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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Hi, can you please tell me why these turned out purple for me? This is a good recipe, thank you.
Choose a different brand of husk and make sure you are using whole husk, not husk powder. Some husk brands turns food purple, even more if powdered. Usually these brands also keep the bread wet, difficult to bake. XOXO Carine
Made this recipe for my vegetarian friend and she loved it ! I was wondering can i freeze the dough ? i want to be able to make it ahead
I am glad you love it ! I have frozen the cooked wraps many time but not the raw dough, I don’t think it will freeze well since coconut flour doesn’t like moisture. It may come out dry and difficult to roll. I recommend cooking all the wraps, and freeze them individually, they defrost in 1 hour at room temperature. Enjoy the recipes on the blog, XOXO Carine
Did you
Mean BAKING POWDER in your coconut flatbread recipe, it says baking SODA so I just want to confirm
No, the recipe use baking soda as stated in the recipe card but if you prefer to use baking powder simply double the amount. This rule work for any baking recipe. Enjoy, XOXO Carine
Hi there,
These are so good! Easy & convenient to make too!
If I use double acting baking powder instead of baking soda, how much of double acting baking powder should I use?
What is the difference between regular baking powder & double acting baking powder?
I am not sure, I never heard of double acting baking powder before, I guess you should use half of it if it’s double strength
I have made these coconut flour tortillas today for my daughter. She loved them. Thanks
I found this recipe last night 7/10/20 and this morning I made it up. Absoluletly the best!!!! It is so versatile!!! Add fresh whipped cream and berries for some dessert!!! Or add some seasoning to it and make it more savory!!! I can’t tell you how much I love this recipe. Thank you so much!!!
Thanks for the lovely feedback! Enjoy the recipes on the blog, xoxo Carine
these are wonderful! I started the whole30 (the anti-inflammatory version) and these make it so much easier. Thank you!
Hi. I’ve made these but without oil to reduce some calories. I liked it. what does the oil do? And is there a way to reduce the coconut taste?
It is 100% coconut flour recipe so there will always be a light coconut flavor. You can increase spices to cover it and use te olive oil as recommended. This intend to be a keto recipe so we fuel on fat and oil is used as a boost or fat intake while adding flexibility to the dough. Enjoy, XOXO Carine.
Superb, easy to follow recipe. The best I have made using coconut flour. Thank you.
Hi Carine, thanks for the coconut flatbread recipe I can’t wait to try it. I am only commenting because you said you used warm water from the tap. I have never forgotten what a technical engineer in a film lab once told me about using warm tap water. He asked me if I had ever seen the inside of a hot water tank. Which of course I had not but he said that it’s filled with rust and debris. Since then I never use hot water from the tank to drink. So I will use purified tap water and heat it up to the hundred degrees.
Thanks again for the great recipes!
I’ve been using these for everything – taco nights, burgers, Friday kebabs. I cut the recipe in half and it works perfectly. Thank you sooooo much for these lovely, egg-free flatbreads!
Hi Carine,
These flatbread/pita are fabulous! And I must confess, I didn’t think that they’d be as delicious as they were! This easy and delicious keto recipe will now be my pita/flatbread go-to recipe. They’re wonderful with falafel!
Many thanks,
Carolina
I’m making these for the third time. I love them. They work for Mexican food, Indian food, and general ‘wraps’ for whatever I have handy. Very much a winner!
Tasty and easy, thanks a lot carine .
Glad you enjoy them! XOXO Carine
Can this be used as a pizza base?
Yes probably but why don’t you use my coconut flour pizza base recipe instead! Enjoy, XOXO Carine
Loved them! Had them with cream cheese and thyme. Very good.
These fell apart when I flipped them. Any suggestions?
You may have roll the dough too thin or you didn’t add the right amount of husk, which is he binder in the recipe Make sure you weight ingredients for precision and use whole psyllium husk, not the powder. I hope it helps. XOXO Carine
Ads are all over the place in the page. Would be nice to have a recipe card to print. Good recipe. I don’t have psyllium husk right now so I checked online and chia seeds or flax seed meal has been suggested as a substitute. I will give that a try.
I am sorry you didn’t enjoy the blog layout. We do share all our content for free and ads are covering the cost of running this blog. You always have the option to click on the jump to recipe link on top of page to be directly redirected to the recipe card without ads showing much. There is also a print button in all recipe cards that open a new tab (no ads) from which you can print the recipe. Regarding this recipe you can’t substitute husk for chia se dor flaxmeal. This option works only if the recipe use egg or not coconut flour. Here it is a coconut flour egg free wrap, without husk the batter will stay crumbly, impossible to roll or shape. Enjoy the free keto recipes on the blog, XOXO Carine
Oh my god. First time ever commenting on any blog but I made these and they turned out FANTASTIC! Like first try amazing! Will be making these many many times in the future thank you so much <3
Oh that is SO kind ! thanks for taking a minute to share such a lovely feedback and enjoy the recipes on the blog, XOXO Carine
Mine were a little doughy in the middle, like underdone. I wondered if it was because they were too thick or not cooked long enough. I cooked till they were nice and brown on both sides, flipping a few times, they were very puffy while in the pan. I doubled the recipe and made 8 and had to add 1/2 t psyllium at first. Dough felt right. But are the supposed to be doughy in the middle? Yours don’t look doughy. I can try cooking longer but worry about over browning. I can try making thinner. Just thought you might have an idea. Great recipe! Willing to work with it to figure it out.
It could be both, mine are rolled very fine and that is what I recommend. It is ok to cook them longer too on low heat too to evaporate extra moisture. Enjoy the recipe, XOXO Carine
Fabulous, fast, and frugal! These were delicious with my Turkish chicken recipe. I’ve been trying various low carb, gluten-free flatbreads for years, and these are easily the best.
exellent thank you