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    Home » Diet

    Gluten Free Flatbread

    Jul 5, 2019 · 20 Comments

    July 5, 2019 by Beth 20 Comments

    2415 shares
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    aip (gluten free) cassava flatbread or tortilla in towel and on wire rack

    This Gluten Free Flatbread is so exciting because it tastes very similar to flour tortillas or flatbread but minus the gluten. If you are looking for AIP bread or a gluten free bread recipe, you should try this one!

    gluten free flatbread or tortilla

    Can you eat bread on the AIP diet?

    Getting a loaf of bread from the grocery store, is not possible when you are strict AIP. However, that doesn’t mean you can’t have any bread. You’re just going to need to adjust your expectations a bit.

    I’ve never been so excited for a recipe post in my entire life. I have tried so many AIP bread/tortilla/flatbread recipes and none of them have come close to the feel and taste of wheat flour based bread goods. I can’t use coconut flour/milk or eggs or the obvious dairy or grains (these are already removed on an AIP diet), which is a huge hurdle to overcome. Both of those things create a texture and flavor that resembles wheat flour based breads. Turns out the right combination of cassava flour, arrowroot flour and acorn squash can do the same thing.

    cassava flour (gluten free) with fork

    I’m really proud of this recipe. It takes some care to get the dough just right but it’s so rewarding. Especially for someone like me, that has additional for restrictions beyond AIP. It’s been years since I’ve been able to eat anything bread-like. So this recipe is a BIG deal.

    How to Make Flatbread

    There are a few tricks to working with the dough for this cassava bread recipe so follow these notes to make this recipe no fail.

    • There is a fine line between just enough water and too much. You want it to hold together without being too sticky. After a few tries this will get easier.
    • You’ll need a smooth bottomed fry pan to cook this Gluten Free Flatbread work. Additionally, you can add a little but of oil to the bottom of the pan if it’s not a smooth or non-stick surface. I personally use a ceramic-coated cast iron pan. Check out my post on the Best Pans for Chemical Free Cooking.
    • I call this recipe a flatbread but it could easily be used as a tortilla. It’s just slightly thicker than tortillas and has a little bit more chew to it. If you have a tortilla press, that would work for this recipe. However, the recipe works best if they are slightly thicker than tortillas.
    • This recipe makes 6 but you can easily double it and save a few for leftovers. They last in the refrigerator for about 24 hours. It does get a little tough but a few seconds in the microwave and they still taste great.
    balls of (gluten free) dough

    Looking for recipes to serve with these Gluten Free Flatbreads? Try these.

    • Add some AIP Shredded Beef to your Gluten Free Flatbread and top it with some Easy Pickled Red Onions.
    • Swap out the lettuce in my Turkey and Mushrooms Lettuce Wraps.
    • Add a Gluten Free Flatbread to this Tilapia Lettuce Wraps with Mango Papaya Salsa.
    • Shred some of my Italian Chicken to a Gluten Free Flatbread and then top with my Vietnamese Pickled Vegetables.
    aip cassava flatbread or tortilla on wire rack
    gluten free flatbread or tortilla
    Print Recipe
    5 from 2 votes

    Gluten Free Flatbread

    Here’s a Gluten Free Flatbread recipe that contains no
    coconut, no dairy, no grains and no egg. It’s just the right combination of
    cassava and squash to create a chewy and tender flatbread. This recipe is
    allergy friendly (gluten, dairy, shellfish, nut, egg, and soy free) and suits
    the autoimmune protocol diet (AIP), paleo and vegan diets.
    Prep Time10 mins
    Cook Time15 mins
    Total Time25 mins
    Course: Side Dish
    Cuisine: Mediterranean
    Servings: 6
    Calories: 119kcal
    Author: Beth Chen

    Equipment

    • Parchment Paper

    Ingredients

    • 1/2 cup Arrowroot Flour
    • 1/2 cup Cassava Flour
    • 1/2 teaspoon Salt
    • 1/2 cup precooked and mashed Acorn Squash may substitute kabocha or butternut but don’t include rind
    • 2 tablespoons Extra Virgin Olive Oil
    • 2 tablespoons Warm Water (may need more or less)

    Instructions

    • Combine all the dry ingredients in a medium sized mixing bowl.
    • Add the squash to the bowl.
    • Using a fork or pastry blender, work the squash into the flour mixture until the squash is combined into flour and crumbly. This step is very similar to working butter into flour.
    • Next add the olive oil and stir to combine.
    • Feel the dough and see if you need any additional liquid. If the dough is really dry and doesn’t stick together, add the water one tablespoon at a time.
    • At this point, the dough should stick together but not to your hands. If you’re used to working with wheat flour, this dough will feel a little dry to you. That’s fine. It doesn’t have the same elasticity of wheat flour.
    • Divide the dough into six balls and then set aside.
    • Take a long sheet of parchment paper and fold it in half.
    • Place one ball of dough in between the parchment.
    • Using a rolling pin, roll the dough out until it’s about 1/8 inch thick. It should be slightly thicker than a tortilla.
    • Repeat with each of the balls of dough.
    • Using a frying pan, cook each piece of flatbread for about 1 minute on each, over medium heat. You just want to brown and heat the dough through so the pan should be dry and doesn’t need any oil. Also, if you start to see bubbles in the dough, it’s time to flip.
    • Once the flatbread is done cooking, place it on a wire cooling rack until you’re finished, and then serve.

