Low Sodium Flatbread Recipe
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.
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Servings: 8
Serving Size:1 flatbread
Nutrition
Calories:121 kcal
Carbs:23 g
Sodium:4 mg
Potassium:135 mg
Phosphorus:121 mg
Protein:5 g
Fiber:4 g
Equipment
- Standing Mixer
Ingredients
- 2 cup Whole Grain Flour
- 1 cup Warm Water
- 2 tsp Olive Oil
- 3 tsp Lemon Juice
- 1 tbsp Garlic Powder
- 1 tsp Ground White Pepper
- 1 tsp Instant Yeast
Instructions
- 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.
- 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!
Full Nutrition
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.
The ingredients list lemon juice, but the directions don’t ask for lemon juice. What’s the lemon juice for?
Hey Donna!
Whoops, thanks for pointing that out. I spaced it while writing the directions. I’ve fixed them now. Thank you!
Do I need to cook the flatbread first, then put the pizza toppings on and put in the oven? Or can I just put the toppings on the dough and put in the oven?
Hey Kirsten,
I’d recommend cooking the dough first but you sure can put the toppings right on it and into the oven without doing so. I’d say high heat, 450+ degrees.
Let me know how it turns out for you!
Anthony
I’m having a bit of trouble with the dough sticking to everything any suggestion??? Also how long do I bake the bread
Hey there, if the bread is dough is sticky you can try to add a little more flour. The recipe states to cook the dough on a grill pan or a flat skillet. For baking, are you talking about after the recipe is complete? If so, not too long considering the bread is already done. If you wanted to make pizza, you can just put your toppings on and cook the pizza for long enough to melt your toppings.
Looks excellent! I’m going to pick up ingredients on my way home from work so I can try it tonight!
Awesome! I hope you enjoy it [:
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.
Thanks,
Anthony
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.
Marianne,
So glad you enjoy the recipe!
Thanks for sharing.
Anthony
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?
Allison,
This recipe will work just fine without the Garlic Powder!
I’d love to hear how it comes out.
Best,
-Anthony
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!
-Anthony
Can this be made without a stand mixer?
Yes! Using a large mixing bowl and a good rubber spatula (or your hands), you can certainly mix the dough! Just make sure you knead and incorporate everything really well.
Can you store these in the refrigerator for a few days? Also how long and what temperature do you bake them before adding toppings
I wouldn’t store them for more than a few days. I normally put them in the freezer and pull them out and let them defrost for about 15 minutes. I have great luck just adding my toppings right to the flatbreads after that. I normally set the oven to 425. Hope this helps!
So easy, so good! Thank you!
These turned out absolutely amazing! I had my doubts at first since I had never baked before. Easy!
That is wonderful! We are so glad you enjoyed them! Keep letting us know if you enjoy anymore of our recipes.
I am following a no salt, no sugar and no oil diet (Dr. Esselstyn’s Prevent and Reverse Heart Disease). Could this be made without the oil?
This should work fine. It may need a little more water to compensate for the liquid lost from removing the oil.
Hope this works well for you.
-Anthony
This seems great. Can I experiment with other flours? Do you suggest any other flours that might provide more protein or fiber? Or maybe gluten free flours like oat, chickpea, almond? I have to stop buying it from the store as, like you pointed out, there’s too much sodium.
I have never experimented with any gluten free flours, no. You could try, but it will not hold together as well. If you try, let me know! This recipe would most likely work just fine with any AP or Bread flour. Hope this helps.
-Anthony
Just started making this, but my KitchenAid was rocking back-and-forth kneading the dough on medium setting (4). I googled dough mixing speed and turned the setting down to 2. Should this recipe be kneaded on medium setting as stated or a lower level, like two?
Everyone’s mixer will be different. If your machine is shaking you should put it on the lower setting. I don’t believe the mixing speed will matter as long as you mix it throughly. Hope this help!
-Anthony