Keto Coconut Flatbread Recipe (2.6g Net Carbs)
By Carine Claudepierre
Published on 06/06/2018 - Last updated on 01/23/2023
This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.
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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Can I use chÃa sede instead syllium husk?
I would not recommend chia seed in this particular recipe. Psyllium husk is what makes the wrap elastic and unbreakable ! Enjoy the blog recipe. XOXO Carine.
Is your psyllium husk ground or whole?
I used whole psyllium husk
Can you use powedered psyllium? IF so, how much would you use?
Any psyllium husk works in this recipes, same amount. Enjoy them my friend. XOXO Carine.
What are the measurements for the ingredients?
The recipe is written in the recipe card just above the comment section where you wrote this comment. Measurement are un cups/tbps as it is what I am using in New Zealand. Enjoy the recipe. XOXO Carine.
These are the bomb!
Thank you so very very very much for this recipe.
I made them tonight and they turned out perfectly.
Now i can make all my favorite dishes, as kebap in a wrap
or with creme cheese-salad and smoked salmon
or a eggsalade,
Also with sprouts-bellpepper and peanutsauce
These i can juse for about anything in my keto diet
Yeaaaaaah, me happy <3
Thank you so much Love.
I just made these and they are the best. I have been having hard time with low-carb baking in general and finding egg-free recipes. This recipe opened a new door for me and I won’t be discouraged from following a vegan Keto diet. Thanks a lot Carine. I appreciate it very much and I will browse the rest of your recipes.
My pleasure! I know the struggle, I eat low carb and my husband is vegan. We both love taco night so that is how this recipe came to the world. A combo of both of our diet. I am so glad you love it and that you are coming here, on my blog to try my recipe. Enjoy and don’t give up! You can do this, any questons or help, write me I love to support. XOXO Carine
You made my day ! If there is something that makes me happy is your comment.I love when a simple recipe can help people feel good and happy. Enjoy the keto recipes on my blog. XOXO Carine.
I was really surprised at how well these turned out and so enjoyed them with my curry! Had a few problems with them sticking to the pan and getting the temperature of the plan right – but I will make them again.
Thanks so much for this beautiful comment! I also love them with a curry – remind me a good naan without the carbs! It took a bit of practice to bake/cook with coconut flour but I am sure you will get there. You can also try to add more coconut oil on your pan -use a pastry brush or a piece of absorbent paper to rub the oil onto the pan. Too much oil would fry the bread and won’t be as good! Enjoy the recipes on the blog. Have a lovely time around. XOXO Carine.
Hi. I followed the recipe exactly as stated. I didn’t need to roll them out instead I used a tortilla press which I’ve had for many many many years. I learned how to make tortillas at eight years old and rolling these out seen such a natural And they’re very delicious thank you so much. I am in California in United States but you can probably find a tortilla press online anywhere.
Thanks for the tips ! I really need to get a tortilla press at some point, looks like it is easier than rolling the dough. Enjoy the recipes on the blog. XOXO Carine.
Do you use extra virgin olive oil or light olive oil?
I’m looking forward to making some this week.
I used extra virgin olive oil but depending on your taste you can use any of those two, even a light avocado oil or refined coconut oil would work well. Enjoy the flatbread! XOXO Carine.
Can avocado oil be used in place of olive oil?
Of course! That is a clever healthy options too 🙂 I love avocado oil ! Enjoy the recipe. XOXO Carine.
I hope can anything substitute for the psyllium husk? I am allergic to it! Perhaps chia or flax seeds?
Try xanthum gum that works well, but around half amt or even less.
Google will give you the quantities Guar gum would also work.
Do they sell psyllium husk other than as Metamucil?
I never bought Metamucil for my recipes, psyllium husk is sold in many supermarket in New Zealand, in the healthy food section as psyllium husk powder or ground. You can also found some on Amazon. Enjoy the recipe, XOXO Carine
I don’t have a substitute to suggest as there is no egg in this recipe psyllium husk had the elastic soft texture to the recipe. I am pretty sure flaxmeal will work you may need more as husk has more fibre and absorb water more than flax meal (or chia), also the texture will be dryer. Enjoy the recipe, XOXO Carine.
Where do you buy psyllum husk
Waitrose it’s for around undo £10.95 a big jar.
I am in the U.S. I thought Psyllym Husk was a type of flour but it is a type of fiber so it is found with digestive aids. I ought it at at Moms Organic Grocery..
