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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I think you mean 1/2 cup of water rather than 1 whole cup. S
Not at all the recipe required 1 cup of water, coconut flour and psyllium husk together are very absorbent and that is what you need to form the dough. Enjoy the recipe and thanks for giving this a go. XOXO Carine.
I added 1 tsp cinnamon, 1 tbsp coconut palm sugar to the dough. When I rolled the dough and cut the circles out I added some apple pie filling to the middle, folded the circle in half and pressed the edges together with a fork to make a turnover. I cooked them for three minutes on each side. They were a hit! My daughter can’t have gluten/dairy/eggs and is missing desserts. This was the perfect solution – and so easy!
OMG! that sounds delicious. You know I am a sweet tooth and this is something I will defintly next time. Thanks for the tips and enjoy the healthy recipes for your daughter on the blog. Love from NZ, XOXO Carine.
A couple of things. First, salt does not deactivate baking soda. Second, because there is no acidic ingredient in the recipe such as lemon juice, sour cream, buttermilk or vinegar to activate the baking soda, the baking soda is doing nothing. Using baking powder instead of baking soda will provide leavening. Hope this helps!
Well, I would appreciate a bit more kindness in your writing, we are not scientist, I am just a mum suggesting my healthy recipes. This one works well for me and even if you said baking soda doesn’t do anything I did the recipe with and without and texture is clearly not the same at the end. So, as soon as the recipe works, is good I don’t mind the science. You are welcome to share but not sure this change something to the lovely recipe. Enjoy the blog. XOXO Carine.
I love this recipe and I can definitely see the baking soda puffing up the tortillas when they are first being cooked!! Thank you Carine so much for your wonderful site and really great recipes. I have been eating/cooking keto for a long time but had not found a good tortilla/bread recipe until this one, so I am thrilled! I use an almond flour “tortilla” recipe with an egg that is actually more like a crepe…which I like too for making crepes… 🙂 But this one is so much better for making a quick yummy flexible bread substitute. I love it with bacon and eggs in the morning and also with tuna fish and curried chicken salad “sandwiches” as well. So as I say, I am thrilled with it…. gracias! Next I will try your coconut flour no-egg bread recipe. Thank you so much… Cheers from Mexico! <3
Thank you for making my recipes from Mexico ! Your comment makes me so happy and it is so cool to share my recipe from New Zealand to all around the world. Enjoy the low carb keto recipes on the blog . XOXO Carine.
Hi Carine, I am new to Keto and am bread crazy. So having this recipe will be a god send. when I get it right. First the Psyllium that I bought on line was brown in colour so made my wraps look wholemeal not nice and white like yours and was a bit difficult to work with but they turned out ok and we have eaten them. I may have added to much but Will definitely try again and along with the cheese crackers recipe I have found should make me a happy bunny and may go some way to helping reduce my husbands type 2 diabetes
Of course as someone else has mentioned recipes in grams would be more helpful as cups can be of varying sizes
Keep up the good work especially for people like me who hasn’t a clue where to start
Thank you from England
Thank you for your kind words! This is so lovely to read. Psyllium husk color vary from brand to brand. Mine is white, some are darker and some also turn purple when cooked! But at the end the result is very similar and that’s the most important part. I am very happy to have you on the blog. Enjoy every recipes. XOXO Carine.
Where do you purchase white psyllium husk and what brand is it as I have phoned several companies and they only have beige coloured husks and it really made them look awful
Hi, I live in New Zealand and I shop my local supermarket brand (Pams) or organic brand (ceres organic). My husk is white and does not change in color in baking, I know some brands turns out purple. Is that your issue? Let me know. XOXO Carine.
