Homemade Gluten-Free Flatbread Bun (also, nut-free!)
/I have been mostly gluten-free for a few years or so now because of the nasty effects that gluten can have on ones gut and physical health and I really haven't found any gluten-free bread replacements that I can really stand behind. Mostly because of their long list of ingredients and the GF breads that I do approve of are just so darn pricey. So I have cut out all types of homemade sandwiches and wraps over the years and since they haven't been on the menu for so long I don't really miss them very often...BUT from time to time I get a hankering for one.
I've tried making some coconut flour breads in the past but they usually called for a ton of eggs because coconut four is super dense and I just can't eat eggs in large quantities without having respiratory issues. Plus I could never really get them to hold together enough to make a sandwich with. So recently during my 28-Day Beat Belly Bloat group program, myself and others shared a couple soy, dairy, gluten and egg-free tortilla and na'an recipes using different flours like quinoa, almond and tapioca flour. I tried several of my own recipe variations with other fours I had on hand but they just never came out quite right. Then I used tapioca for the first time and noticed how amazingly you could create a bread-like bun using only a few ingredients. So after several experimental recipes I have settled on a delicious gluten-free flatbread bun made of brown rice an tapioca flour.
I've enjoyed the bun with both chicken breast and a burger patty topped with tomato and avocado and the bun has stayed intact every time. Not only does it stay intact while eating the whole sandwich but it also travels well to make sandwiches at the beach or on a picnic. Best of all it tastes buttery delicious!
I have this sandwich about one meal a day as this is by no means a low carb sandwich as it has about 43g of carbohydrates. So don't go crazy and eat three of them once you taste how yummy they are! The great thing is it's void of all the junk ingredients that most processed packaged gluten and gluten-free breads have which makes your body happier and healthier!
Gluten-Free Flatbread Bun
- 1/4 brown rice flour
- 2 Tbsps tapioca flour
- 1 tsp extra virgin olive or coconut oil
- 1/4 cup water
- Salt to taste, I use a lot for flavoring
- Pre-heat a flat pan to medium heat.
- In a small bowl, mix dry ingredients. Slowly stir in olive oil and then water, make sure it does not become too liquidy. If it the mix does look too runny, add less water.
- Spray the pan lightly. I use a misto oil sprayer to avoid soy and chemicals. Pour liquid out into 2 round flat pancake like circles.
- Cook for 2-3 minutes on the first side until the bun starts to slightly brown. Then flip and cook the other side for 1-2 minutes. Let cool and enjoy with your favorite protein and toppings.
Tips for travel: If you don't plan to eat the sandwich right away, let the bun cool first then wrap it in a paper towel and put it in a ziplock bag. The paper towel may stick to the bun but it will remove easily.
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