Keto-Friendly Flatbread from a doctor (Who apparently cooks better than I do)

It's great to have a lot of support when you are dieting. That can come in the form of verbal or written encouragement and praise, sometimes helpful (and not helpful) advice sharing and sometimes it's only an email titled: "I came across this recipe and thought of you." I got one of those emails from my sister-in-law a few weeks ago. 


My sister-in-law is extremely health conscious. She rarely eats meat and really wants to avoid eating it at all, but I would not call her a vegetarian or vegan. She makes the healthiest smoothies (that are very caloric but healthy), practices yoga, goes to retreats and is always looking for ways to improve her mind, body and soul. When she finds something that works for her, I'm always up to try it because I know that she has researched it to the ends of the Earth.  She has recommended a few products to me that have actually improved my health, so I take the information she sends me seriously.


The one thing she doesn't do very often is cook or bake. She has a few 'specialties' that she makes, like her five-layer garlic bread when she makes pasta. One Christmas I told her I was thinking of making mini pumpkin empanadas and she declared she wanted to try that, and ever since then, they have become a holiday treat she makes for us every Thanksgiving and Christmas.  She is very meticulous about cooking, too. 


She sent me a recipe for these Keto flatbreads. They look really simple to make (notice I said 'look') but I didn't have all the ingredients, so I had to shop for ground flax seeds and coconut flour.  She reads articles by Dr. Jockers and apparently this doctor also cooks and bakes. 


So, the day before I'm destined to fly off to spend a few days with a favorite cousin of mine, I decide to make these, to maybe bring a healthy wrap on the plane with me. 


Here is the actual link to the recipe:

Keto Flatbread Recipe (Fat Burning Bread!) -


Ingredient list:

1/2 cup coconut flour

2 Tbsp psyllium husk or ground flaxseed

1 cup lukewarm water (100F, 40C)

1 Tbsp extra virgin olive oil

1/4 tsp baking soda

1/4 tsp salt

1/4 tsp herbamare (or other seasoning or omit as this is optional)

1 tsp of extra virgin olive oil for cooking in pan


Mix psyllium husk and coconut flour in a bowl (I used a whisk which worked well). Smash any coconut flour lumps out. 

Add water, olive oil, and baking soda and use a spatula to combine.

Add the salt.

Knead the dough for one minute. It will become slightly moist and slightly drier as you knead. If it is too sticky, add more psyllium husk, a half tsp at a time. It should eventually come together easily as a dough and not stick to your hands, but still be moist. 

Set dough aside and rest for about ten minutes.

Divide dough into 4 equal parts and create four balls. Place one of the balls between two pieces of parchment paper and press down on the ball with your hand. Then use a rolling pin to flatten it as thin as you want. Dr. Jockers made his about eight inches. Peel the top layer of parchment off and use a cooking pan lid to cut a circle out of the dough, the size you want and keep extra dough to reform. This is how you get an extra flat bread. 

Warm a pan over medium heat, add one tsp of olive oil. Make sure pan is thinly coated as you do not want to fry the bread. Remove flatbread from parchment, cook for two minutes on one side, one minute on the other side, remove and let cool. Repeat this step for the rest of your flatbreads. 


My thoughts on this recipe:


My dough weighed 320 grams so each of my flatbreads was going to be 80 grams with a calorie count of about 90 calories per flatbread.  I abandoned the idea of the cooking lid to shape because I wanted an accurate calorie count per serving.  I didn't mind if they were weirdly shaped.


My dough was really wet and would not stay incorporated. I used milled flaxseed (which I think was an issue) so I added a little more of that and eventually more coconut flour. My dough would not stay combined. It easily broke apart when I rolled it or tried to peel it off the parchment paper. I also tried using a paper towel to remove some of the moisture from it, which helped a little but not enough. I attempted four flatbreads and ended up with zero edible flatbreads. 


The challenge with this dough was getting it into the pan without breaking it. I managed to achieve that three times after the first fail, but no matter how long I let it brown in the pan, it still fell apart when I tried to flip it over to cook the other side (hence the photo above). Ugh! I hate wasting food.


I went to the website to see if I am the only moron who can't make a simple flatbread and apparently, I'm not. "Joy" had the same problem I did so I feel better. 


I am not giving up. At some point, I'm going to get out my coffee grinder and ground those milled flaxseeds down some more and see if that is the problem I think there is a huge difference between "milled" and "ground."


Sorry folks, I was hoping to give you a winner with this. Hopefully the next time I try it will be better.  I welcome any thoughts about how to fix the issues I had without dramatically increasing the calories. If you want to try and make these, let me know how yours came out in the comment section.  


In the meantime, my 60 calorie carb control wraps from Aldi will have to suffice. 






How do you rate this article?


7th Decade Redhead
7th Decade Redhead

I'm 60+ years old female retiree who is finally figuring out why she's been struggling with losing weight her whole life. I want to share the lessons I learned so others can help themselves with their own weight loss struggles earlier in their lives.

60 Pounds by 60 Years
60 Pounds by 60 Years

My final weight loss attempt after 40 years of different diet failures. No shakes, no supplements, no surgery, no crazy food, no purchased meal plans, no fasting. Creating a healthier relationship with food and facing the painful truth about my relationship surrounding food. No BS, just common sense. And it worked.

Send a $0.01 microtip in crypto to the author, and earn yourself as you read!

20% to author / 80% to me.
We pay the tips from our rewards pool.