Cassava Flatbread

Tanya Eisenwasser

Print Recipe

A soft, grain-free flatbread made with cassava flour, olive oil, and water. It works as a base for dips, soups, and wraps.

Prep 15 min

Cook 15 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 2 cups cassava flour, plus more as needed
• 1 teaspoon baking powder
• 3/4 teaspoon sea salt
• 3 tablespoons olive oil, plus more for the skillet
• 1 1/4 to 1 1/2 cups warm filtered water (adjust as needed)

Instructions

Dough

1. In a large bowl, whisk together the cassava flour, baking powder, and salt.
2. Add the olive oil and stir until the flour looks crumbly.
3. Pour in the warm water gradually, stirring as you go, until a soft dough forms. It should be smooth and hold together, slightly tacky but not sticky.
4. If the dough feels dry or crumbly, add water 1 tablespoon at a time. If it sticks to your hands, work in a little more flour.
5. Cover the bowl and let the dough rest for 10 to 15 minutes so the flour fully hydrates.

Cook

1. Divide the dough into 6 equal portions and roll each into a smooth ball.
2. Place a ball between two sheets of parchment paper. Press or roll to about 1/4 inch thick and 5 to 6 inches across. This is thicker than a tortilla, which keeps the flatbread soft and foldable.
3. Heat a skillet over medium heat and add a thin film of olive oil.
4. Peel the flatbread from the parchment and place it in the skillet. Cook for 2 to 3 minutes until the underside has golden-brown spots and the top looks set.
5. Flip and cook another 2 to 3 minutes on the other side.
6. Transfer to a plate and cover with a clean towel to keep the flatbread soft and warm while you cook the rest. Serve warm.

Tips & Substitutions

• Roll thicker than a tortilla. Aim for about 1/4 inch so the flatbread stays soft and easy to fold. For a thin, crisp version, see the cassava flour tortillas.
• Adjust the water for your kitchen. Cassava flour absorbs differently by brand and by humidity, so add the water gradually until the dough is soft and smooth rather than measuring rigidly.
• Swap the oil. Olive oil gives a mild savory flavor. Use coconut oil for a more neutral taste, or avocado oil if you tolerate it.
• Pick a clean baking powder. Look for an aluminum-free baking powder. Most brands use cornstarch as a filler, so choose a corn-free one if you are sensitive to corn.
• Serve it as a base. Tear it into warm cauliflower hummus, use it to scoop up carrot ginger soup, or fold it around cooked vegetables and protein for a soft wrap.
• Keep them soft. Stack the cooked flatbreads under a clean towel so the trapped steam keeps them pliable until serving.

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Why This Works

Cassava flour. A grain-free flour milled from the yuca root. It is gluten-free and generally considered low in histamine, and it forms a soft, pliable dough that suits people who are also sensitive to gluten. Unfermented brands tend to be the best tolerated.

Olive oil. Extra virgin olive oil is commonly tolerated on a low histamine diet. It adds a mild richness and helps keep the flatbread flexible after cooking.

No yeast. This flatbread uses a little baking powder for a slight lift instead of yeast, which can be a trigger for some people. With just flour, oil, salt, water, and baking powder, there are few ingredients that could cause a reaction.

Storage

Best eaten fresh and warm right off the skillet, when the flatbread is softest. If you are storing them, cool them quickly and store leftovers in an airtight container at room temperature for up to 1 day, then reheat briefly in a dry skillet to bring back some softness. To keep them longer, freeze the cooled flatbreads the same day they are made, between sheets of parchment paper, for up to 2 weeks. Histamine buildup is lower risk with a simple plant-based bread than with meat or fish, but sensitive individuals may still prefer eating them fresh.