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!
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.
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 Recipe Video
You may want to watch this video as it explains a lot about the process. It's really easy, but this will save you from making some mistakes.
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.
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.
The AIP Flatbread Recipe
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This amazing, versatile AIP flatbread can be used as a side dish with soups or stews, or as a sandwich wrap. It's adapted from My Heart Beet's Paleo Naan recipe, which is awesome, but not AIP-friendly (though I definitely recommend you make it when/if you can eat almonds).
Ingredients
- 1 x 13.5 oz can Coconut Milk OR 1.5 cups homemade Tigernut Milk
- 3/4 cup Cassava Flour OR Tigernut Flour
- 3/4 cup Tapioca Flour OR Arrowroot Powder
- Pinch of Sea Salt
Instructions
1. Preheat a small nonstick pan over medium heat.
2. 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.
3. 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.
4. 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
Use a small bit of oil if you notice your batter sticking to the pan. I have never needed it, but if your nonstick surface isn't working as well as it used to it may be necessary. Also, stainless steel pans don't work great for this, but if that's all you have, definitely use some oil or a cooking spray.
Keywords: Autoimmune Paleo, AIP, Paleo, nut-free, bread, sandwich, lunch, wrap, cassava flour, tigernut flour
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COULD I USE COCONUT FLOUR INSTEAD?, STILL WATCHING THE CARBS & TRYING TO DO A PALEO/KETO AIP TYPE OF DIET.
I haven’t tried it, but I’d highly doubt you could use just straight coconut flour. If you could, you’d definitely have to play around with the ratios as coconut flour needs a LOT more liquid than either cassava or tigernut flour. Sorry!
I’m not going to blame your recipe but I followed it precisely and proceeded to make the grossest, slimy goo sandwiched between two thin crispy layers of tigernut flour. It’s probably the brand I used but anyway….that stuffs expensive. Anyone have any tips? I tried cooking it at a lower temperature in hopes of it cooking through but no success. Oh well. Maybe I’ll try cassava flour next time.
Gah, I’m sorry. I really don’t know why some of the brands do that. I have noticed that if I do get a gummy one, it’s usually the tigernut flour that does it, but it’s so random and rare for me. I don’t feel like I do anything differently, but for all I know I am. I wish this recipe wasn’t so temperamental because I want everyone to be able to enjoy how good they can be!!
Dear Michele,
I want to thank you very much for the dramatic shift you encouraged me to take. Last October I was in a really rough spot of Hashimoto symptoms. I have been on Synthroid for 22 years beginning at the age of 21. I don’t think things were as bad at that point, but as you know things get worse as you get older. I found out in August of last year that I had the autoimmune form of hypothyroid. You gave me the courage to start looking deeper at diet; almost all was homemade up to that point ferments, sourdough, raw milk etc. Since October I have eliminated several foods and found several I never guessed I was sensitive to! I have bounds more energy now! Looking forward to spring for gardening, pursuing aromatherapy from a business aspect, helping encourage others that each little step really does make a difference.
When I was in my late teens and working at a fast food restaurant people often commented that I sang as I worked (I didn’t realize it until it was pointed out to me). In the last month I have found myself singing again as I am working around the house! Somewhere along the way the energy for singing left me; it was all I could do to get through the day’s tasks of taking care of my family anything beyond that was overwhelming. You helped me to get ME back, thank you.
Wow Sarah, I seriously teared up reading this! Thank you SO SO much for taking the time to leave this comment, I really do appreciate it!
This recipe looks great. Has anyone tried it on a cast-iron pan?
I believe I had one person mention SOMEWHERE (I can’t find it now – it was either on YouTube or in my Facebook group) that they did and it worked out, but you might need to use a little coconut oil to make sure it doesn’t stick. If you try it, please let me know how it turns out so at least I have it somewhere on record, haha!
Followed this recipe and mine turned out terrible. With the one 13.5 oz can of milk my batter was not runny at all. Thicker than pancake batter. Ended up added more milk, probably should have added water. As they cooked they looked very oily and translucent.
