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Been missing sandwiches or bread while on the AIP Diet (Autoimmune Paleo Protocol)? This easy-to-make flatbread may be the answer to your dreams!
Table of contents
- Life Without Bread?
- Paleo Naan Bread to the Rescue
- AIP Flatbread Video
- AIP Flatbread Tips and Tricks
- Using Tigernut Flour Vs Cassava Flour
- Freezing the AIP Flatbread for Later
- Troubleshooting
- You May Need
- Use this Flatbread with the AIP Gyro Wrap
- More Helpful AIP & Paleo Resources in the Freebie Library
- AIP Flatbread Recipe
- You May Also Like
Life Without Bread?
There are people in this world that hear they can't have bread again, shrug and go on their merry way.
I am NOT one of them.
When I first heard I was Celiac and wouldn't be able to have glutenous, crusty french bread, pita bread, and pretty much anything else that had made up the majority of my diet my whole life, I was crushed. I mean, what was the point?
And then to make matters worse, as soon as I learned I was Celiac I went straight onto AIP. No eggs and no almond flour meant even fewer options – even my beloved Paleo muffins and quick bread were out.
Now mind you, this was back in 2014, the Dark Ages of AIP. Even pancakes were rare. Today there are MANY more options luckily.
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Yet, even when I went back on AIP for a few months in 2018 I still missed some sort of way to make sandwiches. My kids were a lot older this time around and that meant we were constantly going out on adventures every weekend. Sandwiches would have just made things easier – easier to tote around, not have to have completely chilled, not need a fork and knife – the list goes on and on.
I heavily relied on Squirrel in the Kitchen's crepe recipe from her book Simple French Paleo to make simple wraps, and while they were great, I wanted something a little more substantial.
See Also: The ULTIMATE Guide to the AIP Diet – Everything you need to know to be successful
Paleo Naan Bread to the Rescue
Fast forward a few months later when I was back on regular ole' Paleo (what I typically eat to keep my Hashimoto's and Celiac diseases under control) and I made a regular favorite recipe of ours – My Heart Beet's Paleo Naan.
Now if you've never had Ashley's Paleo Naan, you must do it. Well, if you aren't currently on AIP or can have almond flour that is. It's freakin delicious, makes the BEST side for curries, Indian Butter Chicken, and well, any other Indian dish you can think of. I've even passed this recipe on to non-Paleo Indian friends and they've loved it, plus I've served it to countless non-Paleo friends and they rave over it. So try it.
One evening recently I was making some of this Paleo Naan as a side to an Indian dish and wondered to myself – what if I replaced the almond flour with cassava flour to make it AIP-compliant?
So the next day I set about trying it out. It took a few tries as the ratios weren't exactly the same, but once I hit on the right ration I was PSYCHED!
I tried it again with tigernut flour and again, success. I know some of ya hate cassava flour, so I'm lookin' out for you 🙂
After making a ton of batches to make sure it wasn't a fluke, I decided to share it with you.
AIP Flatbread Video
For a full explanation of the process, watch this video on YouTube.
AIP Flatbread Tips and Tricks
To make this a successful recipe I have these tips for you:
• Use a small non-stick crepe pan if possible, as that will work the best for this. If you have to use a larger non-stick pan that's fine, you may have to cut your flatbread in half once you cook it to make it manageable and you might also have to cook it longer. When I've used a large pan I've almost doubled the time per side.
• The batter should be runny, not super thick. If you need to, add more milk or water to make it this way.
• I state in the recipe to cook it 4 minutes a side at first, and then you may have to adjust the time downwards as your pan gets hotter. This is a good starting point, but if you notice your breads are gummy in the middle or aren't flipping easily, give it more time. They will bubble up at first and then once the bubbles recede you can flip them.
• I like to put these on a baking rack after cooking to let them get air all around them. If you do not have a rack you can put them on a plate, but they tend to get a bit sticky/gummy/wet if you stack them before they are completely cool. So make sure to not stack them.
Using Tigernut Flour Vs Cassava Flour
I liked both the cassava flour version and the tigernut flour version, but I did notice that the tigernut flour version was a bit sweeter, darker, and also seemed to be a bit thinner. It seemed like a thick crepe to me.
The cassava flour one felt and tasted a lot more like a traditional pita bread or naan than the tigernut one.
