Keto Coconut Flatbread Recipe (2.6g Net Carbs)
By Carine Claudepierre
Published on 06/06/2018 - Last updated on 01/23/2023
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An easy keto flatbread recipe made with coconut flour with a flexible texture perfect for wrapping any food. Also, this coconut flour flatbread recipe is so fluffy that it makes the best keto low-carb pita sandwich for lunch. Bonus these coconut flour flatbreads are also grain-free, paleo-friendly, and egg-free!
Do you miss a soft, flexible tortilla recipe on your keto diet? It’s actually easy to make your own coconut flour flatbread at home with a few basic ingredients!
Plus, this coconut flour tortilla wraps recipe is egg-free, which means they taste like real bread!
No eggy taste is guaranteed with these flatbreads made with coconut flour.
What Are Coconut Flour Flatbreads?
A coconut flour flatbread recipe is a soft, flexible keto low-carb tortilla recipe made with coconut flour, one of the best low-carb flour to make soft keto bread.
It’s a low-carb version of the classic 2-ingredient tortillas or the flour tortilla recipe.
A keto tortilla recipe with coconut flour contains only 2.6 grams of net carbs per serving, making it perfect to create low-carb sandwiches or low-carb pita bread for lunch.
But most of all, these coconut flour flatbreads are extremely flexible. They fold so well that they won’t crack or break when filled with your favorite food.
So say hello to many keto tacos, keto gyros, or keto pita night with this amazing and simple quick keto flatbread recipe.
How To Make Coconut Flour Flatbread
It’s very easy to make this keto flatbread recipe with coconut flour at home.
Ingredients
All you need to make this pita bread keto recipe are 6 wholesome pantry ingredients, no eggs or dairy!
- Coconut flour – these keto coconut flour wraps are made entirely with coconut flour to achieve the best taste and texture. Don’t skip or replace it with any other keto flour like almond flour, or your flatbread dough won’t hold together. You can use my keto almond flour tortilla recipe if you don’t have coconut flour at home. They are less fluffy than these coconut flour flatbread, so if you are after a keto pita bread recipe, rather use this coconut flour tortillas recipe!
- Psyllium husk – you must use psyllium husk for success in this keto flatbread recipe. In fact, this is an egg-free keto wrap recipe, and without husk, the dough wouldn’t stick together. Psyllium husk is mostly made of fiber and binds the coconut flour, plus it creates a soft, fluffy texture similar to an Indian roti or pita bread that you will love.
- Baking soda – or double the amount if you prefer to use baking powder.
- Salt
- Lukewarm water – think bath temperature about 38C/100F. It’s important not to use cold water in this coconut flour tortilla recipe, or the keto dough wouldn’t form. In fact, the temperature activates the fiber quickly in the husk, creating the most beautiful bread dough.
- Olive oil – or any other healthy oil with a high smoke point like avocado oil, MCT oil, or melted coconut oil.
Preparing the keto flatbread dough
This coconut flour tortilla dough is super to put together.
Kneading dry ingredients to the wet ingredients
First, add all the dry ingredients into a large mixing bowl and give it a good stir to evenly spread and combine the fibers.
Next, add the lukewarm water and olive oil. Finally, knead the dough with a spatula at first, then when the keto flatbread dough starts to dry out, use your hands or the dough hook of a stand mixer to knead the dough for at least 1 minute.
Your dough will be very wet at first, coming dryer as you go, knead vigorously until you can form a soft ball of dough.
Resting the dough
Finally, rest the low-carb flatbread dough in the bowl for 10 minutes at room temperature. In fact, this coconut flour psyllium husk flatbread recipe is very high in insoluble fiber.
It means that the fiber needs time to suck out the liquid from the dough to bind the flour together. After that time, your dough should be soft and easy to roll.
Rolling The Keto Flatbread
The trickiest part in keto baking and especially using low-carb, gluten-free flour is rolling dough. In fact, keto flatbread dough or pizza dough easily sticks to the rolling pin.
To avoid that, follow the step-by-step instructions below to shape beautiful round-shaped coconut flour roti that won’t stick to your roller pin.
- Cut the dough into 4 even pieces.
- Roll each piece of dough into a small ball and then place this ball between two long pieces of parchment paper. You can lightly oil the parchment paper if yours tends to stick to the food.
