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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About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, 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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Love! This along with the pizza crust has become a staple in our home. We use the flatbread for tacos at least once a week and sometimes for breakfast burritos-keto, low carb filling. 🙂 I was struggling with my wood rolling pin and parchment paper, so I bought a silicone mat, and silicone rolling pin and it works awesome for rolling out my dough. It rolls out perfect and I no longer have to use the paper. Saves me time to because it’s faster. I thought it would stick to the mat, but with the mat being flexible, it just peels right off. Just thought I would share my tip. We absolutely love your recipes! So glad I found you!!
OMG! This comment is genius ! I will have to buy one of those silicon mat and roller because I am baking so much low carb tortillas and pizza crust that my parchment paper consumption is crazy LOL Thanks so much for trying so many of my recipes and taking some time to share such a beautiful feedback too. LOVE from NZ, XOXO Carine.
Your welcome! 🙂 The silicone mat and roller is a total game changer. It’s super fast now and I find that it’s easier to get a more consistent thickness/thinness. Also, I do not use any oil on the mat or roller. So far I have not had any problems with stuff sticking. I would love to know what your thoughts are once you try it! I hope you enjoy it as much as I do and it allows you more time to create yummie recipes. 🙂
You are so lovely! Of course I will give this a go, just need to find a great brand here in New Zealand. I will investigate straight away. What did you buy? Talk to you soon. Carine.
I purchased an inexpensive mat and roller at a local store for around 7 dollars each. I should mention that I live in Ohio, USA. I do believe this concept has been around for awhile, so I’m sure there are all sorts of brands and price points out there. There are probably different sizes too. Good luck in your search!
That is very interesting, so I will look for something as simple! I live in New Zealand and unfortunately we don’t find everything so easily so hopefully I found a good quality cheap silicon mat as yours! Looks amazing. Thanks again for this. XOXO Carine.
These are great! The only other option in the UK was low carb wraps which are so expensive to buy. The wraps came out a little smaller than I thought but that might be me not converting from cups to grams correctly but they were still good. This recipe is definitely a keeper!
Thank you so much for trying my recipes from the UK! Low carb wraps are super expensive in NZ too, that is why I love to make my own and share here. The size depends a lot on how thick you roll them. May be roll them a bit thinner if you like them larger? Or just double up the recipe 🙂 It freeze well too. Enjoy the blog recipes. XOXO Carine.
Hi, this recipe comes at the right moment for me 😀 ! Hope not to get you annoyed by asking you this: what do you think if using the gel coming from cooking the flaxseed ? Do you know it ? it’s a gel forming when you boil the flas seed and you squeeze it from the seeds itself. it is often used also as a health treatment for hair 🙂 It soft and chewy 🙂
Let me know
have a great day
I guess it could work but I never tried. I know it and I do flaxseed wraps with this technique you can see it on my Flaxseed wrap recipe and you may like it a lot if you enjoy flaxseed. Enjoy the recipes XOXO Carine.
I didn’t add enough water the first time around so I thought it was a total failure. My mistake. I simply added extra water and then readjusted the psyllium husk as well and then they turned out perfectly. Very happy with this recipe. I am going to try to make pizzas with this dough. Thank you!!
I am so glad it finally work out ! It could be tricky to bake with new flour, specially those two are very liquid absorbent as they contains lots of fibre. Thanks for trying my recipes. Enjoy the blog, XOXO Carine.
Great recipe! I’m making these again tonight with a Keto butter chicken dish.
One negative … the ‘clean eating guide’ link in the bottom left covers some useful content and is really irritating. Any chance of adding a ‘close’ option for those of us who choose not to click through? It’s the one thing stopping me from signing up!
Thank you so much for your lovely comment!
Of course, I don’t do any of the web design but I will ask the website developer to fix that asap! Thanks so much for reading my blog. XOXO Carine.
I have made these nice flatbread today and enjoyed turkish kebab roll.
The recipe works perfect, not sticky at all.
Thanks Carine????????
Yeah! Turkish kebab sounds amazing, it makes me hungry just to think about it ! I am so happy that you enjoy those flatbread recipe. Enjoy the blog and thanks to YOU for trying my recipe on here. XOXO Carine.
Thank you so much for this amazing recipe Karine. My flatbread came out perfect but I noticed a gritty texture like sand when chewing it. Did I do something wrong? Thank you.