Unfamiliar with either tigernut flour or cassava flour? See AIP Foods You May Not Be Familiar With
It really is up to you what one you'd make, but if you can't decide, I'd go with tigernut for a sweeter application (maybe a jam and tigernut butter wrap?) and with cassava flour for a savory sandwich (like the gyro wraps I'll share next week).
Freezing the AIP Flatbread for Later
One of my favorite parts of this recipe is that they freeze BEAUTIFULLY. This to me is a game changer in itself.
To freeze, simply make up a batch (or 2 or 3) and then put a piece of parchment paper in between each bread. Put into a bag or freezer-safe container and freeze.
When you want to eat them, remove one or more from the freezer, thaw on the countertop or in the fridge for a few hours, over low heat in a pan or in the oven for a few minutes, or in the microwave for 10-15 seconds. Then use as desired.
I now have a batch of this in my freezer ready to go any time I need to have a sandwich ready to go in minutes, or have some sort of bready side to go with a curry, etc.
Troubleshooting
As soon as I posted this video on YouTube some viewers took to their kitchens to make this bread and helpfully shared some tips that may help you as well:
- This recipe does not do well on stainless steel pans, use a nonstick pan if possible.
- I used Native Forest Simple Coconut Milk with no guar gum but a viewer (Jen G, thanks!) used Golden Star Coconut Milk and had to add some water to make it less thick. She stated she was able to get 7-8 flatbreads out of the recipe as a result.
- A nonstick griddle can work as well (thanks GeekGirlGA!)
- You can put them back over the heat if you discover they aren't done
- I used Anthony's Cassava Flour and Organic Gemini Tigernut Flour – you may have different results with different brands (update: it sounds like Bob's Redmill Cassava flour and Lya Cassava flour lead to gummy breads – so do NOT use these. So interesting how cassava flour can differ so much between brands!)
- IF you do get a gummy flatbread, some people have reported that putting them in the microwave for 10-30 seconds seems to get rid of some of the gumminess. Again, I think this is based on the cassava flour you use, but this may help!
You May Need
These are the things I found helpful for making this recipe:
8-inch non-stick pan (this is the frying pan I used but you can also use a crepe pan)
A baking cooling rack for letting the air flow around the breads as they cool
I personally like Anthony's Cassava Flour the best, but use whatever brand you're loyal to
I like the Native Forest Simple brand of guar gum-free coconut milk, but there are several others. You can also make homemade milk.
Use this Flatbread with the AIP Gyro Wrap
One of my favorite ways to use this flatbread is with my AIP Gyro Wraps!
The meat is actually pretty easy to make, and it freezes well, so you can have a genuine-tasting gyro sandwich in minutes from frozen!
More Helpful AIP & Paleo Resources in the Freebie Library
If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox! Get the password here.
AIP Flatbread Recipe
I hope you enjoy these flatbreads! If you make them I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me @thrivingautoimmune!
AIP Flatbread Recipe
Ingredients
- 1 13.5 oz can Coconut Milk (OR use 1.5 cups homemade Coconut Milk or Tigernut Milk per 4 tortillas)
- 3/4 cup Cassava Flour (OR Tigernut Flour)
- 3/4 cup Tapioca Flour (OR Arrowroot Powder)
- 1 Pinch Sea Salt
Instructions
- Preheat a small nonstick pan over medium heat.
- Mix all of the ingredients into a bowl. If using tigernut flour, really make sure all of the lumps are broken apart (it really likes to clump). Make sure the batter is somewhat runny, you don't want it really thick. Add water or more milk if necessary.
- Pour enough batter into the pan to cover the bottom of the pan + about 1/8-1/4 inch thick. These are a tad bit thicker than crepes.
- Cook for 3-4 minutes per side, adjusting the time up above 4 min if the batter doesn't look completely dry when you flip it, and adjust the time down if you get too many brown or black spots. Black or brown spots are totally fine, just don't want to burn these!
- You'll notice that the cooking time will get less as you continue to cook the breads, since the pan gets hotter. If the bread is gummy inside it needs to be cooked longer. (This all sounds kind of fussy and complicated but trust me, you'll figure it out after a few – it's just different pans, cassava flours, coconut milks, amount of heat, etc all makes it a little bit different for everyone).
Notes
Nutrition
These are DELICIOUS. I made them with arrowroot and tigernut (because I’m trying to figure out if I can tolerate cassava or not). I love how 1. this is SO QUICK AND EASY TO MAKE. and 2. the flavor and texture is wonderful. I noticed it wasn’t fully cooked in the middle, so I’m trying to figure that out. I might try making them tiny to see if it makes a difference. But its still crispy outside and super delicious so I’ll be making it weekly. Thanks for the recipe!
