Keto Coconut Flatbread Recipe (2.6g Net Carbs)
By Carine Claudepierre
Published on 06/06/2018 - Last updated on 01/23/2023
This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.
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.
Did You Like This Recipe?
Leave a comment below or head to our Facebook page for tips, our Instagram page for inspiration, our Pinterest for saving recipes, and Flipboard to get all the new ones!
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
Getting Started What Is Keto? Macro Calculator Sweetener Converter Meal Plans Recipe Ebooks Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
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.
Share this post!
If you enjoyed this post, share it with your close ones!
Leave a comment
These came out so well, thanks so much! They were much easier(less sticky) to roll than others I’ve tried, they stayed together really well before and after cooking and I had zero problems with them sticking in my pans. Perfect recipe, thanks again!
I am so glad to read that. Thanks so much for giving a try to my recipes. I am happy you found me here. Talk to you soon. Carine.
These where amazing… So easy to make also. Did not break, just like you mentionned. Will be doing them again. I made 3, big boys to feed hihi!
Thank you !
Why are they gritty?
They are not gritty at all ! Did you try the recipe? ENjoy, Carine.
Thank you so much for this recipe!! This is the second one of your recipes I have made and both are a great addition to my AIP diet. I just had these with a pork taco and it was such a treat! They worked up so nicely!
My pleasure! Enjoy the AIP friendly recipes on the blog. XOXO Carine.
I found out too late you used whole husk. Could you please clarify in recipes whether recipe measurements are whole or powder. Amounts vary a lot. Thanks.
The recipe works with both with no issue.
LMAO. i had to do over the recipe because I thought it would change the outcome (I only mixed the dry ingredients in the first try). Oh well, thank god I didn’t threw it away, and now I know to read the comment first before jumping to baking (but he can you blame me, i was super excited to find this recipe!).
I added a bit of tumeric in mine, and next time i’ll try your garlic and herb idea!
I love your spices idea, looks delicious. Talk to you soon, XOXO Carine
Being a Srilankan and on keto it is very hard for me to stay away from rice and bread. But this recipe made me forget that I was even on keto and it was the perfect side for my chicken curry. Even froze half the batch for quick frying!
What a beautiful feedback! Thank you for trying my keto recipes from Srilanka! XOXO Carine
Loved this recipe! Thank you.
Can i use this recipe also for pizza crust?
Sure! Otherwise use my coconut flour pizza crust recipe here, pretty similar to those flatbread. Enjoy , XOXO Carine.
Is it possible to make it without the oil?
Sure but you will have to balance with a little water or it will be very dry.
I made the coconut flour flat breads abd what a treat, very easy to make and they tasted great with my lamb curry.
Looking forward to trying more recipes.
Amazing news! Thanks for reporting back. If you love a good keto egg free bread along with your curry I suggest you also try my keto naan bread recipe! They are very tasty too. Enjoy the blog recipes. XOXO Carine
They came out Great! This is my go to recipe for wraps and keto tortillas . Thanks.
I am very happy to hear that ! If like me you love keto tortillas that are egg free and simple you may want to try my flaxseed wraps or keto almond tortillas recipe! Both are crazy delicious too. Enjoy the keto recipes on the blog, XOXO Carine
I have tried your flatbread (Nann) and another similar to yours. Both times my bread does not cook all the way. It is doughy inside…I wait till it puffs up and turn it…leave at least 3 min on each side. On the other recipe the only difference is the oil (coconut) and instead of baking soda it is baking powder. In the other recipe it turned blue. What am I doing wrong?
You clearly have an issue with your husk brand. That is why your bread turn out blue, it shouldn’t if you use the right husk brand. Some brand turn blue when cooked, I am not sure why but anyone reporting this issue has problem making my recipes. So use a different brand and make sure you are precise in your measurement. If you miss a bit of husk the water doesn’t absorb and your bread get soggy. Husk is the ingredient that absorb the moisture in those egg free bread recipe. I recommend following recipes in grams/oz for full precision and change brand. Enjoy, XOXO Carine
Baking soda and baking powder are different. I imagine this is why you had trouble. I just used this recipe and they are by far the best keto flatbreads I’ve made.