- Press the dough ball with the palm of your hand and start rolling.
- Roll your bread as thin as you like – for keto flatbreads, roll the dough thinner and for keto pita bread, keep the dough thicker.
- When the dough is rolled to the thickness you like, peel off the top piece of parchment paper. Set aside.
- Use a saucepan lid – 5 inches/15cm in diameter – or use any round shape of similar size to use as a guide and cut out nice round keto flatbreads.
- Keep the outside dough to reform more balls and roll additional low-carb flatbreads.
Cooking the low-carb wraps
Now, warm a cast-iron skillet or non-stick pan over medium heat.
When the pan is hot, flip over the flatbread onto the pan and gently peel off the last piece of parchment to release the keto pita bread into the pan.
Finally, cook for 2 minutes on one side, then slide a spatula under the flatbread and flip it over. Cook for an extra minute until dry and slightly puffy.
Storage Instructions
These keto flatbreads can be stored in the fridge for up to 3 days.
Place the low-carb coconut flour flatbread on a plate, and wrap it with plastic wrap to prevent moisture from going in. Store in the middle rack of the refrigerator.
Frequently Asked Questions
It takes a bit of patience and practice to bake with low-carb flour, especially coconut flour.
In fact, coconut flour is one of the best low-carb flours for keto baking, but it’s also the one with the most insoluble fiber.
It absorbs liquid very fast and dries out keto dough quickly. That’s why it’s crucial to measure coconut flour precisely with a scoop and sweep method or weight with a kitchen scale.
If your dough is too moist after 1 minute of kneading, it means your dough is missing fiber. To fix that, add slightly more psyllium husk – add this ingredient gradually 1/2 teaspoon at a time!
Knead the dough between each addition for at least 1 minute to incorporate and keep adding more psyllium husk until the dough comes together into a soft ball of dough.
As a general rule, you shouldn’t need more than 1 extra teaspoon of husk to bring the ingredients together.
This happens if you added too much coconut flour into the bowl.
It can be because you didn’t sweep the measuring cup after scooping the flour, or your coconut flour contains lumps – meaning some fibers are already activated by moisture.
To fix that issue, add a bit more water, 1 teaspoon at a time, and knead the dough for 60 seconds until it is soft and comes together.
Some people report blue or purple color in the keto bread recipes when using husk powder.
That’s why we recommend Now Foods Whole Psyllium Husk for the best result in our keto tortilla recipes.
Just before serving, remove one coconut flour roti from the plate. Place in a hot non-stick pan or pancake griddle and cook for 1-2 minutes.
Then, add the topping of your choice, fold the low-carb tortilla, and keep cooking until the filling is hot and the cheese has melted.
You can also add your low-carb toppings into the cold keto tortillas, wrap and bring in a hot sandwich press.
These coconut flatbreads can be used for many different purposes and recipes. The best way to use these low-carb wraps are:
Keto Low-carb Pita Bread Sandwiches – Keto Gyros, and Keto Souvlaki Wraps, are delicious with Greek food like grilled chicken, keto tzatziki, and keto-friendly vegetables like cucumber, tomatoes, lettuce, or olives.
Keto Wraps for Lunch – make low-carb wraps for lunch like: Keto BLT sandwich, wrap with Bacon, lettuce, and tomatoes.
Low-carb tuna melt wraps – add canned tuna, tomatoes, and mayonnaise.
Ham & cheese wraps.
Keto Roti Bread as a with a Vegan Indian Curry or a Chicken Curry.
Vegan Low-carb Wraps – add any keto vegetables with tempeh or tofu, lettuce, and tomatoes for vegan keto tortillas.
Low-carb Taco Shell – fill them with ground beef cooked with my taco seasoning mix and add grated cheddar.
Mexican – cooked ground beef in taco seasoning, keto salsa, and keto avocado dip
Coconut flour is a gluten-free, grain-free, low-carb flour which makes it perfect for keto baking.
Plus, coconut flour contains only 21 grams of net carbs per 100 grams since 38 grams of the total carbohydrates in coconut flour are non-digestible fiber.
As a reminder, wheat flour contains 74 grams of net carbs per 100 grams!
So coconut flour has 3.5 times fewer carbs than regular wheat flour, and it’s gluten-free!