Just wanted to say that I am THRILLED to have found your site and this recipe. I’ve been testing my sensitivity to eggs by abstaining from eating them for several weeks now and have been on the search for a keto-friendly, egg-free, dairy-free bread/wrap substitute. Until yesterday, I’d come up short, but these wraps were PERFECT! Tasted great, easy and even kind of fun to make, plus the added bonus of a fairly low carb count. Thanks so much for sharing the recipe!! 🙂
I am so happy to have you here. All my recipes are not egg free but lots of them are – I love keto recipes but my husband is vegan and he inspired me to create keto vegan recipes that we can share. Enjoy the flatbread and all the recipes on the blog. XOXO Carine.
Hello Carine, I’m so happy that I’ve come across your blog. I’m a 63 year old woman who resides in Canada and I’ve type 2 diabetes. I need to make some different, and more healthy foods that I can enjoy and not get bored with the same foods every day. Thank you so much. I’ll sure try your wraps n chapati.
BTW, I’ve two lovely parrots one is Emma, and the other is Sid; they both can mimic/talk. Thanks again and God bless.
Hello from NZ! I am so happy to have you here on the blog from Canada. Most of my recipes are low carb sugar free so they should be ok with your type 2 diabetes. Thanks again for reading my blog and say hi to Emma and Sid for me. Love from NZ, Carine.
Simple & just as it should be, no surprises! This was my first try ever with cocconut flour and it turned out perfectly.
Thank you so much, since I have tried this I return daily to your blog for receipts:)
Thank you SO much for this lovely comment. I am so glad the recipe turn out great! Enjoy the bog recipes and thanks for trying some of them. XOXO Carine.
thank you for this revipe! if i freeze them how long will they last?
You can froze them up to 1 month. Enjoy the bread! XOXO Carine.
Thank you for thi recipe. I made this as a fflat bread today and the dough was so easy to work with. Ihave you used it as a pizza crust? If so, does it need pre-cooking? How long should it cook and at what temperature? How thick should it be? Thanks,
Hi Michele! I am so glad you enjoyed those bread. I do coconut flour pizza crust with a very similar recipe – check out here my COCONUT FLOUR PIZZA CRUST RECIPE . But you can use the flatbread recipe too, simply prebake on a piece of greased parchement paper first for 15 minutes at 375F, then add the topping return to the oven until the cheese melt. Enjoy the blog recipes and thanks again for this lovely comment. XOXO Carine.
Fantastic! Quick and easy. Most recipes with psyllium husk have to sit for an hour, love that this is just 10 min. Being low carb, but not wanting to over do it with nuts and dairy, makes these a perfect choice for a wrap alternative. Plus my daughter AND husband loves them. Thanks for sharing!
I love your comment! It makes me so happy when a simple healthy recipe I share brings all the fammily on board. Enjoy the low carb recipes on the blog and thanks for trying some of them. XOXO Carine.
Dear Carine,
I can’t thank you enough for this recipe it is simply delicious. I have been looking for a gluten free recipe with coconut flour however, the other ones I’ve tried have failed as the bread kept breaking. I now have soft, unbreakable wraps for lunch, Yay !! Thank you very much. Louise
Hi Louise! Oh that is such a sweet comment to read in the morning. Thanks for your kind words. I am so happy this simple recipe makes you happy too. Enjoy all the lovely recipes on the blog. XOXO Carine.
Hi there Carine
This recipe looks fabulous, but as one needs to be precise with the flour, in your books, what does 1/2 cup equal in grams?
Look forward to hearing from you.
Simon (UK)
Hi Simon, I always measure my ingredients in cups not in grams. I don’t display grams as I am not using it as a measurement and all recipes works really well following cups. Dont you have cups in UK? I live in New Zealand and we use cups. I am French and I know French use grams but thought UK was more like us in NZ. Enjoy the blog XOXO Carine.
Thank you very much for sharing this recipe. My kids and I loved it! We can’t eat eggs and I try to have a low carb diet so having this option with coconut flour and no eggs was definitely something I had to try. I made them with the biggest round cookie cutter I had and we ended with 14 mini flatbreads, perfect for they school lunches. Thank you!!!
