Low Sodium Flatbread Recipe

Low sodium flatbread recipe
5 from 1 vote
Sodium4 mg
Potassium 135 mg
Phos 121 mg
Protein 5 g
Cals 121 kcal
Carbs 23 g
I'm a huge fan of quickly taking a few flatbreads out of the freezer to make some pizza for dinner. The frozen flatbreads at the grocery store are great and very convenient, but they are almost always very high in sodium. One flatbread could be as high as 1000mg of sodium! I mean, I could personally eat one entire flatbread pizza...the small ones of course. So I decided to come up with a low sodium flatbread recipe so I could freeze my own flatbreads and make pizzas conveniently without getting slammed with tons of sodium. These low sodium flatbreads are super easy to make, and you can freeze them and use them for months. This recipe makes 8 flatbreads, and when individually wrapped and frozen, will last up to 6 months.
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Dinner, Lunch
Cuisine American, Greek, Italian
Servings 8
Calories 121 kcal

Low Sodium Flatbread Recipe


  • Standing Mixer


  • 2 cup Whole Grain Flour
  • 1 cup Warm Water
  • 2 tsp Olive Oil
  • 3 tsp Lemon juice (Fresh squeezed)
  • 1 tbsp Garlic Powder
  • 2 tsp Ground White Peppercorns
  • 1 tsp Instant Yeast


  • Start by sifting your flour into the bowl of a standing mixer. Now add the remaining ingredients in with the flour. Using a dough hook mix the dough on medium until it begins to come together. If the dough is sticking to the sides and bottom of the bowl, sprinkle in more flour (about 1 tbsp at a time) until the dough begins to pull from the sides and bottom of the bowl and form a ball of dough.
  • On medium, knead the dough for about 5 minutes. If you're doing this by hand, knead the dough for 10 minutes.
  • Remove the dough from the standing mixer and place into an oiled mixing bowl and cover tightly with plastic wrap. Place the dough somewhere warm and let rise until doubled, about an hour.
  • Divide the dough into 6-8 pieces and let it rest, covered with plastic wrap or a clean kitchen towel for an additional 10 minutes. Click for a 10 Minute timer
  • Now roll out each piece of dough into 6-8 inch oval shaped flatbreads. These can be circle if you'd like.
  • Get a grill pan or a flat skillet HOT, and dry cook the dough for 1-2 minutes per side, or until they are puffed up and have some nice golden brown spots on them. You could also cook these right on a grill or a grill type pan. Click for a 10 Minute timer
  • Let the flatbreads cool off before individually wrapping them in plastic wrap. Store in the freezer for up to 6 months!


Nutrition Facts
Low Sodium Flatbread Recipe
Amount Per Serving (1 flatbread)
Calories 121 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 4mg0%
Potassium 135mg4%
Carbohydrates 23g8%
Fiber 4g17%
Sugar 1g1%
Protein 5g10%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 2mg10%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 1mg1%
Vitamin E 1mg7%
Vitamin K 1µg1%
Calcium 12mg1%
Copper 1mg50%
Folate 48µg12%
Iron 1mg6%
Manganese 1mg50%
Magnesium 43mg11%
Phosphorus 121mg12%
Selenium 19µg27%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

14 thoughts on “Low Sodium Flatbread Recipe”

  1. Made the flatbread today and it is really good and is now included in my repertoire of no and low sodium recipes! Love your recipes keep them coming 🙂

    • Chris! So glad to hear.

      This is also one of my favs in my tool box of low sodium recipes. I love to make 10-20 ahead of time and pull them out of the freezer whenever I need them.


  2. I just made this flatbread and instead of garlic powder I put Italian seasoning and it is delicious. I love this recipe and the low sodium is terrific! Thank you for sharing.

  3. Looking forward to trying this recipe out! Is it OK to leave out the garlic powder or do I have to replace it with something else for the recipe to work?

      • Thank you! What kind of whole grain flour do you typically use? I’m making my grocery list…only have all purpose and bread flour right now.

        • Allison,

          Although whole grain will give you a slightly better flavor, all-purpose flour or any whole grain flour you find will work just fine as well.

          Let me know if you have any other questions!


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