It is the texture from coconut flour. Some people don’t care about it others don’t appreciate it. It is a great healthy flour, low carb and keto friendly but I agree that there is a slight gritty texture at first. Personally, after 5 years baking with it I don’t even matter ANYMORE. So you did really well, nothing wrong at all ! Just the flour that is like this 🙂 Thanks so much for trying my recipes. Enjoy the blog. XOXO Carine.
Amazing recipe and a hit with our 4 year old – suffering from food allergies.
Thanks so much for this beautiful comment. It makes me so happy to read that, kids are my motivation in what I am doing. I am so happy this recipe works for your little one as well. Enjoy the allergy friendly recipes on my blog. XOXO Carine.
I tried this recipe for dinner today. I replaced salt with dried oregano. It was so easy to make and turned out perfect and delicious! This recipe is definitely a keeper. Thank you Carine.
Thank you so much for trying the recipe and sharing this beautiful kind words with me. It makes me very happy that you are enjoying my recipes. See you soon on the blog. XOXO Carine.
I made these today and they turned out great! I’m thinking chicken gyro for these. Thank you!
Amazing! Thanks for trying my recipes. Enjoy the blog recipes. XOXO Carine
I am confused about the nutrition panel. It says that there is 7.3g of carbs, but youve said there is only 2.6 carbs?
The nutrition panel display the carbs count, I mention the net carbs which is carbs minus fibre. On low carb diet or keto diet you should always look at the net carbs as fibre are non digestible carbs by your body. Hope it make sense. XOXO Carine.
Is it possible to ge the whole nutrition panel? Thanks!
The full nutrition panel is after the recipe card, scroll down a bit further to see it ! Enjoy the flatbread. XOXO Carine
Hi Carine!
I ADORE this recipe. As I have an ezlnzyme deficiency I found it hard to find a bread recipe that I could eat! So thank you for posting!!
Question: can you freeze the dough? And how long for? I make quadruple the mixture as I eat so many of them!
Thanks,
T xx
Hello T! Thanks so much for trying my recipes. I am so glad you love them. I usually freeze the whole wrap after cooking them – not the raw dough. It is delicious when defrost and toasted in a sandwich toaster. Enjoy the recipes on the blog. I hope you will find lots to try. XOXO Carine.
I made these and they turned blue when I cooked them. What did I do wrong?
Some psyllium husk brand turned out blue or purple when cooked. It is a natural property from psyllium husk that is not revealing in any brands. You did not do anything wrong just try a different psyllium husk brand next time to avoid the weird color. But don’t worry the color doesn’t mean it is not good for you! XOXO Carine
I made these but they turned out blue. What did I do wrong?
What if you halfed the coconut flour and used some oat fiber instead? It would cut the calories down some
My recipes are low carb, paleo and I am not looking at the calories. You have got a great idea, but I am not sure how it will work as I am not using oat fibre. Let me know if you give this a go! XOXO Carine.
Nous avons adoré !! Merci pour cette recette, j’ai adopté un régime cétogène (suite à un dignostique de sclérose en plaques) il y a quelques mois. Malheureusement je suis allergique au oeufs et amandes et enfin une recette que je peux manger !!
Super! Merci d’essayer mes recettes ca me fais vraiment plaisir et je suis contente que vous trouviez des recettes pour vos allergies ici. Profitez bien des recettes du blog. A bientot. Carine.
Can tapioca starch be used instead of psyllium husk?
I would not swap psyllium husk by a starch – both are totally different properties. Also, if you are on low carb diet tapioca starch is high in carb and it will change the nutrition value of this bread consequently. Enjoy the recipes on the blog. XOXO Carine.
Wish I could give this 10 stars!!!!!! This is really really tasty! I make it ALL THE TIME! Right now I’m having it will Sunbutter! Genius! Thank you so much! The variations are endless! YUM!
That is the most beautiful thing I read this morning Thanks so much for trying my recipes on the blog and sharing your lovely feedback I love sun butter on my bread too ! Enjoy the recipes on the blog. XOXO Carine.
I want to make these ahead for a large group. Do you think they could be frozen? If so, how would you recommend thawing and reheating?
Thanks!
Hello! Great idea. I did not froze mine but many reader report success frozen them. They simply defrost few hours before and rewarm quickly in a pan 1 min on each side. I hope this turn out great! Have a lovely time on the blog. XOXO Carine,
Amazing! So easy to make! I decided to try out out the recipe and see if I liked it!
I think it will be my new go to! Loved it! Thank you for sharing!
Oh thank you ! I am so happy to read that. Enjoy the flatbread and all the low carb recipes on the blog. XOXO Carine.