Thank you for this lovely feeback! I love when the kids get on board with my healthy recipes. My kids always test the recipes I am sharing here, so they are usually kids friendly! Thanks so much for trying my recipes. Enjoy the blog, XOXO Carine.
Hello, can i leave the oil out? Caroline
I wouldn’t remove 100% of it as it add a lovely soft texture to the bread but you can it will work, just make the bread a bit more dryer. Or swap for any vegetable oil you like e.g coconut oil, seed oil. Enjoy the blog recipes. XOXO Carine.
I just made these a third time. I rolled them very thing like tortillas between parchment paper. After removing from the fry pan I let them cool and then put each in the micro oven to crisp up and used them for tostados.. I also break them up for crackers and use with my favorite spread.. Next I will also use for pizza crust. These are easy to make, delicious and so versatile .
Thank you so very much.
Evelyn
Hello Evelyn, thank you so much for this comment, this is so nice to read that your loving this recipe and make it so often. I love the tostados idea, OMG, now I am so hungry for those !!! I will defo give this a try next time. Thanks so much for sharing your ideas with me. Enjoy the blog recipes. XOXO Carine.
Love this recipe…..I make it daily now and it’s healthy & delicious. I am wondering if I can use almond flour instead?? Trying to have more protein in my diet as I’m veganish!
Thanks for sharing.
Hello! My husband is vegan too so I understand pretty well what you want to do by adding almond flour in those flatbread! Unfortunately it won’t work as coconut flour contains 10 times more fibre it is way much more water absorbent creting this lovely dough texture. I would recommend to boost protein by adding a tbsp of chia seed in the mix! Enjoy the recipes on the blog and thanks for trying some of them. XOXO Carine.
I’ m very excited to ty this! Would this still work without the baking soda?
Yes sure! Baking soda is what I use to give them some extra fluffiness and a slight raise. It will be more like a tortillas without it but still delicious with a curry or any meal. Enjoy the recipes on the blog. XOXO Carine.
Hi Carine ,
I just tried to make this and they came out great! I love that this recipe is super easy to make and tastes great. It’s light and easy on the stomach but filling at the same time. Yum! Thanks for sharing this!!
Hello! Thank you so much for your beautiful comment. It makes me so happy to read it. It is a pleasure to share my simple recipes with people like you ! Enjoy the blog. XOXO Carine.
Can we use xanthum gum in place of the husk??
This recipe needs the husk to work so I wouldn’t replace it by anything. Enjoy the recipes on the blog. XOXO Carine.
Hi Carine, thank you very much, this is the closest I got to a bread on AIP ????
My dough is for some reason darker than yours, yours is pretty white- do you know why this could be?
Secondly when using the medium heat as for the pancakes they burnt in 10 seconds! So out of 6 I made 3 successfully but I’m happy ???? after lowering the heat I noticed they would stick more to the pan (I’m using ceramic for health reasons) so I put the parchment paper in the pan and the dough on the paper and this worked great.
Thank you very much!
Hello! I am so happy you love the flatbread. Some people report a darker/purple-sih color when they use some brand of husk. I don’t have this problem in New Zealand with my husk but it can happens. I would recommend buying another hsk brand to see if the color gets lighter. I always cook with tefal to avoid my bread or pancakes to stick to the pan. Great idea to keep the baking paper if you use a ceramic pan, totally a great idea! Thanks for following the blog and trying my recipes. Have a great time on the blog. XOXO. Carine.
I’m also a chef and just made 3 batches. They all turned out perfectly. My only (non complaint) is that I only got 5 per batch. Super easy, super delish!
YEAH! I am SO SO happy to read that. I had only one comment that was average on this recipe and it makes me wonder why. So glad to see that it was an odd thing and that this recipe is well easy to make in any kitchen. I made 6 flatbread maybe because I save the outer dough to reform one last one and roll the dough quite thin. But whatever, 5 or 6 the taste is the most important right! ? Have a lovely time on the blog and thanks again for all your lovely comments and feedback. XOXO Carine.