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A keto flatbread crust that’s dairy-free? You heard me. This crust has fantastic texture and flavor– you won’t miss the dairy or carbs at all!
Dairy and the Ketogenic Diet
Dairy is one of those things that is often included in a keto diet, but for many people can prove problematic.
Plenty of people are lactose intolerant, but dairy is also insulinogenic– it raises your insulin, more than just from the carbs it contains.
Some people do fine including dairy in their diets, but for others it can cause cause weight loss stalls, or increase blood glucose levels.
Thats why I wanted to make this recipe completely dairy-free, without compromising taste and texture.
Today I’m sharing the crust recipe, which can be used as a base for all kinds of toppings as you desire!
Keto Flatbread
Ingredients
I use yeast in this recipe, not because it will give a ton of lift– the lack of gluten makes it difficult to get as much rise as traditional breads– but mostly for flavor.
We still proof the yeast here, as it does give a little rise to the bread. Also, this ensures the yeast is dissolved well and incorporates easily into the dough.
For the dry ingredients, we use a mixture of almond flour
and oat fiber
. For those of you who count total carbs, rather than net carbs (net carbs are total carbs minus fiber) this will make for a higher carb count than some. But using net carbs, 1/4 of this flatbread is only 2.8 carbs!
If you like, I think you could substitute coconut flour
here for a lower carb count– coconut flour and oat fiber have similar absorptive powers. Just know that this will alter the flavor and texture to some extent.
We also add xanthan gum
and egg white powder
, in addition to salt and baking powder.
I highly recommend measuring your dry ingredients by weight. This is a far more accurate method that will produce more consistent results. I have this food scale
and it’s lasted quite a while.
To the yeast, we add an egg white, olive oil
, and a little apple cider vinegar
. The vinegar, combined with the yeast, gives a sort of sourdough quality to the flavor of this dough.
Then we add the dry ingredients and mix well. The dough will be sticky.
Baking
Dough before resting Dough after resting
I find the easiest way to spread the dough is to turn it out onto a piece of parchment. Then I cover it with plastic wrap and press it out with my hands. You want a rectangle roughly 9×12″.
Leave the plastic wrap on top and set the dough in a warm spot for about 20 minutes while you preheat your oven to 400°F.
If your oven runs cool at all, you may need to crank it up to 425°.
I bake this on a pizza stone
. I think it really helps to get a nice crispness on the bottom. If you’re using a pizza stone, make sure to have this in the oven as it preheats.
Once the oven is preheated and the dough has puffed (like the photo above) drizzle it with a little more olive oil and place the dough along with the parchment onto the pizza stone (or a baking sheet.)
From here, you have two options:
First, you can bake the dough fully and top with raw ingredients like prosciutto and arugula.
OR
You can bake it for about 5 minutes and then top with cooked ingredients like caramelized onions and mushrooms, and then finish baking until done.
You want the crust to just begin to show brown on the edges before you put toppings on.
I’m really happy with how this crust turned out. It’s sturdy but tender, with a yeasty, sourdough flavor.
And check out the bottom of this, guys! It looks so much like a traditional wheat-based flatbread.
Get this– when I served it at dinner, my five-year-old said it was her new favorite and ate four slices. Hashtag winning.
Keto Flatbread Crust (Dairy Free!)
This Keto Flatbread Crust is dairy free and is super versatile!
Ingredients
- 2 tsp yeast
- 1/4 cup (60mL) lukewarm water
- 1/4 tsp pure maple syrup
- 96 g (1 cup) almond flour
- 20 g (1/4 cup) oat fiber
- 1 Tbsp (6 g) egg white powder
- 2 tsp xanthan gum
- 1 tsp baking powder
- 1/2 tsp salt
- 1 egg white
- 1 Tbsp olive oil
- 2 tsp apple cider vinegar
Instructions
- In the bowl of an electric mixer, combine yeast, water, and maple syrup. Set aside and allow to proof.
- While yeast is proofing, combine almond flour, oat fiber, egg white powder, xanthan gum, baking soda and salt in a medium bowl. Whisk together until well combined.
- Once yeast has proofed and become foamy, stir in egg white, then olive oil and apple cider vinegar.
- Add the dry ingredients, and mix well. Dough will be sticky.
- Turn dough onto parchment paper. Using a piece of plastic wrap, press the dough into a 9x12" rectangle. Cover completely with plastic wrap and leave in a warm spot for about 20 minutes while you preheat the oven to 400°F (205°C) For best results, place a pizza stone in the oven as it preheats.
- Once the oven has preheated, remove plastic wrap from the dough. Drizzle with additional olive oil. Transfer the parchment with the dough onto the hot pizza stone. (You can place this on a baking sheet if you don't have a pizza stone, but it may not brown as nicely on the bottom.)
- Bake for 12 minutes to fully cook the flatbread, or bake for 5 minutes and add toppings, then continue to bake for another 7 minutes or until cooked through.
Nutrition Information:
Yield:
4Amount Per Serving: Calories: 190Total Fat: 16.1gSaturated Fat: 1.4gSodium: 454mgCarbohydrates: 11.7gNet Carbohydrates: 2.8gFiber: 8.9gSugar: 1.2gProtein: 7.1g
This looks amazing! Any chance I could sub the egg white powder with something like whey powder? I don’t have any on hand at the moment. Thanks for sharing!!
You probably could, but I’ve not tried it so I don’t know exactly what will happen– it’s a small enough amount that it probably wouldn’t change things too drastically. Obviously, using whey protein will make this no longer dairy-free, but if you don’t need that, you’re good to go!
where do the 3 carbs come from, if only using low carb ingredients??
Hi Milla!
Yes, these are all low carb ingredients, but they’re not no-carb ingredients. Most of the carbs come from the almond flour. But even things like yeast and baking powder have carbs, so it’s important to track all the ingredients in everything you use so you know how many carbs you’re actually eating. Hope that helps!
can you substiture eggwhite powder? for….
I have not attempted to substitute the egg white powder with anything else, so it would be experimental. The only thing I know that substitutes easily for egg white powder is whey protein powder. Of course, this would make it no longer dairy free.