As a result, this coconut tortilla recipe is perfect for anyone starting the keto diet or vegan gluten-free foodies looking for a healthy coconut flour tortillas egg-free recipe!
More Tortilla And Wrap Recipes
If you love healthy flatbread recipes like this coconut flour bread with no eggs, I recommend you try my other tortilla wrap recipes below:
Have you made this flatbread with coconut flour? Share a review or comment below. I love to hear your feedback on my recipes.
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Keto Flatbread with Coconut Flour
Ingredients
- 2 tablespoons Whole Psyllium Husk
- ½ cup Coconut Flour fine, fresh, no lumps
- 1 cup Lukewarm Water
- 1 tablespoon Extra Virgin Olive Oil
- ¼ teaspoons Baking Soda
- ¼ teaspoons Salt – optional
Cooking
- 1 teaspoon Extra Virgin Olive Oil
Instructions
Make the dough
- In a medium mixing bowl, combine the psyllium husk and coconut flour (if lumps are in your flour, use a fork to smash them before measuring the flour, the amount must be precise).
- Add in the lukewarm water (I used tap water about 40°C/100°F bath temperature), olive oil, baking soda and salt. Give a good stir with a spatula, then use your hands to knead the dough.
- Knead for 1 minute. The dough is moist, and it gets softer and slightly dryer as you go. It should come together easily to form a dough, as in my picture. If it is too sticky, add more husk, 1/2 teaspoon at a time, knead for 30 sec and see how it goes. The dough will always be a bit moist, but it shouldn't stick to your hands at all. It must come together as a dough.
- Set aside 10 minute in the mixing bowl.
- Now the dough must be soft, elastic, and hold well together. It's ready to roll.
Roll and shape the flatbread
- Cut the dough into 4 even pieces, roll each piece into a small ball.
- Place one of the dough balls between two parchment paper pieces, press the ball with the palm of your hands to stick it to the paper, and start rolling with a rolling pin as thin as you like your bread. My bread dough is 8 inches in diameter, and I made 6 keto flatbreads with this recipe.
- Unpeel the first layer of parchment paper from your flatbread. Use a lid to cut out round flatbread. Keep the outside dough to reform a ball and roll more flatbread – that is how I make 2 extra flatbreads from the 4 balls above!
Cook in non stick pan
- Warm a non-stick Tefal crepe or pancake pan under medium/high heat- or use any non-stick pan of your choice, the one you would use for your pancakes.
- Add one teaspoon of olive oil or vegetable oil of your choice onto a piece of absorbent paper. Rub the surface of the pan to make sure it is lightly oiled. Don't leave any drops of oil, or the bread will fry!
- Flip over the flatbread on the hot pan and peel off carefully the last piece of parchment paper.
- Cook for 2-3 minutes on the first side, flip over using a spatula and cook for 1-2 more minutes on the other side.
- Cool the flatbread down on a plate and use it as a sandwich wrap later or enjoy hot as a side dish. I recommend a drizzle of olive oil, crushed garlic, and herbs before serving! (optional but delicious).
- Repeat the rolling, cooking for the next 3 keto flatbread. Make sure you rub the oiled absorbent paper onto the saucepan each time to prevent the bread from sticking to the pan.
- Store in the pantry in an airtight box or on a plate covered with plastic wrap to keep them soft for up to 3 days.
- Rewarm in the same pan, or if you want to give them a little crisp, rewarm in the hot oven on a baking sheet for 1-2 minutes at 300F/150C.
Notes
Tools
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Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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Exceeded my expectations!! I left out the salt and just pinched off hunks to roll out. Cooked on my cast iron skillet wiped with olive oil. I should have doubled the recipe, these are too easy!
Thank you ! Enjoy the blog recipes. XOXO Carine.
Thank you so much! These are absolutely amazing! I used my tortilla press & cooked in a cast iron pan. We’ve used them for several different meals & love them!!!
I bet they taste even better cooked in cast iron pan! Thanks fr the nice feedback. XOXO Carine.
This recipe is absolutely perfect! Texture and taste are AWESOME, thank you so so much!!
Thank you for trying my recipes! I am so happy you love them. Enjoy the blog, XOXO Carine
Wanted to love this, but absolutely could not flip these in the oiled pan. Dough consistency seemed ok, but what am i doing wrong?
