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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What a super recipe. I was looking for a substitute for Indian Naan bread. I used ghee rather than olive oil,and added quarter of a spoon of turmeric and kalonji (black onion seeds) to the dough. Used a light spraying of butter flavour cooking spray on a cast iron pan. I found them easy and non-stick to roll out between the parchment paper. Just can’t believe how well they puffed up whilst cooking.
Love your recipes always and can’t wait to try.
* can I used baking powder instead of baking soda ? Thanks
Sure
Hi Carrine,
I’ve been following you on Instagram and Facebook for a while now and have always enjoyed your recipes. I have a heavy monitored diet because of food sensitivities and an underlying intolerance towards all sugars. This flatbread recipe is great! I used it as a naan substitute for a homemade butter chicken night and my husband and I absolutely loved them! Tonight we’re going to make these again for some shawarma 🙂
Thank you so much for following me! I am so glad you are enjoying my recipes, take care, XOXO Carine
thank you
this is great.
works a treat.
but, you may want to read up on your chemistry instead of quoting “I never add the salt in contact with baking soda to avoid deactivating the leavening agent.”
Some people may believe you 🙂
hint: Yeast vs. baking soda
all the best
Per Norrgren
Can these be baked in the oven? I use a tortilla press to form the individual wraps. I could probably fit 6 at a time on a baking sheet vs 3-4 on my electric griddle. Any thoughts on oven temp/time?
Thanks for the great recipe! Great as is but I also like to add 1/4 tsp each of garlic powder, onion powder, and rosemary.
I have found success baking them & it’s my preferred method since they don’t fall apart as easily when flipping. Once they are done baking they are easy to handle without tearing. I bake them on a half sheet pan lined with a silicone mat. Bake at 400 for 8 min then flip and bake an additional 3 minutes.
I am not sure, I didn’t try that, feel free to experiment !
this recipe looks amazing! I have just started Plant Paradox which is grain-free / lectin free. As such, I don’t believe I can have Psyllium husk as it is from corn. I can have flax seeds (which you already mentioned don’t work well) Is there another sub? maybe tapioca or arrowroot?
Psyllium husk is not a corn based product so you are fine ! enjoy!
Just made these for the first time, never used coconut flour or psyllium husk (used Coles Organic Psyllium Husk Powder from my local Australian supermarket) before so was a bit worried but they came out looking and tasting great with a nice little hint of the coconut flavour. I only got 4 wraps about 8 inches in diameter though following the listed metric amounts, I didn’t bother cutting the small excess to make them round either since I didn’t think I’d have enough for another 8-inch wrap and I like the appeal of the uneven edge. They also came out so soft and pliable, in fact I’ve tried out a wrap recipe using almond flour (with xanthan gum) and 2 others using wholemeal wheat & spelt flours (I’m not following a keto or low-carb diet, just looking for things that will play nice with my blood sugar and taste good) and this recipe have easily made the softest and most pliable of them all which is a huge plus when making wraps.
Will definitely be making these ones again and be checking out some of your other recipes, already looking at trying your almond flour wraps with psyllium husk and the almond flour crackers.
thanks for this lovely feedback!
I absolutely love this recipe but I have a lot of trouble rolling them out thin enough to cut them in circles.They also stuck to the bottom of the pan this time around although they didn’t the last time. If I reduced the amount of oil as per the recipe I’m afraid they will stick to the pan even more. Not sure how to resolve this.
Maybe slightly oil the pan and make you are using a non-stick pan!
Can I use glax seed meal instead of psyllium husks?
No, flaxmeal won’t work in this recipe sorry
Will xanthum gum work ?
No sorry not in this recipe.
Can you use this recipe for mini flatbread pizza?
Absolutely!
A couple of corrections: you CAN use dietary psylium husk in this recipe, and they turn out just fine. They are wonderfully flexible and are seriously easy to make.
Also, if you have an adventurous husband, who when looking at orange colored dough you are about to throw away and says, “Fry it up. Let’s at least try it.” He’s not wrong…and they go nicely with cream cheese and strawberries….kinda like a crepe but with no egg, so that was cool.
And also a word of advice: don’t keep your cooking psylium husk in a repurposed peanut jar with an orange lid that is, if you haven’t finished your coffee yet, very similar to the orange lid on the jar of Metamucil that your mother left during her last visit. Just sayin. 😁
Metamucil contains only 50% of husk so often, it left the baked goods wet and some readers reports that it turns their food blue/grey too. That’s why i prefer to recommend other option. Glad it worked out great for you thanks so much for sharing ! Carine
Hi Carine, we love this recipe and make it often. I just wanted to share that I use my tortilla press to make these and they come out perfect every time. Thank you for all your hard work in developing these amazing recipes. With love from Canada 🇨🇦 thank you
My husband and I enjoyed this recipe. Will make it regularly.
I wish i can give more than 5 stars for this recipe! I AM IN LOVE! My family is obsessed even my 1 year old ate half of the wrap without any fillings!! I tripled the recipe to freeze in the fridge to have with daily meals! Amazing and thank you 🤤🤤😍😍
Thank you so much !
Hello,
Not sure if this has been asked before, but can i freeze the tortillas? If so, for how long would you recommend freezing them?
Thank you!
Sure, read the storage tips section in the post for full instructions. Enjoy!
Thank you. I am making them now, can’t wait!
Hello
I absolutely love this recipe – it totally changed keto for us! I so appreciate the options it opens up, especially for lunch on the go 🙂
I was just wondering if I could sub psyllium husk powder for the husks? I ordered the powdered version by accident and was wondering if it would still work okay? And if so, would I need to adjust the quantity?
Thank you so much 🙂
Thank you so much!
My dough was super wet, followed directions exactly. Had to use ground flax though, didn’t have psyllium husk. Way too moist to roll out threw dough out. What did I do wrong?
Easy, what you did wrong is swapping the Psyllium Husk for Ground Flax Seeds. It’s going to be a bit technical so bear with me.
Psyllium Husk has a Water Absorbtion Ratio of up to 98% (depending on the brand). This means that 10.1 grams of husk can absorb up to 10g of water.
To compare, it takes at least 13 grams of Ground Flaxseeds to absorb 10 grams of water (again depending on the brand).
So by substituting PH for GFS, the same weight of ingredient is far less capable of absorbing the liquid, and therefore the dough would be too wet.
As I explain in the post (all these tips can’t fit on the recipe card!), if the dough is too wet, you have to add more fiber – in your case more flaxseed.
But adding a lot more flaxseed would alter the taste of the recipe quite a bit.
Hence why I don’t recommend doing this swap here.
Carine.
These were great, super easy and just what I needed. Curious about storage, though. In one place, it says ‘store very well in the fridge for up to 3 days’ and further down it says ‘in the fridge for up to 5 days.’ Which is correct?
I made these for the first time today and were so easy For the first time I felt Iwas eating a proper tortilla. Alot of the keto recipies I try to bake are with Almond flour and they end up in the bin!! So thankyou great recipie 🙂
I tried another similar recipe first and that one didn’t mention using WARM water, and had me only letting the dough rest for 5 minutes. It was like trying to fry up oatmeal (I tried 3 batches)! This recipe was awesome and worked perfectly the very first time! THANK YOU!
I’m on keto and this is very good! Had it with chicken curry made from coconut milk too so they paired really well. Just had to watch how many I ate already, it’s so good i could’ve finished it all in one sitting.