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!
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.
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.
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.
Gluten Free Flatbread
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.
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
Nutrition
Do you miss bread on the AIP diet? Have you found a favorite? I’m looking for suggestions. Leave a comment below.
This was the first AIP recipe I ever tried and I love it! I keep cooked pre-portioned butternut squash in the freezer so I can make it at short notice. Thanks for the recipe!
That's great. I'm so glad my recipe could be your first! And best! Thanks for sharing. I appreciate you!
Thanks for the recipe! I was craving bread and we used them as a wrap for our chicken spiedies (if anyone isn't sure what that is: https://www.food.com/recipe/lupos-chicken-spiedies-219681). I just harvested some pumpkin from my garden, so I used that! I made them for the second time tonight. This time I subbed out 1/8 cup of the arrowroot with tigernut flour, which made them a little bit less chewy and added a bit more texture and sweet taste. I also made them a tiny bit less dry this time (I think just added a bit more pumpkin) and they rolled out a bit easier. The first time the edges were cracking a bit.
That's great. I'm glad it worked for you.
These turned out great!! Great texture and flavor. Thank you!
Great! I'm so glad you liked them. Thanks for sharing.
Could you use pureed squash?
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.
Is there any other squash that could work? I have lots of spaghetti squash and don't know what to do with it.
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.
My whole family is living these. Thanks for creating the recipe!
*loving
I'm so glad! It's so hard to find something that everyone loves so I know that this is a big deal.
This is great. The acorn squash great. I ate the other half for supper. Thanks for the recipe.
I'm so glad. I really love this recipe as well.
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.
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.
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.
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.
I feel silly asking... But the squash is already cooked, right? Thanks for clarifying.
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.
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!!
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.
Thank you so much for the quick reply! 🙂