Easy Keto Flatbread (Low-Carb Naan Alternative)
This easy keto flatbread is made with ground almonds, Groovy Keto Psyllium Husk Powder, Greek yoghurt and hot water, with no egg or cheese, then cooked in a hot frying pan and brushed with garlic butter. Each flatbread has 3.6g net carbs. They take 15 minutes to prepare and 30 minutes to cook, and the recipe makes 6.
This keto flatbread builds on some well-tested keto naan recipes. Katrin Nürnberger's keto naan on Sugar Free Londoner shows that psyllium husk powder, yoghurt and hot water can make a soft, foldable naan with no egg and no mozzarella. The low carb naan on Little Pine Kitchen, rated 5 out of 5 from 14 ratings, uses almond flour and psyllium husk and cooks each naan in a very hot pan with the lid on for the first side. Diet Doctor's keto naan bread with melted garlic butter, rated 4.2 out of 5 from 84 reviews, is egg-free like Katrin's and finished with a garlic butter brush. And on Reddit's r/ketorecipes, a home cook who called their psyllium naan their best recipe after two years of keto flattened the dough with wet hands and fried it. Our twist is an egg-free, cheese-free dough of ground almonds and our psyllium husk powder, softened with Greek yoghurt and a little olive oil, cooked in a dry pan until blistered and brushed with garlic and coriander butter.
It's a thick, soft pan flatbread rather than a wrap. Our keto tortillas are rolled thin with eggs and cook in a minute or two a side, our keto bagels are chewy rings made from a mozzarella dough, and our soft keto burger buns are baked with egg. These flatbreads have no egg or cheese, are pressed out to about 7mm and puff and blister in the pan like a naan. One of Miriam Nice's naan breads on BBC Good Food has 31g carbohydrate; each of these keto flatbreads has 3.6g net carbs.
What we used: Groovy Keto Psyllium Husk Powder, which binds the egg-free dough so you can press it out and turn it in the pan without it tearing. Weigh it, as it's very light. If you'd rather not make your own, our ready-made Low Carb Keto Wraps are a thinner option for wraps and fajitas; they're made with wheat and contain gluten.
Psyllium Husk Powder
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Low Carb Keto Wraps
View productKeto flatbread vs naan bread
A classic naan is a yeasted dough of wheat flour and yoghurt, so nearly all of its carbohydrate is starch from the flour. This low carb flatbread skips the flour and the yeast: ground almonds give it body, psyllium husk powder holds the dough together, and baking powder and a very hot pan make it puff and blister.
| Per bread | Carbohydrate | Sugars | Net carbs |
|---|---|---|---|
| Classic naan (BBC Good Food) | 31g | 3g | 31g |
| This keto flatbread | 3.6g | 2.1g | 3.6g |
Classic figures are the published nutrition for one of the 8 naans in Miriam Nice's naan bread on BBC Good Food, made with strong white bread flour, yoghurt, butter, yeast, a little golden caster sugar and nigella seeds. They contain no polyols, so their net carbs are the same as their carbohydrate. Our flatbreads use about 80g of dough each.
Tips for soft keto flatbread
- Weigh the psyllium. It's very light, so spoon measures vary a lot. Too much makes a dry, tough flatbread; too little and the dough tears when you turn it.
- Use the yoghurt at room temperature. Cold yoghurt cools the dough and slows the psyllium down, so take it out of the fridge when you start.
- Don't skip the rest. The dough looks too soft at first. After 5 minutes the psyllium has soaked up the liquid and it's easy to press out.
- Press it between baking paper. The dough is too soft to roll on the worktop, but between 2 sheets of baking paper you can get an even 7mm oval without it sticking.
- Get the pan really hot. A dry, very hot pan gives the dark blistered spots of a naan. If the first one browns too fast, turn the heat down a little for the rest.
- Use the lid for the first side. Covering the pan traps the steam, so the middle of a thick flatbread cooks through before the outside gets too dark.
Easy Keto Flatbread (Low-Carb Naan Alternative)
- Prep time15 min
- Cook time30 min
- Total time45 minutes
- Makes6 flatbreads
- Net carbs3.6g each
Ingredients
For the flatbreads
- 180g ground almonds
- 30g Groovy Keto Psyllium Husk Powder
- 1½ tsp baking powder
- ½ tsp fine sea salt
- 100g full-fat Greek-style yoghurt, at room temperature
- 1 tbsp olive oil
- 150ml hot water
For the garlic butter
- 30g unsalted butter
- 1 garlic clove, crushed
- 1 tbsp finely chopped fresh coriander
- A pinch of sea salt flakes
You will also need a large bowl, a whisk, a spatula, baking paper, a rolling pin, a large heavy frying pan with a lid, a small pan, a pastry brush and a tea towel.
Allergens: contains milk and nuts (almonds). See the allergen notes under Nutrition.
Method
- Get ready. Boil the kettle, cut 2 sheets of baking paper about 30cm long and have a large, heavy frying pan with a lid ready. A non-stick or cast-iron pan works best.
- Mix the dry ingredients. In a large bowl, whisk the ground almonds, psyllium husk powder, baking powder and salt together for 30 seconds, so the psyllium is spread evenly and there are no lumps.
- Make the dough. Measure 150ml water from the kettle and leave it to stand for 2 minutes. Add the yoghurt and olive oil to the dry ingredients, pour in the hot water and stir with a spatula until it comes together, then bring it into a smooth ball with your hands.
- Rest the dough. Cover the bowl and leave the dough for 5 minutes, so the psyllium can soak up the liquid and the dough firms up. Meanwhile, melt the butter in a small pan over a low heat, add the garlic, cook it gently for 1 minute, then take it off the heat and stir in the coriander.
