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 don’t know where to begin. I was so frustrated and becoming extremely bored and slightly depressed with what my food choices were. I happened upon this and the inner skeptic said “yeah right! I bet they are disgusting, disappointing, and you’ll not eat them.” Well, I am here to tell you I love them! This recipe has re-energized my health goals.
Thank you so much for this!
Thats AMAZING! I can’t wait to see which recipe you are trying next on the blog. Enjoy, XOXO Carine
Best recipe ever! So easy and versatile, it ends my craving for indian roti with curries and as a wrap!!!
Thank you so much for your effort in sharing your recipes.
Sujatha
Thank you so much for such a beautiful feedback! Enjoy the keto recipes around here. XOXO Carine.
I just made these but i had issues with the batter sticking to the parchment paper any suggestion you can provide ? Thank you
I would try a different brand of parchment paper, unfortunatey some stick to found if used without oi. Or simply spray a thin amount of olive oil on your paper before rolling. Enjoy, XOXO Carine
Can these be baked in the oven instead? Thanks!
I was skeptical of how much they would taste like coconut but they are fantastic! My daughter helped me make our first batch this afternoon and is already asking to make more for wraps to take for school lunches.
I’m wondering how these would fair being flattened in a tortilla press for quick production.
I never tried to bake the flatbread but I guess it should work yes. Make sure you don’t over bake or they may crisp and won’t roll as well. Enjoy! XOXO Carine.
Oh my goodness I absolutely loved these. Thank you for your wonderful recipe. I stuffed them with air fried sweet potato fries, avocado chunks, fresh tomatoes, sauteed broccoli with a sprinkle of nutmeg, and a homemade chickpea hummus. By any chance do you have a recipe for coconut flour tea biscuits? I have been everywhere on the net trying to find them, but they all had eggs in them.
Hello! I am so happy you enjoy the flatbread. I do have an egg free coconut flour shortbread recipe. I hope you like them too. XOOX Carine.
Hi wanted to know is there a replacement for the psyllium husk powder? I cant wait to try this wrap from the comments people seem very pleased ????. Look forward to hearing from you
I can smeLl it from here! It is hard to wait but it will totally worth it especially with those extra choc chips : Enjoy! XOXO Carine.
Not really unfortunately. Husk is what hold the coconut flour togehter and create this amazing flexible texture without using eggs and so no eggy taste! Enoy the blog recipes, XOXO Carine.
Bonjour,
Je pense que 2 cuillères à table de poudre de psyllium équivalent à plus ou moins 20 gr (et non 9 grammes). C’est du moins ce que ça donne chez moi.
Merci pour cette autre super recette!
Bonjour ! Je confirme que 2 cuilieres a soupe mesureuses americaines de volume de 15 ml correspondent a 9 g de husk. Les cuillieres a soupe francaises font la meme taille mais ne sont pas profondes comme les cas mesureuse US. Du coup, il est difficile de mesurer avec precision 1 cas rase si tu utilise une cas de cuisine en France. Ca explique pourquoi tu atteint un grammage superieur ou ta poudre de husk est super fine donc plus compact. Mais dns tout les cas la recette marche meme si tu as un peu plus de husk car au pire la tortilla est juste plus elastique et encore plus facile a plier. Merci pour le commentaire et a bientot! Carine
Hi, I just made your coconut flatbrada/tortillas and really loved them, the recipe is great as all the others I had previously tried had too many eggs. Can I keep the uncooked tortillas in the fridge and only cook them before my meal? How long could they last that way?
Thanks for the lovely feedback. I store mine in the fridge wrapped individually or they get soggy if stick together. You can store up to 2 days in the fridge or freeze ! They drfrost in an hour! Enjoy, XOXO Carine.
I am very new to cooking with wheat substitute flours so when I found your recipe which didn’t require oodles of eggs as a binder I was rapt! The flatbreads came out perfectly without any tweaking required, I enjoyed that the coconut flour was not overpowering (still getting used to the taste and yet to try almond flour) and it rose slightly thanks to the baking sod. A definite recommend to anyone who is having to change their diet. Thank you!
Thank you so much for trying my gluten free recipes ! You may also like the almond flour flatbread recipe. I found almond flour less flavorsome when you are new to whaet free baking. Enjoy the recipes around here. XOXO Carine.
Just wondering if xantham gum can be used in place of the psyllium husk and produce the same results??
Not in this recipe. There is no eggs in those flatbred and the husk hold the flour. Xantham husk will leave the dough moist and crumbly. Enjoy the flatbread, XOXO Carine.
Ihave just found your website now & would love to try this recipe. I cook for my daughter, but freeze her meals. Can these flatbreads befrozen?
Hi Carine, Thank you for this great recipe!