Yes, it is a fibre very healthy for your gut health and a great binder in low carb recipes as it doesn’t contains net carbs at all! Enjoy the recipe. XOXO Carine.
Est ce que le psyllium husk est remplaçable ou on peut aussi ne pas le mettre?
Il est absolutement necessaire pour cette recette, en France vous pouvez en trouvez dans les magasins biologiques comme biocop. Merci d’essayer mes recettes. A bientot Carine.
I am based in New Zealand and I can find psyllium husk in any supermarket, in the organic aisle. It is not an expensive ingredient. Otherwise, you can order some from on Amazon. Enjoy the flatbreads! XOXO Carine.
Bonjour de la Province du Québec au Canada,
Merci beaucoup pour ces délicieuses recettes qui ne ressemblent pas à la tradition culinaire….. De plus, je suis reconnaissante pour toutes les heures passées à inventer pour nous offrir le meilleur de de ton inspiration!!!! J’ai hâte à la prochaine découverte gastronomique avec une recette exceptionnelle!!!
Ou vous Avez rouver le psyllium husk ici a Quebec?
Le psyllium husk (entière), je l’ai pris chez Yupik situé au 1385, Louvain Ouest à Montréal QC H4N 1G6 ou tu peux commander sur yupik.ca
Merci beaucoup pour l’info, je suis sur que beaucoup de gens au Canada vont se servir de se lien. XOXO Carine
I live in Nova Scotia, Canada. You can buy Psyllium husks in Bulk Barn in Canada. That’s where I got mine. The health food stores sell it too but often overpriced.
Thanks for the tips ! enjoy the blog recipes. XOXO Carine.
I live in New Zealand and we buy psyllium husk in the baking aisle of the supermarket or pharmacy or health food store. Otherwise online on amazon . Enjoy the recipe. XOXO Carine.
Merci beaucoup de m’ecrire en Francais, c’est tres rare et cela me fait tres plaisir d’etre lue depuis le Quebec! Une destination de reve pour de futur vacances. Enjoy the blog! Carine.
How do you calculate your nutrition facts?
I am using a nutrition plugin where I enter the quantity of ingredient used in the recipe and serving size. It calculate the value of each macro you see on the blog. When it comes to nutrition facts you should always check those by yourself as we all use different brands of flour, sweetener and the result can change drastically depending on what you change in a recipe. My information are provided as a little helper for people tracking carbs. I always recommend downloading a nutrition app on your phone to double check the exact panel of a reipe based on what product brand you really use in your own kitchen. Enjoy the recipes, XOXO Carine.
Easy enough to put together but rolling out and placing in pan was a disaster!
My dough was perfect, but when I lightly rolled them out ….. they cracked and fell apart when I flipped them in the pan. Can you please help me?
I am sorry to hear that. If the dough was easy to roll and did not break when rolling it means that it has the right texture. As I said in the recipe. you must flip over the parchment paper on which you rolled the tortilla, onto the pan. Then peel off the paper to leave the tortilla on the pan. It is a fragile dough and you can’t transfer the rolled tortilla with your hands onto the pan. Also make sure you don’t roll the tortillas too this to avoid breaking. Low carb baking takes a little bit of time and patience and I am sure you will get better each time. Enjoy the recipe on the blog. XOXO Carine.
Bonjour Carine, moi aussi je suis du Québec et cette recette est super! J’ai hâte d’en essayer d’autrès.
Bonjour ! Je suis Francaise de France mais je vit en Nouvelle Zealande depuis 8 ans, ce qui explique que j’ecrive le blog en anglais. Je reve de venir au Quebec un jour et de visiter cette jolie region francophone du Canada. Au plaisir! Carine
Bon matin
Est-ce que ce serait possible de recevoir la recette en français question de ne pas me trompé ????
Elle a l’air vraiment délicieuse et bonne option de pain ????
Merci
Sylvie
Bonjour Sylvie, desole j’ai plus de 300 recettes sur le blog et je n’ai pas le temps de traduire mes recettes en francais. Je vous propose d’utiliser google translate qui vous traduiras n importe quelle age de site web en francais. A bientot, Carine.
Superbe. Je suis francaise mais je vis aux USA. J’essaierai cette recette. Merci beaucoup.
Genial ! Merci pour le joli commentaire en francais ! A bientot sur le blog. Carine