Flat Bread On Keto: Good Or Bad?

The keto diet is notorious for its strict no-bread rule, but flatbreads are an exception. With the right ingredients, it's possible to make a keto-friendly flatbread that is both tasty and healthy. This flatbread is made with almond flour, coconut flour, or a combination of the two, along with other ingredients like psyllium husk, eggs, and olive oil. It's a versatile dish that can be used as a sandwich, in a bread basket, or enjoyed with soups, salads, dips, and even as a pizza base.

Keto flatbread recipes

The Basics

Keto flatbread is a low-carb alternative to bread or pita bread and can be made using a variety of simple ingredients. It can be cooked in the oven or on the stovetop, depending on the recipe.

Stovetop Coconut Flour Flatbread

This recipe uses coconut flour, egg whites, and baking powder. It serves as a durable wrap, pita bread, or flatbread replacement.

Ingredients:

• 1/4 cup coconut flour
• 2 teaspoons baking powder
• 12 large egg whites
• 1 teaspoon spices of choice (salt, pepper, etc.)

Instructions:

• Combine the egg whites, coconut flour, baking powder, and spices in a large mixing bowl and whisk well.
• Grease a large non-stick pan and heat on low-medium heat.
• Pour 1/4 of the mixture into the pan and cover immediately.
• Once bubbles start to appear, remove the cover, flip, and cook for another 1-2 minutes.
• Repeat until all the batter is used.

Baked Almond Flour Flatbread

This recipe uses almond flour, mozzarella cheese, cream cheese, and seasonings to create a tasty flatbread that can be used for sandwiches or as a pizza base.

Ingredients:

• 2 cups shredded mozzarella cheese
• 2 tablespoons cream cheese
• 1/2 cup almond flour
• Seasonings of choice

Instructions:

• Preheat your oven to 350°F and prepare one or two baking sheets with parchment paper.
• Combine the mozzarella and cream cheese in a microwave-safe bowl and heat until melted, stirring every 15 seconds.
• In a separate bowl, mix together one egg and the almond flour.
• Add the melted cheese to the flour mixture, stirring between additions.
• Press the mixture onto the prepared baking sheet, flattening it as evenly as possible.
• Bake for 15-17 minutes or until the bread turns golden.

Greek Yogurt Flatbread

This recipe uses Greek yogurt, mozzarella cheese, and eggs to create a versatile flatbread that can be used for sandwiches, pizza, breakfast, or with soup.

Ingredients:

• 3/4 cup Greek yogurt
• 1 cup shredded mozzarella cheese
• 1/4 teaspoon Italian seasoning (optional)

Instructions:

• Preheat your oven to 415°F and line a large baking sheet with parchment paper.
• In a medium bowl, whisk the eggs, then add the Greek yogurt and stir until smooth.
• Stir in the mozzarella cheese, salt, pepper, and Italian seasoning.
• Pour the batter onto the lined baking sheet and spread it into a thin oval or rectangle.
• Bake for 19-21 minutes or until golden brown.
• Let the flatbread cool for 5 minutes before cutting and serving.

Keto Dough Flatbread

This recipe uses a keto dough base and a variety of toppings to create a delicious and versatile flatbread.

Ingredients:

• 2 tablespoons olive oil
• 1 teaspoon fresh lemon juice
• 1 teaspoon fresh minced garlic
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon kosher salt
• 1 batch keto dough
• 1 cup shredded whole milk mozzarella
• 3 tablespoons grated parmesan cheese
• 2 cups arugula or baby spinach
• 3 ounces thinly sliced prosciutto
• 1/2 small lemon
• Ground black pepper to taste

Instructions:

• Preheat your oven to 400°F.
• Combine the olive oil, lemon juice, garlic, red pepper flakes, and salt in a small bowl and whisk well.
• Press the keto dough onto a parchment-lined baking sheet to a thickness of about 1/4 inch.
• Brush the top of the flatbread with the white sauce.
• Bake the crust for 8-10 minutes or until slightly golden.
• Remove from the oven and top with the mozzarella and parmesan cheese.
• Return to the oven for 3-5 minutes or until the cheese is melted.
• Remove from the oven and top with the arugula and prosciutto.
• Squeeze a few drops of lemon juice over the flatbread.
• Slice and serve warm or chilled.

Keto flatbread ingredients

There are a variety of keto flatbread recipes, but most share some common ingredients. Here is a list of ingredients that you may need to make keto flatbread:

• Almond flour: This is a popular gluten-free, low-carb flour alternative made from almonds. It is important to use blanched and super-fine almond flour for the best texture.
• Coconut flour: Coconut flour can be used as an alternative to almond flour, but the amount needs to be adjusted as it has a different absorbency.
• Egg whites: These are used to create a fluffier and lighter flatbread.
• Eggs: Some recipes call for whole eggs instead of just egg whites, which can result in a denser texture.
• Cream cheese: This is combined with shredded mozzarella cheese to create a dough-like consistency.
• Whey protein powder: This gives the flatbread a protein boost and helps with texture and lift.
• Psyllium husk powder: This ingredient adds a chewy texture to the flatbread.
• Baking powder: This ingredient helps the flatbread rise and needs to be fresh to work effectively.
• Avocado oil: Avocado oil is favoured for its neutral flavour, but olive oil can also be used.
• Apple cider vinegar: This ingredient helps to balance the flavours and aids in rising.
• Seasonings: You can add various seasonings to your keto flatbread, such as Italian seasoning, salt, pepper, garlic, red pepper flakes, or other herbs and spices.

Now that you know the ingredients, you can start making your own keto flatbread at home!