Do you mean that the flatbread stick to the pan? If so it comes from your appliance. As mention in the recipe, you must use a non stick tefal pan slightly oiled with a piece of absorbent paper to avoid frying the bread. I hope it work better for you next time. XOXO Carine.
Thank you for this lovely recipe. I searched and searched for a recipe that only required what I had in my cupboard and did not use ridiculous quantities of eggs. This recipe was a dream, my husband and I followed your instructions carefully and they turned out perfectly just like your pictures, and whats more they taste yummy. Cant wait to make more! 5 Stars *****
That i so nice to read! I don’t use much eggs in my recipes and tend to avoid them as much as I can so you will probably enjoy lots of the recipes around here. Have a lovely time on the blog trying my recipes. XOXO Carine.
I just made these today. I am so please with them. They were easy to make and any into the pan perfectly. I didn’t cut them with a lid to make them round (as I enjoy the rustic look of them). I’m excited to add seasonings to the dough to mix and match with recipes. Thank you for sharing!
Thank you for reporting back! I am so glad you love the recipe for those coconut flour flatbread. Enjoy the low carb recipes around here. XOXO Carine.
Hi. I love your recipe but I made 2 separate batches and each time they came out gooey inside? What in the world am I doing wrong? I followed recipe to the tee and measured very accurately. Is psyllium husk powder the same or am I using the wrong stuff? Thanks. Also I’d rather use eggs, how would I do that? [email protected]
Oéna
I tweaked the recipe and have not had a fail. I also use Physillium Husk Powder but only use 1 tablespoon (15 ml) which weighs 10g. Everything else I leave the same. I also roll them out between the cheap clear flimsy plastic cutting boards you get at the 2 dollar shop and this works really well.
This is so great to hear! Thanks for sharing ! XOXO Carine.
I can’t recommend eggs for this recipe as I neither tried. If your dough is gooey inside when cooked it means that the batter is too wet before rolling and you are missing psyllium husk or it is either to thick to absorb the water. I would recommend changing husk brand first and add a tiny bit more husk if the batter is to wet before rolling. Also roll them thin to make sure they come out dry in the middle but still soft. I hope this helps. XOXO Carine.
Thank you so much for this recipe! This was my first time working with coconut flour and psyllium husks. I was nervous. I followed your directions exactly and they turned out perfect! They were so easy! My son and I are low carb, my daughter is vegan and my sister is gluten free, I can make these for all of us! Thank you again!❤
I am so glad it works well and thanks for this beautiful feedback. Enjoy all the low carb recipes on the blog with your family. XOXO Carine.
Thank you, I will! I just made them again. I omitted the baking soda so they would be more like tortillas and added oregano. They turned out perfect again! I’m so pleased! I will be sharing this recipe with my low carb and gluten free friends by sending them to your website! Thank you again!❤❤❤
I am so happy to read that ! Yeah for trying again, determination is the key for perfect low carb baking 🙂 I love that you added oregano too, yum. Enjoy the blog and thank YOU for the lovely feedback. XOXO Carine.
This recipe is absolutely brilliant, so pleased to find it, thank you so much! It’s a big, big help to this low carber who loved and misses bread. I use them as sandwich wraps, tortilla, burrito and chapati substitutes. I think you could even use as a pizza base, I will try that one next. I make double quantity and freeze some. Works a treat every time.
Bonjour Carine,
Thank you so much for this recipe. I’ve made it two days in a row. I don’t cook it on as high heat so it takes about 7 minutes or so on each side. Which is a little time consuming in the hit kitchen ????. I don’t have a rolling pin either. So i used a olive oil bottle. I want a tortilla press so that i can make more at once. Two questions: Can I make the dough earlier in the day and store it in the fridge without sacrificing quality? Can i double the recipe?
Merci
YEAH! I like to read that. You can make the dough earlier and double the recipe. I would recommend making the recipe not too early, day before maybe. I would wrap the dough in a plastic wrap, store in the fridge until you use it. Enjoy! XOXO Carine.
Hi… I am Rochell from South Africa. I LOVED this recipe. Firstly it was PERFECT as is, i didn’t need to change a thing. I’m Indian and this goes so well with curry and it reminds me of the Indian pancakes my mum makes except that this is gluten free.. yaaay. One question, when do you add your salt? I might have missed it….