Can I ask what brand of coconut milk you used? This seems to be a pretty picky temperamental recipe in that it only seems to work with certain brands. Before I wrote this recipe I had NO idea that the quality/texture/consistency of each of the brands of coconut milk, cassava flour, tapioca flour, etc all differed so much! It’s kind of crazy. You’d think cassava flour is cassava flour but apparently, they are as different as night and day between brands. Also, did the coconut milk you used have guar gum in it? I haven’t tried to make these with guar gum coconut milk, which is typically much thicker than the type without.
I used Otto’s cassava flour, Bob’s Red Mill Tapioca flour, and the only can of coconut milk we had on hand, Sprout’s organic coconut milk which I believe does contain guar gum.
I made these and they are great! Very easy to make in bulk also. I’m wondering how long do you think these will keep for in the fridge? I am freezing some of mine, but wondering if you or anyone has played with the expiration date. Thanks!
★★★★★
I personally don’t like them much after 3 days in the fridge as they start to get hard (at least around the edges) and sometimes a bit soggy as well. So if I plan on having them after that I just freeze them. Glad you like them!
Can’t find cassava in Australia..too expensive online also! so I used Tigernut and topiaca. It gooey! Like a pancake. I might try lower heat and longer.
★★
If you try again – try putting it in the microwave for like 30 seconds (if you have a microwave). Someone told me that really helped with the gumminess.
Have you tried adding herbs or spices? I am thinking of adding basil, rosemary & thyme or cinnamon. What do you think?
I haven’t, but that doesn’t mean you shouldn’t! It sounds like a GREAT idea actually! Let me know how it turns out!!
Could I use almond milk for these? Coconut products don’t agree with me.
You could, but almond milk isn’t AIP-compliant so if you’re trying to do AIP, that wouldn’t work. I’d do tigernut milk instead. However, if you aren’t doing AIP, I’d instead do the almond flour Paleo naan recipe I link to up above from My Heart Beets since it’s a little less finicky.
Oh, thank you very much dear. I just tried it after trying maybe recipes. It gave me the most easy and beautiful bread 🙂
★★★★★
Oh I’m so glad you enjoyed it!
Should it be a little gooey/rubbery on the inside? I made them and while yes, they are still pliable and good for wraps, the texture seems odd. Maybe they should be cooked longer?
Some people seem to find them gooey on the inside. I really haven’t figure out why – I *THINK* it’s because of the brand of cassava flour? I’ve had like 1 gooey one out of 100, and that wasn’t even a cassava flour one (it was a tigernut flour one with tigernut milk) so I’m really not sure. I just can’t seem to recreate the gooeyness but it seems if people use other brands it happens…
Delicious and easy. Next time I’ll use a mix of coconut milk and water as the coco milk I used had a lot of fat and the flatbreads were pretty oily. Sprinkled a bit of AIP seasoning blend on while they were cooking. Yummy! We used these for hamburger “buns” and they were great. Partner ate the rest by themselves. Definitely adding these to our regular recipe rotation! Thank you!
★★★★★
Yum, I don’t think I’ve thought of using these as hamburger buns but that is a great idea! Glad you enjoyed!
Hi Michele! I tried making this and my flatbread always comes out gummy on the inside. The outside cookes beautifully but I’m not sure whether or not it’s supposed to have that texture? I also didn’t use canned coconut milk, but the coconut milk where you’d find the other milks. Could that be it?
TL;DR How is the inside of this flatbread supposed to look and feel?
This seems to be a very picky recipe when it comes to brands and types of ingredients. I’ve only used Anthony’s Cassava flour but with both Native Forest coconut milks (both with guar gum and the simple one without) and homemade coconut milk and it’s worked for me. But if you’re using different cassava flour it may come out gummy. It shouldn’t be very gummy – like it might be *slightly* so inside but not enough that it really should be that noticeable. Mine come out more like a pita bread – but not as dry.
You can add Thrive brand cassava flour to the list of brands that turn out gummy.
Ugh, ok, thanks for letting me know!
hello,
I am new to this way of baking and using flours. I was at my store and the brand they had was IYA is this the same as LYA cassava flour? So if I only have that brand what should I do differently to make it work?
Ugh, unfortunately, I have NO idea what that actually means! I’ve never dealt with either type, I just get Anthony’s Cassava Flour from Amazon. Sorry to not be of any help whatsoever on this!
