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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
This is the best AIP tortilla I’ve tried so far! You can make it thicker or thinner, it’s flexible for folding around fillings, and works to tear apart like naan. I love to cook, and based on my experience, I can and do modify recipes all the time, BUT ‘recipe creation’ in this AIP world, with all the constraints is HARD. and takes a lot of trial and error. I am very grateful to you Michelle for taking the time and effort to not only create an amazing recipe, but for sharing it with the rest of us, who just want to find delicious recipes and not create them!
Regarding the ‘gummy’ problem that some folks have reported, I believe that is more a function of the thickness and the time cooked. If you are cooking the outside to your liking, and it’s gummy inside, try thinning the batter. If you want it thicker, try a little lower heat and cook for longer so that the outside cooks a little more slowly, allowing the inside to cook more. You just have to play with these variables.
My goodness. Thank you so much for this recipe. I’ve been craving something breadlike so badly…and I’m not a great cook, which makes AIP extremely difficult. I’ve been learning though. This recipe is life changing for me.
Love this! If I don’t want the taste of coconut milk, can I use almond milk or another plant based milk from a carton and add a few Tbsp of avocado oil?
Sure, if you aren’t on the elimination phase of AIP and can tolerate other milks!
Thank you so much for this recipe! I have severe food allergies and have not been able to eat any kind of bread for quite a while. I have made this recipe several times now. I use Otto’s cassava flour and Thai Kitchen’s coconut milk in the carton (no guar gum) and both have worked out well. I love that the flat bread freezes well and my favorite thing is to warm it up in my air fryer for just a few minutes. I am excited to add a new food I can eat to my restricted diet. And thank you for sharing your story!
Can you do without The Life story before getting to the recipe? Wow seriously.
Wow, your gratitude for me creating a FREE recipe for you to use throughout your health journey bowls me over. It’s people like you who make me just want to get up and do this every day. Um, just for reference next time, there is a “Jump to Recipe” button at the top of the post that skips by all of “The Life Story” as you put it plus all of the extremely helpful tips I’ve gathered over time to help make this recipe successful.
Thank you for the FREE recipe and tips. Can’t wait to try this out. Have you made any bread with gelatin?
I believe I may have at some point in time, but from other people’s recipes, not my own. I definitely have done quite a few baked goods (like muffins, scones, etc) with gelatin, but can’t remember offhand the specific bread recipes I may have tried, sorry!
Just found your site a few days ago and am enjoying looking around. I look forward to trying some of your ideas! Good reply here, too. 🙂
Very unkind Zoe. Just use the ‘Jump to Recipe’ button and try to be a nicer person. Gratitude and not anger is better for healing.
thanks for the recipe! can i substitute arrowroot for psyllium husk? I am hoping to go on candida diet so arrowroot won’t work. thanks
Hmm, sorry, I’m not absolutely sure as I have not tried it and psyllium is more fiber than starch.
I used Anthony’s Cassava flour twice and still got gummy flat bread. It doesn’t seem to matter how long I cook them. I am wondering if the particular Tapioca flour/starch matters? I used what I had which was Goya Tapioca starch. What do you use? Thank you
Hmm… I really am trying to understand why it comes out gummy for some and not for others! I have used both Anthony’s and Terrasoul Tapioca flours without any issues. Someday when I have the time (and money) to get all the brands I’m going to try to see what happens. Maybe next time try throwing in a tablespoon of coconut flour (if you can tolerate coconut) and see if that helps? That was what I was going to try next.
I think instead of the flours which is the cause of gummy bread, it would rather be the type of coconut milk. Each brand has a different percentage of fat vs water, different brands would have a different effect on the recipe.
Thank you for the recipe, it changed my life)) I can easily stick to aip now. I followed the recipe using random Amazon cassava and tapioca flours, but my first wraps were thick and gummy, then I added 100 ml of water, I also added 1tbsp of coconut flour and this did the trick, with runny batter I was able to make very thin wraps. They were sticky but edable. And then the magic started, I decided to reheat wrap in the evening on the dry pan and wraps became crispy, but foldable,omg how nice it is. Highly recommended to reheat this way!!! yum! Today I reheated them extra crispy and I made totally great nachos by breaking them. omg! really great recipe but make very thin wraps.
So versatile, I accidentally made the first one on cast iron skillet with coconut oil and it came out gummy but was delicious with cinnamon and stevia,closest thing to a dessert as I’ve gotten with my particular diet…when I follow the directions 😉 they come out more like the flat bread yum yummy so many options
This is great thank you! They came out perfect
How many calories and carbs would you estimate per naan?
It depends – what ingredient combo are you using? (That’s why I haven’t put the nutritional info on here yet – too many variables..). You can always plug it into myfitnesspal.com ‘s meal tracker and see what comes up if you want to have a good idea of what things are though. That’s how we actually find out 99% of the nutritional data for my son’s meals (he’s a Type 1 Diabetic so we need to know it for everything).
I made these today and I am very happy with this recipe. I used half cassava & half tigernut flour and tapioca flour. After they cooled, they were very floppy & soft, not a bad thing, but I decided to try putting them in the air fryer for a couple minutes before serving, just to crisp them up a little. Oh my! Perfect! One of them puffed up like a popover, so you have to watch them closely. 1-2 minutes at 390 is good. It was still yummy! Thanks for the recipe! I’ll be making these often!
The first time I made these I only had Bob’s Red mill cassava flour, they were gummy although tasty. Second time I used 1/2 and 1/2 (bobs) cassava and tigernut flour. They turned out excellent. And now telling my coworker about them I think I’m going to try and make crepes with tigernut flour only using some homemade coconut milk.