Keto flatbread nutritional value

Keto flatbread is a low-carb, low-calorie alternative to bread or pita bread. It is made without regular flour, which is usually loaded with carbs. Instead, keto flatbread is typically made with almond flour, coconut flour, or a combination of both.

Nutritional Information

The nutritional value of keto flatbread varies depending on the ingredients used and the serving size. Here is a general overview of the nutritional content of keto flatbread:

• Calories: A serving of keto flatbread typically contains between 84 and 151 calories.
• Carbohydrates: Keto flatbread is low in carbohydrates, with around 2-18 grams of total carbohydrates per serving.
• Protein: Keto flatbread is a good source of protein, providing around 9-21 grams per serving.
• Fat: The fat content of keto flatbread can vary depending on the ingredients used, but it typically contains around 4-12 grams of fat per serving.
• Other Nutrients: Keto flatbread can also provide a good amount of fiber, as well as vitamins and minerals such as calcium, iron, and potassium.

Tips for Making Keto Flatbread

When making keto flatbread, there are a few tips to keep in mind:

• Seasoning: Seasoning is key to personalizing your flatbread. You can use different kinds of seasonings, such as salt, pepper, Italian herbs, or taco seasoning.
• Flour: Almond flour or coconut flour can be used, but they may require different amounts. Coconut flour is not a 1:1 substitute for almond flour, so adjustments may be needed.
• Eggs: You can use just egg whites instead of whole eggs to reduce the calorie content and create a lighter texture.
• Thickness: For a thicker flatbread, you can add ½ to 1 teaspoon of baking powder to the batter.
• Storage: Keto flatbread can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 2 months.

Ways to Use Keto Flatbread

Keto flatbread is versatile and can be used in various dishes:

• Sandwiches: Use keto flatbread as a bread replacement for sandwiches.
• Pizza Crust: Make a tasty pizza by using keto flatbread as the crust and adding your favorite toppings.
• Wraps: Fill your flatbread with sandwich fillings, meats, or salads and wrap it up for a quick and easy meal.
• Quesadillas: Fill your flatbread with cheese, avocado, and other fillings, fold it in half, and toast it on a hot pan or griddle.
• Dips: Use keto flatbread as a dipper for various dips, such as caramelized onion dip or cream cheese crab dip.

Sample Keto Flatbread Recipe

Ingredients:

• 2 cups shredded mozzarella cheese
• 2 tablespoons cream cheese, softened
• ½ cup almond flour
• Seasonings of your choice

Instructions:

• Preheat your oven to 350°F and prepare one or two baking sheets with parchment paper.
• Combine the mozzarella cheese and cream cheese in a microwave-safe bowl. Heat the mixture until melted, stirring every 15 seconds. Alternatively, heat it on a stovetop over medium heat until melted.
• In a separate bowl, mix together the almond flour and your desired seasonings.
• Add the melted cheese mixture to the flour mixture, stirring between additions.
• Divide the dough into eight portions and form each piece into a ball.
• Flatten each ball onto the prepared baking sheets and shape them into round flatbreads.
• Bake the flatbreads for 15-17 minutes, or until they turn golden.

How to make keto flatbread

Ingredients:

• 2 cups shredded mozzarella cheese
• 2 tablespoons cream cheese
• 1/2 cup almond flour
• 1 egg
• Seasoning of your choice

Method:

Preheat your oven to 350°F and prep one or two baking sheets with parchment paper.

In a microwave-safe bowl, combine the mozzarella cheese and cream cheese. Microwave in 15-second intervals, stirring after each interval, until the cheeses are melted and well combined. Alternatively, you can use a saucepan and heat the mixture over medium heat until melted.

In a separate bowl, mix together the almond flour and egg. You can add your choice of seasoning to this mixture; popular options include Trader Joe's "Everything but the Bagel" seasoning, Italian herbs, red pepper flakes, or simply salt and pepper.

Add the melted cheese mixture to the flour mixture, combining half at a time and stirring well after each addition. Once combined, press the dough onto your prepared baking sheet, flattening it out as evenly as possible.

Bake in the oven for 15-17 minutes, or until the bread turns golden.

Tips:

• You can divide the dough into eight equal pieces and roll each piece into a ball. Flatten each ball onto the prepared baking sheets to make round flatbreads.
• If you prefer a thicker flatbread, you can add 1/2 to 1 teaspoon of baking powder to the mixture.
• For a smoother texture, you can substitute Carbalose Flour for almond flour.
• This recipe can be made using just egg whites instead of a whole egg.
• You can also use coconut flour instead of almond flour. However, coconut flour is not a 1:1 substitute, so you may need to adjust the amount used or add an extra egg white to achieve the right consistency.

Storage:

Store your keto flatbread in an airtight container or bag in the refrigerator or freezer. If stacking the flatbreads, place a piece of parchment paper between each one to keep them separated.

How to serve keto flatbread

Keto flatbread is a low-carb and low-calorie alternative to bread or pita bread. It can be served in a variety of ways, including:

• As a wrap: Fill your flatbread with your favourite sandwich fillings, such as cheese, avocado, and other fillings.
• As a quesadilla: Fill your flatbread with cheese, avocado, and other fillings, fold it in half, and toast on a hot pan or griddle. Serve with salsa and condiments.
• As a pizza base: Use the flatbread as a pizza crust and top with tomato sauce, cheese, and your choice of toppings. Bake in the oven until the cheese has melted and the edges are crisp.
• As a side: Keto flatbread can be served alongside soups, such as zuppa toscana or keto clam chowder, or dips like caramelized onion dip or cream cheese crab dip.
• As a sandwich: Enjoy keto flatbread as part of a sandwich with your choice of fillings.
• As an individual pizza: Top your flatbread with tomato sauce, cheese, and your favourite toppings to make a personal pizza.

Frequently asked questions