I am new to AIP – I finally found a doctor that figured out what was wrong with me – Hashimotos! For YEARS I’ve weighed close to 350lbs and a lot of doctors quoted me with the “eat less, exercise more”. Ugggh… But finally I have help.
AIP is a bit daunting but I your recipes – thank you. Does this end up tasting coconutty? (is that a word?) I like coconut but I don’t like it when everything I make tastes like coconut.
Thank you 🙂
I’m so glad your doc figured out what was causing your weight gain! That must have been so frustrating to have dealt with that for so long. As for the flatbread, no, I don’t find it to taste coconutty. I like coconut too but only in coconut things – like a pina colada or a macaroon or whatever, not in something that isn’t making me feel like I’m on a tropical island 🙂
I used Otto’s and AroyD combo and they came out gummy, BUT I added garlic powder and some crushed rosemary and it tasted like cheese bread! I LOVE IT as did my 15 yr old! I will try your flour/milk combo and see if I can get it dryer in the center. Earlier in the day I had a bunch of organic blueberries needing to be used so I threw them into my bullet and whipped them up into jam… this would be awesome on a tigernut flatbread! Thank you for a terrific recipe!
★★★★★
Ooh, that sounds really yummy actually! I might have to get some Ottos and Arroy-D and try it! I miss cheese 🙁
I am new to AIP, but I am assuming that tapioca flour and tapioca starch are interchangeable? What brand do you use for the tapioca flour?
Yeah, tapioca flour and starch are the same thing. It sure gets confusing! I use Anthony’s for that as well (I pretty much use Anthony’s for everything these days as it seems to be the most cost-effective and I love the quality).
Hi Michele, I was so excited to see this recipe, but mine also turned out gummy with the Cassava flour I had. 🙁 I am a total bread person and am about to go AIP, so I am willing to give it another try and order the Anthony’s via Amazon. I have read weird reviews about the Cassava flour from Anthony’s though. Something that it changed from being great to being weird, color and taste wise worsened. Have you made any of those experiences? Thanks!
Hmm, no, I’ve never had any issues with the Anthony’s at all! I wonder what those people experienced. Mine has been consistent…. Also, I’m about to update the post, but some people have had luck with microwaving the bread if it turns out gummy and that seems to help get rid of some of the gumminess. Thought I might mention that!
I used 3/4 cup carrington farms cassava flour, 1/2 cup pamela’s tigernut and 1/4 coconut flour and it was gummy. I also used chicken stock as my liquid. Totally strayed from the recipe but it was worth a try. Made me feel ill. 🙁
Ack, sorry to hear that. The coconut flour is probably what did it, since it just acts so differently than the other flours. Interesting use of the chicken stock though – I haven’t tried that but it does kind of make sense! Sucks it didn’t work for you though.
Can I use coconut flour and Tapioca instead of tigetnut or cassava ? I have to watch out for oxalates as all 3 are very high in oxalates Tapioca, tiger nut & cassava
If I use Tapioca flour I can combine it with a low oxalate flour like coconut, can that be doable ?
I’m not going to say you can’t use it, but the recipe is going to be much different as coconut flour acts a lot differently than either cassava or tigernut flours and tends to absorb a lot more liquid. I haven’t tried it, but I’d start with the recipe as stated but keep more coconut milk or even water on hand to make the batter looser since the coconut will suck the moisture up like a sponge. Let me know how it turns out though if you do try!
This recipe is great, so simple to make and worked perfectly (with adding more water for a runnier consistency). i was craving something bready so bad and it was yummie with cassava flour! Thank you!
Isn’t it great to soothe that bready craving? That’s exactly why I made it since I get that a lot 🙂 Glad you like it!!
Hm, Another heads up to variable that makes gooey bread is using COLD coconut milk. Canned milk you leave at room temp, but if you have your refrigerated, that is probably causing the issue, also makes the dough pretty firm instead of runny.
Pretty sure this is one of the issues as I had gooey bread while using the anthony’s cassova flour.
Ah, that’s a variable I just didn’t think of since I always keep mine at room temp. But great insight and thanks SO much for sharing!!