One-Ingredient Chia Flatbread
Mix chia seeds with water, let them gel for 10 minutes, then cook as a thin layer in a lightly oiled pan on both sides. The whole recipe has 146 kcal and 10.3 g of fiber.
- Protein · 100 g
- ≈4.3 g
- Energy · 100 g
- ≈122 kcal
- Total
- 10 min
- Makes
- 1 flatbread
Per serving (whole recipe): 5.1 g protein · 146 kcal
A gluten-free, low-carb flatbread that uses nothing but chia seeds in place of flour. The seeds soak up the water into a gel that cooks into a thin sheet in the pan. The center takes a long time to set and the flavor is sesame-like and slightly bitter, so it suits patient cooks.
Method
Mix the chia seeds, water and salt (if using) in a bowl.
Let it sit for about 10 minutes until it turns into a gel.
Brush a non-stick pan with a very thin layer of oil.
Pour the chia gel into the pan in a thin, even layer.
Cook over low heat until the underside has firmed up well.
Carefully flip it and cook the other side.
Cut the cooked flatbread to size with scissors and fill it however you like.
Nutrition declaration
Each serving (whole recipe) contains:
- Energy611 kJ146 kcal7%
- Fat9.2 g13%
- of which saturates1.0 g5%
- of which sugars<0.5 g0%
- Salt0.50 g8%
of an adult’s reference intake.
| Typical values | Per 100 g | Per servingwhole recipe | %RI**per serving |
|---|---|---|---|
| Energy | 510 kJ 122 kcal | 611 kJ 146 kcal | 7% |
| Fat | 7.7 g | 9.2 g | 13% |
| of which saturates | 0.8 g | 1.0 g | 5% |
| Carbohydrate | 1.9 g | 2.3 g | 1% |
| of which sugars | <0.5 g | <0.5 g | 0% |
| Fibre | 8.6 g | 10 g | |
| Protein | 4.3 g | 5.1 g | 10% |
| Salt | 0.42 g | 0.50 g | 8% |
* Estimated from the ingredient amounts; not stated in the source.
** Reference intake of an average adult (8400 kJ / 2000 kcal).
Per-100 g values are calculated from the estimated weight of the finished dish (~120 g).
Tips
- Keep the heat low and give the chia gel time to cook through.
- Spread the mixture as thinly as possible; in the video, the thicker parts stayed wet inside despite many flips.
FAQ
What does chia flatbread taste like?
It has a strong sesame-like flavor with a slightly bitter edge. Its smell wasn't well liked in the video.
Is it easy to cook?
Not really. In the video it was flipped five or six times and the middle was still wet; spread it thin and cook it patiently over low heat.
