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 would love to try this but I’m curious if I can use an egg instead of the Physillum husk.
I didn’t try that option but if you do it will increase moisture in he recipe and you will have to decrease the amount of water or it won’t form a dough. Enjoy the recipe on the blog, XOXO Carine
I love this bread. The flavor, textura, and is really easy and fast. Thanks you so much! Also I love all your recipes. I’m vegan and gluten intolerant, your Teve pies are the best for my.
So glad you do ! Enjoy the recipes around here XOXO Carine
Made these and they turned out great!
Instead of the Physillum husk could you use grounded flaxseed? Also have you tried this with almond flour instead? Just curious…
It won’t work well with flaxmeal. The wraps won’t be as flexible and they will break easily. Enjoy the recipes on the blog, XOXO Carine
Hi! I can buy two products that are called coconut and not sure which one you used. Is coconut flour basically the same as ground coconut(just dry coconut milled very fine), or is it the lower fat coconut flour (coconut flour with some of the fat removed, it has less coconuty taste, little fat and more carbs per 100gs and yes it has lots of fiber, my brand has these values for 14 g serving 52kcal,2gfat,total carbs 8g, fibre 5g, sugar3g, protein2g) Thanks, looking forward to trying them
Usually coconut flour is named coconut flour on the package. The texture is thin like wheat flour. All I can tell you is that ground coconut or desiccated coconut is coarse and technically not a flour.
Hi, Why are yours white when the psyllium is reddish? Mine turned out a dark color. Do you recommend a certain brand of Psylluim. I used a generic from CVS then realized it had an added laxative Mucilloid 6 grams . LOL!
CVS like Mutacil are dietary fiber supplement, laxatives that are not what I am using in my recipes. This is not made for baking keto bread recipes! That is why it often does not achieve the right texture and it has this color. You need to use psyllium husk for baking like Now Food Whole psyllium husk . I hope it turns out great and white next time ! Enjoy the recipe and take care, XOXO Carine
How can I replace the psyllium ? or what other ingredient can you recommend?
Thanks!!!
No sorry you can’t or the ingredients won’t come together into a dough. Enjoy, XOXO Carine
These are simply amazing… And so versatile from breakfast and lunch to dinner. Thank you does not seem to cover it. ????
Thank you !
Hi – I made these… super easy, came out great. The only thing I was curious about – the smell?? My son wouldn’t eat he said they smelled funny… they did/do have a slight smell and I can’t figure out why? Could we add garlic or onion to mask? Maybe make them sweet like pancakes? Anyway – just curious if I was the only one?
You can add any spices or flavor in those. Husk as a yeasty smell that some people don’t appreciate.
Hi, can I use ground flax seed instead of psylliumhusk?
I don’t think it will work unfortunately. Coconut flour is very special due to its high amount of fiber it needs husk to hold and great elastic flatbread.
Tester et approuver un régal mes premiers tortillas keto
Merci beaucoup !
Hi Carine!
I have just tried your recepie. It is so easy and looks very similar to yours :-)I gess it is a succsess. Thank you very much.
Elena
Thanks for the amazing feedback! You are a great baker Elena, well done. Enjoy the recipe, XOXO Carine.
This was delish. Was a bit skeptical when my sough didn’t want to form but it did. Rolled it too thin so didn’t look round like your picture but was good. The color was very similar to yours. It’s a keeper. Thanks
Thank you so much for trying my recipe! I am glad it turns out well. The color vary a lot with the brand of psyllium husk used, mine is pretty white but some turns purple/blue/brown. I can’t wait to see what you are trying next. XOXO Carine
I just made these and scarfed down 2! They were good, but did not really get fluffy-my baking soda is fairly new but could have been old on the shelf. Got a good laugh at Philip’s complaints…I SO appreciate the grams as well as the cups…WAY more accurate! Keep up the great work! SO APPRECIATED!!!!
Thank you so much for the lovely feedback! Enjoy the recipes on the blog, XOXO Carine
Mine kept sticking to the pan, would you know why this would happen?
Are you using a non-stick tefal pan as recommended? That is the only one that works very well with keto flatbread. Otherwise try to grease the pan a bit more with oil. Let me know! XOXO Carine
Mine are not white like yours. I had the exact ingredients and dough was great consistency, but it’s brown! You can barely see the browning from cooking. Yours looks like you used white flour compared to mine.
If your dough is brown it is coming from either almond flour that is not blanched or your husk brand – some have a brown/blue color for some reason. First recommendation, use different flour brand if the color of the flatbead matters to you I recommend a blanched almond flour for lovely white flatbread. Next, the browning you see on the pictures comes from the pan I am using. I always use a very hot tefal crepes pan. Tefal crepes pan are thinner and expand warm differently. When you bring those pan to high heat with no oil they bronw pan bread like naan or flatbread perfectly.I recommend you use one and you will see the difference immediately. Enjoy the recipes,
I used coconut flour, like the recipe stated, not almond flour. And the dough was as brown as a paper bag.
It looks like your husk is turning food darker. Some husk turns food brown, blue, purple for some reason. Use a different brand of husk and I am sure this won’t happened again. Enjoy, XOXO Carine
I’ve made these wraps a number of times and love them. Easy to make and love the texture.
Thank you so much! Enjoy all the recipes on the blog, XOXO Carine
Awesome recipe I got fab results ???? will definitely be sharing on my FB group x
Thanks so much! XOXO Carine
I love this sit thank you for sharing
Thanks for being here with me! Enjoy the recipes, XOXO Carine.
Delicious! The first keto/dairy-free bread recipe that has actually worked for me (and I feel like I’ve tried them all). I use a tortilla press which is much faster for me and makes them more uniform in size. I dropped blueberries and walnuts on some, dusted some of the others w/cinnamon and a little keto sweetener, left the rest plain. They were ALL delicious. This is now a staple in my diet. THANK YOU!!!
Yeah! So glad it worked well for you ! Enjoy the keto daiy free bread recipes on the blog, XOXO Carine.
Not bad. The dough did not make 4 tortillas/wraps though; I quartered it and rolled it out…it was thin as phyllo. (Of course, that is an option there now as well.) A decent thickness and diameter is closer to half the recipe. I was surprised to see baking soda used instead of baking powder; any reason?
Thanks for the feedback. I personnaly make 4 tortillas with the recipe but it is up to you to roll them larger or thinner. Baking powder can contains wheat which is not gluten free or keto that is why I suggest baking soda. However you can use the double amount of baking powder instead if preferred, result will be similar. Enjoy! XOXO Carine.