Just one question: I thought baking soda required an acid (vinegar, lemon, etc) to activate it. I didn’t see any acid in your recipe, yet your flat bread turned out fluffy. I tried baking powder, but the flat bread didn’t fluff and was crumbly. Possibly my baking powder was old or the water too hot. I live in Seattle, WA, USA.
Yes true, baking soda needs an acid to react and many of you said it may not be useful in this recipe. However I noticed that it really change the texture of those flatbread. I tried the recipe without and they were less fluffy. If your batter is crumbly, doesn’t come together add more husk, yours might be thicker and doesn’t absorb the moisture as well. Add 1-2 extra teaspoon of husk one at a time. Always knead 30 seconds and rest the dough 10 minutes after each addition to let the fiber do the work. It should fix your issue. Enjoy ! XOXO Carine.
Sure freeze as regular flatbread and defrost few hours before you want to use them. Enjoy the recipe. XOXO Carine.
Hi!!
I was wondering, if it’s ground psyllium husk or not? 🙂 looks yummy & can’t wait to try!!
Thanks,
Carolin
Hi Carolin, Both will work, I prefer ground husk. Enjoy, XOXO Carine.
I HAVE JUST TRIED TO MAKE THEKETO FLAT BREADS – A TOTALDISASTER
WHAT HOLDS IT TOGETHER? T
HE DOUGH CERTAINLLY DID NOT LOOK LIKE DOUGH!!! SO DISAPPOINTED
I am sorry to hear that and I am happy to help you out if you give me more information about what happened and which ingredients you used. What do you mean by doesn’t hold? too wet? crumbly? Let me know and I am happy to help yo. There is more than thousands of people who made this since shared with success. I am sure we can help you. XOXO Carine
These were awesome! Turned out perfect!!!! Thank you so much!!!! I’m going to try tortilla press and than roll them out a bit thinner if needed
Thank you ! I am so happy you love them. A tortilla press will make those even better great idea. Enjoy the keto recipes around here. XOXO Carine.
These were great!! Thank you for the recipe. Mine remained somewhat sticky even added more of the husk and then bit more coconut flour. Probably changed the carb count but we loved them just the same. After letting it sit for the 10 minutes it dried nicely. They were darker in colour than yours probably due to the extra husk but seems to be a foolproof recipe as they tasted great and made great leftovers. Thank you again!!
Hello! Sometimes the husk brand turns food darker even purple. Maybe try a different brand and thinner husk that will absorb moisture way better. Thanks for trying my recipes. XOXO Carine.
Can you use tortilla press?
Sure! Enjoy the recipe, XOXO Carine
Ty so much for these recipes! I am excited to try them! Have a God blessed day! ????
I am excited that you found my blog! Enjoy the recipes, XOXO Carine.
I literally just made thse and I love them! Even after they’ve gone cold, they’re still soft and pliable. I’m so excited to try different spreads and fillings with these wraps. Thank you!
Much love from Manila, Philippines! ????
Thanks lovely ! I am glad you love them XOXO Carine
Has anyone tried and had success using flax meal instead of psyllium husk? I have a whole packet of chia seeds and One of flax meal, and they’re often used as a 1:1 replacement for psyllium husk. Would love to avoid buying another packet of a random seed. ????
I don’t recommend you swap husk by flaxmeal in this recipe. The batter won’t hold together. However if you love flaxmeal I recommend you try my flaxmeal tortillas instead, 100 % made of flaxmeal. Enjoy, XOXO Carine.
Hello, I just made these flatbreads and they turned to be a complete disaster! 🙁 i did use flax mill though, i thought flax mill and flax husk are the same. Are they not? The dough with the proportions you gave turned to be like pancake batter – very liquid. I kept adding ciconut flour, mill and almond flour until i was able to form something remotely resembling fkatbreads. but they fell apart as i was trying to bake them. Other than this i followed your recipe exactly. Please, help!
Hello! I am very confused about your comment, you mentioned flaxmeal, almond flour and mill (not sure what this one is) but the recipe is not using any of those flours. It is a coconut flour flatbread recipe using a combo of psyllium husk and coconut flour. You shouldn’t replace coconut flour by any other flour. Also, you sai you bake them, the recipe is not baked in a oven by cooked in a pan. Let me know. XOXO Carine.
I am a feeble baker, but these came out perfect the first time. I divided my dough into six pieces, for smaller, snack-sized flatbreads, and they were just the right thing to pair with a bit of almond butter, or a little avocado. Thanks for keeping it simple!
I am so happy for you ! Thanks for trying my easy recipes and sharing your lovely toppings idea with me! Sounds so good, yummy! Enjoy the recipe around here. XOXO Carine.