- Shape the flatbreads. Divide the dough into 6 equal pieces of about 80g. Put one piece between the 2 sheets of baking paper and press or roll it into an oval about 16cm long and 7mm thick. Shape each flatbread just before it goes into the pan.
- Cook the first side. Heat the dry frying pan over a medium-high heat for 2 minutes, until very hot. Peel off the top sheet of paper, turn the flatbread into the pan and peel off the other sheet. Cover with the lid and cook for 2 to 3 minutes, until it puffs a little and has dark spots underneath.
- Cook the second side. Turn the flatbread over and cook it without the lid for 2 to 3 minutes more, pressing it gently with a spatula, until blistered in places and cooked through. Wrap it in a tea towel to keep it soft while you cook the rest, turning the heat down a little if they char too quickly.
- Finish. Brush the warm flatbreads with the garlic butter, sprinkle with the sea salt flakes and serve straight away.
Keto naan bread and other ways to change it
- Nigella seed naan: press a few nigella seeds onto each flatbread before it goes into the pan, for the look and flavour of a keto naan bread.
- Cheese and garlic: scatter a little grated mature Cheddar over the hot buttered flatbreads and put them under a hot grill for a minute.
- Herby olive oil: skip the garlic butter and brush the flatbreads with olive oil and chopped fresh rosemary instead.
- Mini dippers: shape 12 small rounds instead of 6 and cook them for about 2 minutes on each side.
Any of these changes will alter the nutrition figures.
How to serve keto flatbread
- Curry night: tear it and use it to scoop up a curry, with cauliflower rice on the side.
- Folded wraps: fill the warm flatbreads with grilled chicken or lamb, crisp salad and tzatziki, then fold them in half.
- Flatbread pizza: spread with a little tomato purée, top with mozzarella and grill for 3 to 4 minutes.
- With dips: cut into strips and serve with tzatziki or baba ganoush.
- Packed lunches: for filling ideas, see our keto lunch ideas, and read our guide to psyllium husk powder to see how it works in keto baking.
Storage
- Fridge: once cool, keep the flatbreads in an airtight container in the fridge for up to 3 days. Warm them in a dry frying pan for about 30 seconds on each side.
- Freezer: freeze them flat for up to 3 months, with baking paper between each one, and reheat from frozen.
Nutrition
Per serving (1 flatbread, makes 6):
| Nutrient | Per flatbread |
|---|---|
| Energy | 276 kcal |
| Fat | 24.9g |
| of which saturates | 5.4g |
| Carbohydrate | 3.6g |
| of which sugars | 2.1g |
| of which polyols | 0.0g |
| Net carbs | 3.6g |
| Fibre | 8.2g |
| Protein | 7.5g |
| Salt | 0.91g |
Net carbs are carbohydrate minus polyols, and this recipe has no polyols. On UK labels, fibre is already listed separately from carbohydrate, so it isn't subtracted again. Figures include the garlic butter and are calculated from the Groovy Keto Psyllium Husk Powder pack label (with the energy worked out from its fibre, carbohydrate and protein, about 192 kcal per 100g) and UK (McCance and Widdowson's CoFID) data for ground almonds (14-870; CoFID gives only NSP fibre for almonds, so we've used an AOAC figure of about 12.5g per 100g), plain Greek-style yoghurt (12-555), olive oil (17-038), unsalted butter (17-661), garlic (13-244), fresh coriander (13-888), baking powder (17-355) and salt (17-367). They will vary with the brands you use. They don't include any curry, filling or dip.
Allergens: this recipe contains milk (Greek yoghurt and butter) and nuts (almonds). Some baking powders contain wheat flour, so check the label. Always check the current labels before cooking for anyone with an allergy.
FAQ
Is naan bread keto?
Not a traditional naan. It's made from wheat flour, and UK (CoFID) figures for a shop-bought naan give about 50g carbohydrate per 100g, so a single naan has far more carbs than this keto flatbread. Each of ours has 3.6g net carbs and is cooked in a very hot pan for the same blistered look.
Can you make keto flatbread without cheese?
Yes. Many keto naan recipes use a mozzarella dough, but this one has no cheese and no egg. Psyllium husk powder does the binding, so the dough holds together when you press it out and turn it in the pan, and Greek yoghurt keeps it soft. Add a little grated Cheddar on top for a cheesy version.
How many carbs are in a keto flatbread?
Each of these keto flatbreads has 3.6g net carbs: 3.6g carbohydrate and no polyols, with 8.2g fibre listed separately. That includes the garlic butter. Most of the carbohydrate comes from the ground almonds, with a little from the Greek yoghurt and baking powder. Curries, fillings and dips add to that, so count them separately.
Can I bake keto flatbread in the oven instead?
Yes. Heat the oven to 200°C / 180°C fan / gas mark 6, put the shaped flatbreads on a lined tray and bake for 12 to 15 minutes, turning them halfway, until golden. They won't blister as much as they do in a pan, so finish them under a hot grill for a minute if you like.
Why is my keto flatbread dough sticky?
It's soft at first because the psyllium husk powder hasn't soaked up the water yet. Rest it for the full 5 minutes and it will firm up, then shape it between sheets of baking paper, not on the worktop. If it's still too sticky to handle, knead in 1 tsp more psyllium husk powder and rest it for 2 minutes.
Can you freeze keto flatbreads?
Yes. Let them cool completely, then freeze them flat with a sheet of baking paper between each one for up to 3 months. Reheat them from frozen in a dry frying pan for about a minute on each side, or wrap them in foil and warm them through in the oven, then brush them with fresh garlic butter.