Well, first THANK YOU from an Indian girl this means a lot! Salt is optional and you can add it with the dry ingredients. I also sometimes like to add spices like turmeric or ginger. Enjoy the recipes, XOXO Carine.
Bonjour Carine!
Merci pour cette recette geniale!elle est super facile et rapide et le gout est tres bon
Avec plaisir! Merci de l’avoir testee et appreciee. A bientot sur le blog, Bises, Carine.
Is this recipe gluten free? I have a friend who can’t tolerate gluten, and since this is made with coconut flour I wondered if she could eat it? Thanks for the recipe! 🙂 I plan to use it for my family either way.
Yes of course coconut flour and psyllium husk are gluten free flour so this recipe is gluten free approved. Enjoy ! XOXO Carine.
Hello, I tried to make this recipe today. First I am not a cook. 2nd I have not found a bread that was low carb. Almond too grainy, coconut too sweet, fathead too rich and greasy, etc. so I don’t eat bread or pizza. Because I have thrown away too much bread, I only tried making 1/2 of this recipe. I made according to the directions and halved the recipe. It came together very well. I did spray a heated nonstick pan with coconut oil. When I tried to lift up the edge it had stuck everywhere. I waited a little longer but it wouldn’t come up. It did roll up on itself.. Went back and checked the recipe and everything appeared to be done correctly. Can you think of anything I did incorrectly? Help, and thank you.
Maybe the coconut spray is the sticking problem . I find my things stick using Coco spray all the time
Try avocado oil spray or EVO on paper towel rub instead next time
First I wouldn’t half the recipe, this is a recipe using high fiber flour, a tiny change can make the dough too dry and wet. You must use a non stick pan as mentioned in the recipe. If your dough was rolling well but stick the issue comes from the pan, not the recipe. Enjoy the low carb bread on the blog, XOXO Carine.
Making flat breads from dought is little time taking. Can we transform the dough into some other shape quickly wherein we can use it to bake/heat it on pan?
You can simply roll the dough and bake in the pan without cutting out a nice round shape. It will usually make a random oval shape that can be easily filled. Otherwise a tortilla press works like magic too. Enjoy the recipe. XOXO Carine.
I’m trying this today.
However, I’m wondering whether or not I can make ready-to-eat ones and bring them with me on my trip to India?
I’m traveling there for holidays and it would be lovely to enjoy Indian curry with keto-friendly nan bread.
You can bake the flatbread and carry them flat, wrapped in foil. It will last 48 hours without being refrigerated. Enjoy your trip to india and the flatbread. XOXO Carine.
Thank You, Thank You, so much. These were so easy to make. I read all the tips you suggested and everything came together perfectly. I was quite worried that they would stick to the parchment so I greased the parchment instead of the pan. Everything worked out great. It takes no time at all and I can do these up fresh whenever I want. Thanks Again.
P.S. I live in New Brunswick Canada and got all my ingredients at the Bulk Barn.
Thanks for the lovely message! Enjoy the recipes on the blog. Love from New Zealand, XOXO Carine.
First of all thanks for your recipe. It is very accurate and true . The tortillas are good but they an’t fluffy and the taste is a bit strange. I want to ask if I can add some yeast to give bread’s smell and taste?
You may nt enjoy the flavor of psyllium husk, it has a yeasty flavor that some people don’t like. I wouldn’t recommend adding yeast to it, the flavor will be worst. Add some spices instead, like garlic powder, cumin, paprika or nutritional yeast (or grated parmesan! if not vegan). Enjoy the recipe, XOXO Carine
how much of the additional spice?
It is up to you usually 1 teaspoon is great. I love to mix paprika, cumin, garlic powder and oregano bu choose our fav dried spices. XOXO Carine.
GREAT RECIPE!, CAN I USE COCONUT OIL INSTEAD OF OLIVE OIL
Yes sure! Enjoy the flatbread. XOXO Carine.
This is my absolute favorite flat bread recipe!! So easy and works fantastic for lunch time wraps at work. After a few weeks I just wanted a bit more flavor so I substituted the olive oil with toasted sesame oil and added some everything bagel seasoning. Gave it some wonderful flavor!! Thank you!
Thank you SO much for the lovely feedback! Enjoy the low carb recipes on the blog. XOXO Carine