- Diet & Weight Loss
Recipe For Flat Bread That Is Low-Carb, High-Fibre, Nut-free, Dairy-Free, Gluten-Free and Egg-Free.
Low-Carb, Egg-Free, Nut-Free, Gluten-Free, Dairy-Free, High-Fibre Flat Bread Toasted Sandwich
Awesome Flat Bread
This flat bread is very easy to make and can also be used as a pizza base. It's suitable for:
- Anyone following a Ketogenic or Low-Carb High Fat diet
- Anyone allergic to nuts, eggs or dairy
- Anyone who needs to increase their intake of dietary fibre
I came up with the recipe after experimenting with different low-carb breads that never turned out as the recipes promised. Creating a low-carb bread loaf that doesn't contain almond flour or half a dozen egg whites (what the hell do you then do with the yolks?) and that doesn't sink after it is removed from the oven (I've lost count of how many eggs I wasted because of this) proved for me to be impossible. So I experimented with making a flat bread that is just as versatile as a loaf of bread - I toast it, use it for sandwiches and for mopping up my plate at the end of a meal. It can even be used as a pizza base alternative to cauliflower pizza base and cheesy pizza base! Just be sure to cook it first before placing your toppings on it and returning it to the oven for 10 to 15 minutes on 180 degrees Celsius.
Be sure to drink lots of water after eating this bread as the psyllium will swell when it absorbs it, making you feel fuller for longer.
This Bread Is Perfect For Mopping Up Runny Egg Yolk
Ingredients And Equipment
- 80g Coconut Flour
- 60g Psyllium Husk
- 25g Coconut Oil, liquified (if the oil is solid, place the jar in some hot water until the oil has liquified)
- 2.5 cups Water
- Salt To taste, optional
- Baking paper As needed
- Baking tray Shallow
- Cooling rack wire
- To taste herbs and spices of choice, if making pizza base (I use oregano, basil and garlic)
- Chia Seeds 1/3 cup, optional
What The Dough Should Look Like
Flipping The Bread On The Baking Tray If It Sticks To The Baking Paper
- Pre-heat oven to 180 degrees Celsius (355 Fahrenheit) and line shallow baking tray with baking paper.
- Combine all dry ingredients (sift the coconut flour so there are no lumps) and mix.
- Add coconut oil and water and mix well until the mixture forms a smooth dough that holds together when picked up. See top photo on the right. If the dough doesn't stick together after mixing for about a minute, add a bit of water (1/4cup should be enough)
- Place dough on the lined baking tray and flatten it out to about 5mm thick. If the dough sticks to your hands, wet your hands with cold water.
- Place in the oven on the top shelf and cook on 180 degrees Celsius (355 Fahrenheit) for 20 minutes, then flip over and cook for a further 15 to 20 minutes. If you don't have a fan-forced oven, rotate the tray on the shelf by 180 degrees so the back of the tray is now in the front. The bread will probably stick to the baking paper when you try to flip it. What I do is lift up the bread on the baking paper to remove it from the tray. I then place a new sheet of baking paper on the tray and tip the bread onto it, cooked side down. Don't forget to peel off the old sheet of baking paper. See photos to the right.
- Remove from the oven and place on a cooling rack (remove the baking paper if it sticks to the bread) to allow the moisture that has built-up between the baking paper and the bread to escape, otherwise that side of the bread will go soggy.
- Cut bread into smaller portions and store in an air-tight container which can be kept in the freezer. I cut mine into 8 portions.
- Feel free to share this recipe with your friends and followers on social media such as Facebook, Pinterest, etc...
Nutritional Values Per Serve Based On The Ingredients I Used
|Serving size: 48g|
|Calories from Fat||45|
|% Daily Value *|
|Fat 5 g||8%|
|Saturated fat 5 g||25%|
|Unsaturated fat 0 g|
|Carbohydrates 2 g||1%|
|Sugar 1 g|
|Fiber 8 g||32%|
|Protein 0 g|
|Cholesterol 26 mg||9%|
|Sodium 11 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
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