Flatbread | Gluten Free, Low FODMAP

Many cultures have their own version of flat breads (in Australia, we have pikelets!) These gluten free flatbreads are awesome to serve as a naan bread, roti or chapati for curry. They can be used as a pita bread when making gyros, with slow cooked Greek lamb. The dough can also be used to make pizza pockets, or spinach and fetta pockets.

The cheeses give the flat bread dough enough stretch to make it easier to handle and roll, and a great texture to pull apart when eating them warm (my family call them pull-a-partis instead of chapatis). It is also possible to freeze the uncooked dough, to then quickly fry up a batch of flat breads on demand.

They are also great warmed up, and then fold meat, salad, hard boiled eggs, pesto, dips and any leftovers inside for lunches the next day! Or toasted and dipped into soup.

As featured on The Feed Feed.

gluten free flatbread


  • a food processor
  • rolling pin (or you can a large glass bottle)
  • a cast iron frypan is preferable, or BBQ flat plate
  • a basting brush for the coconut oil (or spray coconut oil)


About 20 to 30 mini sized flat breads (depending on the size & thickness you make them)


  • 230mls milk (lactose-free, full fat milk)
  • 2 1/2 cups tapioca flour
  • 1/4 tsp good quality salt
  • 3 tablespoons macadamia oil
  • 1 free-range egg
  • 200gm mozzarella cheese (not pre-grated)
  • 50gm parmesan cheese
  • 1/4 cup of macadamia oil, melted coconut oil, or ghee (to fry)


  1. In a food processor, using a fine grate plate (2mm), grated both the cheeses. Set aside
  2. In a medium to large pot, heat the milk on the stove top over a medium heat, until it just starts to simmer
  3. Remove the pot from the heat. Add the flour, stir to combine. Then add the salt and oil, stir to combine (it will not combine very easily, but don’t worry too much at this point)
  4. Allow this mix to cool down, for about 30 minutes
  5. Scrape the mix out into a food processor, with blade in place
  6. Blend or pulse to help combine the mixed milk, flour, salt and oil, it should become crumbly
  7. Add the egg, and blend again, until the egg is incorporated into the mix, and the dough begins to come together. This may take up to 2 minutes
  8. Add the grated cheeses. Blend to combine, and then continue to work the dough for 2 to 3 minutes. You will noticed the dough starts to form a ball inside the food processor, as it comes together
  9. Before you remove the dough, make sure you have a mixing bowl/ glass dish, greased and ready to go (I use spray coconut oil)
  10. With wet hands, remove the dough from the food processor, and place in the pre-greased bowl, with a lid or cover
  11. Put in the fridge to set, allow at least 30 minutes (it can be left overnight)
  12. Remove the dough from fridge. Allow to soften if it has become too firm.
  13. Using two pieces of baking paper (or a silicone mat), place a small piece of the dough (about 2 tablespoons) on one sheet of baking paper. Place the other sheet on top of the dough, and then using a rolling pin (or large glass bottle) carefully start to roll out a round gluten free flatbread, until the flat bread is about 3 to 5 mm thick. Note: If you want a smoother edge, use a large cookie cutter to cut out rounds from the dough. You can then roll out the circle a bit to make it more of an oval shape.
  14. Continue rolling out the flat breads until the dough is all used up, placing the gluten free flatbreads on a plate or chopping board until ready to cook
  15. Heat a cast iron fry pan over medium heat (or you can use a regular fry pan, a grill plate, or do them on the BBQ)
  16. Brush or spray a small amount of macadamia oil, coconut oil or ghee into the fry pan. USE very sparing amounts of oil!
  17. Place the flatbreads in carefully, cooking one side for several minutes, then apply a very small amount of oil on the uncooked side, before turning it over to cook the other side. Remove and place on a plate, with a teatowel to cover, or in a dish with a loose lid over the top
  18. You may need to adjust the temperature, if using a cast iron fry pan, as they tend to hold the heat and the flatbread will burn before it is cooked
  19. Repeat until all gluten free flatbread have been cooked. Enjoy!

meal prep/ cook once, serve twice

  • You can prep in advance up to step 14, and store the uncooked flat breads in the fridge
  • At step 14, you can freeze the individual, uncooked, rolled out gluten free flatbreads, in a freezer-safe container, with layers of baking paper in between. Allow to defrost before cooking


  • Learn more about a low FODMAP way of eating here
  • You can make your flat breads smaller or large, thinner or thicker – they will puff up a little as they cook
  • I have used extra virgin olive oil in place of the 3 tbsp. of macadamia oil in the dough itself, but I have not tested using coconut oil in the dough
  • The recipe was based on this recipe
  • To make pizza pockets or spinach & fetta pockets, roll the dough out thinly, cut with a cookie cutter (if desired) to have two equal rounds. Put the mix into the centre of one round. Wet the visible edges, place another round on top. Press the edges with a fork to seal. Can be baked, or fried.
Flat Bread | Gluten Free, Low FODMAP | Growing Home
Flat Bread | Gluten Free, Low FODMAP | Growing Home
Flat Bread | Gluten Free, Low FODMAP | Growing Home
Flat Bread | Gluten Free, Low FODMAP | Growing Home
Flat Bread | Gluten Free, Low FODMAP | Growing Home
Flat Bread | Gluten Free, Low FODMAP | Growing Home
Flat Bread | Gluten Free, Low FODMAP | Growing Home
Flat Bread | Gluten Free, Low FODMAP | Growing Home


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  1. I’m going to give this a go once I get some cheese! Thanks so much for sharing all of these great recipes – and it’s great to see recipes that are gluten free and kid friendly!!
    Thanks for all the great education you are proving, love your emails, facebook and insta!


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