Yes they are different, you are right. When a recipe calls for baking powder, if you want to use baking soda you need to use half the amount. Baking powder is half baking soda and additives. I hope this helps. Carine.
I have made these a few times and always end up adding more than a teaspoon of psyllium husk powder. Not a big deal but that’s what i need to form a moist, non-sticky dough. I live at 5000′ in a hot and dry or humid climate Any ideas? I know that I need to reduce the baking soda and am going to try eliminating it altogether.
I see the issue Karen has mentioned is your ingredients listed. Is incorrect as I’m attempting to make now for the first time. I usually purchase, however, I’ve become vegan and the store bought are pricey and limited in quality depending on which you get. The psyllium husk says 2 tablespoons but it’s calculated by weight as (9g) which is far from 2 tablespoons! Your 1/2 cup measure of coconut powder says (60g).
The 1 cup measure is 240ml. Mine states 235ml per cup. ( Not sure it matters but I’ll check it out. The olive oil is the only accurate measure I see considering the 1/4 tsp. measure is without a scale measure. Please correct! XOXO
Hi, the recipe is perfectly fine tripl tested and made by more than 200,000 people yet with 5 star reviews. Each product have a different weight when you convert from cups to grams simply because each product have a different density. That is why, for example, 1 cup of almond meal will be heavier than 1 cup of psyllium husk. Follow the recipe in cups and you will see that it come out absolutely fine. Enjoy, XOXO Carine.
Tablespoons and teaspoons are not the same thing – do not use a teaspoon – A Tablespoon is the spoon larger than a dessert spoon.
Hi, the recipe says 2 tablespoons !!! Not sure where you see 1 teaspoon it is clearly not enough to absorb the moisture. Enjoy the recipe on the blog ! XOXO Carine.
Thank you for this recipe! It felt so good to eat something so akin to bread! Mine aren’t nearly as pretty as yours but I’ll keep trying!
They will get prettier with practice don’t worry ! I am happy you enjoy those lovely flatbread. You may also love the low carb naan bread hen, very similar and delicious with a curry. Enjoy the low carb recipes on the blog. XOXO Carine.
ooh. I love this, haven’t had a need for flatbread yet but looking to try it.
Have you tried using this dough for something like calzones or pasties, pocket-sandwiches? I’m looking at a busy summer and travel-food is a big thing.
You have got excellent ideas to use this dough! I did not try something else with it yet but you just gave me great ideas. Thank you! Enjoy the blog, XOXO Carine.
Fantastic recipe. I’m trying a Lectin free nutrition protocol and this fits the bill perfectly. I made 4 out of the recipe and they were obviously thicker than yours but soft, fluffy and “family approved”. One question though, did the recipe call for psyllium husk or psyllium husk powder?
I am so happy you enjoyed the recipe ! I always you ground psyllium husk which is similar to powder. Enjoy the recipes on the blog hopefully you will find more that fit your Lectin free nutrition protocol! XOXO Carine.
I’m sold! It’s so tasty and yet no one died for it! Thank you so much for sharing this recipe. It’s one of the best. Saving this for forever use.
Oh thank you that makes me so happy to read your comment! Enjoy the other recipes on the blog. XOXO Carine.
Great recipe. Mine didn’t come out as round and pretty as yours, but so easy to make. Have to smear one with peanut butter and give it a taste and was really good. Will be making these often. Walmart only had flavored psyllium husk poweder so I had to buy the unflavored capsules and cut them open, lol. I cut the recipe in half just to give it a try.
Oh wow, that must have been so time consuming to open those little capsule ! I am glad you still get the time to try my recipe and enjoy it ! Maybe try to buy the husk on Amazon , it is not flavored. Enjoy the recipes on the blog. XOXO Carine.
Hello, instead of using the husk. Could I use eggs? And what if I don’t use baking soda for it? Thanks.
I would not use egg in this recipe. The amount of water you will need will be very different and the bread will have eggy flavor. Enjoy the low carb recipes on the blog. XOXO Carine.
I love Sweet As Honeyso much because it helps me a lot speciLy for guiding me how to make a low carbfoods,,,perfect!
That is so sweet! We love you too, welcome on Sweetashoney, can’t wait to talk with you more on anther recipe. XOXO Carine.