-step guide on how to cook keto pita bread:
Ingredients:
- Coconut flour
- Almond flour (or almond meal)
- Psyllium husk powder
- Baking powder
- Salt (optional)
- Warm water
- Olive oil
- Yeast
- Inulin
Optional Ingredients:
- Xanthan gum to help hold the bread together
- Whey protein powder for texture, lift, and a protein boost
- Avocado oil or any other neutral-flavored oil
- Apple cider vinegar to balance flavors and help with rising
- Egg whites or a whole egg for binding and rise
Instructions:
- Combine the dry ingredients: coconut flour, almond flour, psyllium husk powder, baking powder, and optional salt in a mixing bowl.
- Add the wet ingredients: Pour in the warm water and olive oil. You can also add egg whites or a whole egg here. Stir the mixture with a fork or spatula until a dough forms.
- Knead the dough: Use your hands to knead the dough for around a minute.
- Form a dough ball: Roll the dough into a ball and cut it into 4 wedges. You can also make 12 pieces if you want smaller pitas.
- Roll out the dough: Roll each wedge into a ball and place them on a baking tray lined with parchment paper. Cover with another sheet of parchment paper and use a rolling pin to roll out the dough into flatbreads, around 0.5 cm thick. Smoothen the edges with your fingers.
- Bake the pita bread: Preheat the oven to 180°C/350°F (160°C/320°F fan). Remove the top parchment paper and sprinkle the pitas with sesame seeds or other toppings of your choice. Place the tray in the oven and bake for 20-25 minutes, or until golden and puffy. If large air bubbles form, pierce them with a fork or skewer during baking.
- Serve: Once baked, let the keto pita bread cool slightly and then cut or split it in half to create pockets. Fill these pockets with your favorite fillings such as sliced turkey, cheese, tomato, mashed avocado, or use them for dips!
Cooking Tips:
- If your kitchen is warm, chill the dough in the fridge for 20-30 minutes to make it easier to work with.
- Use a large turner or spatula to transfer the flatbread to the baking sheet instead of using your hands.
- If you prefer a thinner pita bread, roll the dough out to a thickness of 1-2 mm.
- For a nut-free alternative, replace the almond flour with sesame seed flour or coconut flour.
- To achieve a classic pita shape, cut the rolled-out dough into 15-16 cm (6-inch) rounds. Cover and roll again to make them thinner. Place one round on top of another and use a bowl to press down and seal the pita bread. Carefully remove the pita from the bowl, and trim away any excess dough.
- To cook the pita bread on a stovetop, heat a dry pan to moderate temperature and cook each pita for 30-40 seconds on each side until lightly browned and slightly blistered.
- Store the keto pita bread in the refrigerator for up to 5 days or freeze for up to 3 months.
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Frequently asked questions
No, regular pita bread is not keto-friendly as it is a high-carb processed food. However, there are keto pita bread recipes available that use keto-friendly ingredients, such as almond flour, coconut flour, and sesame seed flour. These recipes are low in net carbs, making them suitable for a keto diet.
There are several keto pita bread recipes available that use different combinations of keto-friendly ingredients. Some common ingredients used in these recipes include almond flour, coconut flour, psyllium husk powder, baking powder, and olive oil. The dough is typically cooked in an oven or pan and can be used for wraps, sandwiches, or dips.
Yes, Toufayan Bakeries offer a keto pita bread that is hearth-baked and has an authentic flavor and texture. It is lower in carbs than traditional breads, cholesterol-free, and trans-fat-free.
In addition to keto pita bread recipes, there are other keto-friendly bread options available. These include keto naan bread, keto garlic bread, keto white bread, and cloud bread. These breads are typically made with keto-friendly ingredients and are low in net carbs.