    Notes

    You'll need parchment paper and a rolling pin for this recipe.
    There is a fine line between just enough water and too much. You want it to hold together without being too sticky. After a few tries this will get easier.
    You’ll need a smooth bottomed fry pan to cook this Gluten Free Flatbread work. Additionally, you can add a little but of oil to the bottom of the pan if it’s not a smooth or non-stick surface. I personally use a ceramic-coated cast iron pan. Check out my post on the Best Pans for Chemical Free Cooking.
    I call this recipe a flatbread but it could easily be used as a tortilla. It’s just slightly thicker than tortillas and has a little bit more chew to it. If you have a tortilla press, that would work for this recipe. However, the recipe works best if they are slightly thicker than tortillas.
    This recipe makes 6 but you can easily double it and save a few for leftovers. They last in the refrigerator for about 24 hours. It does get a little tough but a few seconds in the microwave and they still taste great.

    Nutrition

    Serving: 1g | Calories: 119kcal | Carbohydrates: 19g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 195mg | Potassium: 40mg | Fiber: 1g | Sugar: 1g | Vitamin A: 45IU | Vitamin C: 1.8mg | Calcium: 23mg | Iron: 0.7mg
    aip cassava (gluten free) flatbread or tortilla

    Do you miss bread on the AIP diet? Have you found a favorite? I’m looking for suggestions. Leave a comment below.

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    Reader Interactions

    Comments

    1. Kristen says

      September 23, 2021 at 10:26 pm

      5 stars
      These turned out great!! Great texture and flavor. Thank you!

      Reply
      • Beth says

        September 30, 2021 at 5:20 pm

        Great! I'm so glad you liked them. Thanks for sharing.

        Reply
    2. Karen Gates says

      January 22, 2021 at 4:54 am

      Could you use pureed squash?

      Reply
      • Beth says

        January 22, 2021 at 7:40 pm

        Yes. I know I said mashed squash but pureed is really best. Mashed can still have some lumps and you don't want lumpy flatbread.

        Reply
    3. Sara says

      October 03, 2020 at 10:46 pm

      Is there any other squash that could work? I have lots of spaghetti squash and don't know what to do with it.

      Reply
      • Beth says

        October 04, 2020 at 5:12 pm

        Hmmm. I'm not sure. You're welcome to try it and report back on how it goes. I'm curious. It would be great to have options.

        Reply
    4. Cindi says

      February 15, 2020 at 11:19 pm

      5 stars
      My whole family is living these. Thanks for creating the recipe!

      Reply
      • Cindi says

        February 15, 2020 at 11:20 pm

        *loving

        Reply
        • Beth says

          February 17, 2020 at 4:34 am

          I'm so glad! It's so hard to find something that everyone loves so I know that this is a big deal.

          Reply
    5. Ginger says

      October 08, 2019 at 12:35 am

      This is great. The acorn squash great. I ate the other half for supper. Thanks for the recipe.

      Reply
      • Beth says

        October 08, 2019 at 9:09 pm

        I'm so glad. I really love this recipe as well.

        Reply
    6. Cecilia says

      December 16, 2018 at 2:55 am

      Thank you Beth for this simple recipe. They're very good & tasty and you're right- they satisfy the 'bread' craving. I did have a problem however. Mine stuck to the pan and after 2 skoosed up ones I had to use oil to finish cooking the rest. What kind of pan did you use? I used stainless steel. Still they were tasty and filled the craving. TY.

      Reply
      • Beth says

        December 16, 2018 at 3:39 am

        I've mostly made them in cast iron pans that have a smooth bottom and are practically nonstick because they are so well used. However, I've had issue making them in stainless steel pans too. I usually add a little bit more oil to the dough but adding it to the pan works too. I just would caution to use the oil sparingly as you don't want to loose the doughie-ness of it and end up with a crispy tortilla.

        Reply
    7. Anna says

      February 02, 2018 at 6:07 am

      Totally going to try this using my tortilla press. I'm not AIP and can have eggs and whatnot, but any excuse to incorporate more vegetables, especially winter squash! Will probably try freezing and reheating in the pan also. I miss the convenience of bread.

      Reply
      • Beth says

        February 02, 2018 at 9:30 pm

        The tortilla doesn't taste like you're eating a veggie which is nice too. In regards to convenience foods, I totally agree. These are nice because you can at least eat them the next day but I'm curious if they'd freeze well. Let me know if you give it a try.

        Reply
    8. Sarah says

      February 01, 2018 at 3:36 am

      I feel silly asking... But the squash is already cooked, right? Thanks for clarifying.

      Reply
      • Beth says

        February 01, 2018 at 4:07 am

        It's not silly at all! Yes, the squash is cooked and then removed from it's shell and mashed. I've updated the recipe. I hope this makes more sense. If not, let me know.

        Reply
        • Lynn says

          February 27, 2018 at 9:49 pm

          I also have a silly follow-up question 🙂 Is it 1/2 cup of the cooked & mashed squash, or do you measure out 1/2 cup of cut-up squash, THEN cook & mash it? Looks really yummy!!

          Reply
          • Beth says

            February 27, 2018 at 10:03 pm

            That's a good question. It's should already be cooked and mashed. So it's 1/2 cup cooked and mashed. I'll update the recipe to make it more clear. Thanks for commenting.

            Reply
            • Lynn says

              February 27, 2018 at 10:07 pm

              Thank you so much for the quick reply! 🙂

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    Beth Chen from Bon Aippetit

    Hey I'm Beth!
    If you're looking for AIP, Paleo or Allergy friendly recipes then you've come to the right place. Here you'll find lots of nutritious and delicious recipes with the occasional clean living lifestyle tips. Just because you have food restrictions doesn't mean that you can't enjoy life. BON AIPPETIT!

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