Hey Michelle, although I followed the recipe to a T, I still had ones that were gummy in the middle… they seemed fully cooked, we had the heat way way down, and for like 20-30 minutes each, and they still turned out gummy. Do you have any tips?? We are in Colorado so high altitude might have something to do with it maybe?
I’m in Colorado at 5400 ft so it’s probably not that. I just have found that some cassava flour/tapioca flour blends just seem to be gummy no matter what you do – it’s the nature of the starches.
I just tried the recipe.
I think it’s great !
I used it with shredded chicken/ veg- really good – but since it’s so versatile,
I thought , let’s try to make it sweet .
So I spread a little coconut oil , raw honey & mace on it & rolled it up .
So reminiscent of a cake doughnut taste .
Recipe is a keeper !
Thank you !
I’m making them right now and I just can’t get them to cook through. The first two were definitely too thick (I’ll save those to use for pizza since I’ll be baking them again) so I thinned the batter a lot with water. Third was edible but still quite gummy in the center. Not sure about the rest until I try to eat them. They started cooking as soon as they hit the pan so it was hard to spread them out. I may try baking them next time.
Didn’t have nonstick, so I cooked this in parchment. Added some extra water with the tigernut/arrowroot version to get what looked like the consistency in the video. Cooked result was indeed quite thin, with some bubble holes. Learned to leave the top uncovered for a thicker, less crepelike result, still with some holes. Possibly from melting coconut oil? I may blend the batter next time. Also had to experiment to figure out when/how to remove the paper, with a silicone spatula. Still preferable to gummy cassava/tapioca. Husband approved!
I am so excited to have found this! Thank you for sharing with us. I followed the recipe to a T. Are they supposed to be a little doughy inside?
These turned out awesome! I used Anthony’s and follow the instructions exactly and the batter was not exactly pourable but more like a loose cookie batter so I just put it in little dollops and spread the dollops together in the nonstick pan and it came out amazing. Thanks so much!
Hi, does anyone know nutritional values on this? I used: tigernut flour, arrowroot flour (Anthony’s organic both). And used Nature’s Forest organic coconut milk – simple – no guar!
These are delicious! I used cassava and arrow root and followed the directions exactly. I added the flour a little at a time and had no problems with the recipe. It does take a long time to cook all the batter, so next time I’ll use multiple pans. I couldn’t stop eating them. Thank you!
Glad you enjoyed!
To add to my question above, have you tried adding hydrolyzed collagen powder?
Have you tried making them with a blend of Tigernut AND Cassava flours?
I think I’ll try a blend in any case, and perhaps add a small amount of Coconut flour as well, as an experiment. I love these three mixed together as an ‘un-nut butter’ just by adding a little water, avocado oil, salt (and optional cinnamon), so it stands to reason that it might make a great tortilla flatbread as well.
Sorry, no, I haven’t tried using a blend nor the collagen. If you try it please let us know how it turns out!
Hi Michele.
Thanks for sharing this recipe. Made it with tigernut flour and arrowroot and turned out easily.
My only problem is that I can taste coconut milk and don’t really like it. Could I use some other nut milk (I’m not AIP)? And how could I get another nut milk to be as fat and thick as coconut milk is? Maybe adding some nut butter?
You sure can- I’ve used my own homemade coconut milk and tigernut milks in this and it’s worked ok too, even without any extra fat. If you’re not on AIP then you can use any milks that you tolerate, and if you want you can add a tablespoon of a fat or even a nut butter like you suggested.
Hi Michele,
Thank you so much for sharing this wonderful recipe.i made these for my husband (AIP).he is so happy 😊.
God bless you!
You are a beautiful person
I was literally doing a happy dance as I folded up my turkey wrap and it did not crack or split open!! I used nuts.com cassava flour, Bob’s tapioca, and thrive market coconut milk (no gums). I did have to cook these for more like 6-8mins a side and then the second side was nice and dry but the first side was gummy, so I just flipped it back to the first side and lowered the heart for another 5ish minutes to let it dry out. Very tasty with nice crispy edges but foldable. Even my hubby with no food restrictions liked them a lot.
Tried this today and did end up having to cut it with water, other wise is was super gummy (my husband liked them but I don’t like that kind of texture, so others may like it too)!. Once I did that and let it cook longer they were perfect ! But I should’ve measured the water lol Thank you for the recipe !!