Oh boy, allergy elimination diets are a breeze! Said no one ever. It’s been challenging to think of recipes when many of the foods and ingredients I love are also ones I should avoid for a bit before gradually reintroducing. So when I came up with these flatbreads, I was seriously overjoyed! There’s always a silver lining.
It’s hard finding bread-like foods with short ingredient lists at the grocery store, so I took matters into my own hands in the kitchen. It’s been a while since I made a flatbread (way back to my first cookbook). Six trials later, I finally nailed the recipe! (Of course, wouldn’t you know it, I went back to my second trial and only tweaked it slightly.) I tested soaked/sprouted raw quinoa, I tested cooked quinoa, I tested with a blender (and then a food processor), I tested with and without oil. I tested with varying amounts of chia seeds and water. And I ate every batch! Hah. Really these are hard to mess up, but some were definitely better than others. The soaked raw quinoa version was a hot mess and had the consistency of leather. #stillateit
What I love about these flatbreads is that they require just three main ingredients—quinoa, chia seeds, and oil (plus water and salt)—and they freeze wonderfully, so you can tuck some away and then simply pop them in your toaster whenever the craving strikes. I even found that the uncooked dough freezes and thaws beautifully, so that’s another handy option for you to try if you want to store some in the freezer. I’m all about anything to simplify life…especially as the school season approaches!
My favourite part is getting creative with the toppings. There are so many OSG recipes that are great on these flatbreads:
Sweet topping ideas
Maple-Cinnamon Superseed Almond Butter
Luxurious Sunflower Seed Butter
Sliced banana or strawberries
Glowing Strawberry-Mango Guacamole (The Oh She Glows Cookbook, p. 81)
Savory topping ideas
9-Spice Avocado Hummus Toast (Oh She Glows Every Day, p. 39)
DIY Burrito Bowl (the spicy black bean topping would be amazing on these!)
Nutrient-packed Guacamole (The Oh She Glows Recipe App: iOS/Android)
Perfect Roasted Chickpeas (The Oh She Glows Cookbook, p. 220)
I can’t wait to hear what you think!!
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3-Ingredient Chia and Quinoa Flatbread
Yield
9 (5-inch) flatbreads
Prep time
Cook time
Total time
Packed with protein, these easy chia and quinoa flatbreads make the perfect healthy base for all your favourite toppings! This is a great basic flatbread that you can jazz up with delicious toppings. These crack a bit when rolled up wrap-style, so I prefer to simply eat them like fun open-faced sandwiches instead. Try serving the flatbread with mashed avocado, chopped tomatoes or salsa, hummus, green onion, roasted veggies, my 10-Spice Mix, flaky sea salt, roasted chickpeas, Hemp Seed Tabbouleh, and more. For a sweet version, top them with nut or seed butter, sliced banana, berries, and chia seed jam. They are also fantastic toasted in the toaster or toaster oven using low heat. The texture is soft and chewy with little pops of quinoa in each bite...yum! This recipe is inspired by the Crunchy Seed & Oat Flatbread from The Oh She Glows Cookbook.
Ingredients
- 1 cup (160 g) uncooked quinoa
- 2 cups (500 mL) plus 3/4 cup (180 mL) water, divided
- 3 tablespoons (30 g) chia seeds
- 2 tablespoons (30 mL) virgin coconut oil or olive oil
- 3/4 teaspoon fine sea salt
Directions
- Rinse and drain the quinoa in a fine mesh sieve and transfer to a medium pot. Add 2 cups of water, stir, and bring it to a low boil. Reduce heat to medium, cover with a tight-fitting lid, and cook for 13 to 16 minutes until the water is absorbed and the quinoa is fluffy. After cooking, remove the lid to let the steam escape and remove the pot from the element.
- While the quinoa is cooking, preheat the oven to 350°F (180°C) and line a very large baking sheet (or 2 medium baking sheets) with parchment paper. If using 2 baking sheets, position 2 oven racks near the centre of the oven.
- Stir the chia seeds, coconut oil (or olive oil, if using), and salt into the cooked quinoa until combined. Now add the remaining 3/4 cup water and stir again. It should look like a “soupy” quinoa mixture. Cool for 2 to 3 minutes.
- Spoon this mixture into a large food processor and process for about 30 seconds (allowing steam to escape) until the quinoa is 50% broken down. There should still be some texture to the dough, and it’ll look like a thick, sticky paste with bits of quinoa throughout.
- Scoop 1/4-cup mounds of dough onto the prepared baking sheet(s) several inches apart. You should have 9 mounds. Lightly oil your hands (to prevent sticking) and press down on each mound with the palm of your hand until the dough forms a small round shape, approximately 5 inches in diameter and no more than 1/8-inch thick. Shape the edges with your fingers so the circles are even. Grease your hands as needed to prevent sticking.
- Transfer the baking sheet(s) to the preheated oven and bake for 20 to 23 minutes until the edges are lightly firm to the touch. Using a spatula, carefully transfer each to a cooling rack where they’ll firm as they cool. Add your desired toppings (see headnote for ideas) and enjoy!
- Storing: You can refrigerate leftover flatbread in a sealed bag for 3 to 4 days or store in the freezer for up to 1 month. The uncooked dough also freezes and thaws beautifully.
Tip:
The 3-ingredient count does not include water or salt because I'm sneaky like that.
MAKE IT AHEAD: The uncooked dough can be refrigerated in a sealed container for a couple of days (maybe longer?) prior to baking. The chilled dough shapes easily (you won't need to grease your hands), but you may need a couple extra minutes bake time if working with chilled dough.
Nutrition Information
(click to expand)
Such a great discussion on my last post!! I truly appreciate each and every one of you for your support and for sharing your own experiences. <3
When do you think you will hear back about your allergies? So too bad this has been such an ordeal!
Hey Katrina, Thank you for the support! I’ve gotten the results of my food sensitivity tests already and I’m in the phase of cutting out foods that I reacted to for a time period, and then I gradually reintroduce them to see if I react. My naturopath doesn’t think the food sensitivity thing is the whole picture though (it rarely is), so I’m also getting saliva hormone testing and thyroid testing done as I’ve had a ton of crappy symptoms since postpartum. Apparently it’s common for hormones to get out of whack (and never go back to normal on their own) after pregnancy, especially 2 pregnancies and long term breastfeeding like I’ve experienced. I’m really anxious to see the results on those tests! I’ll try to update in coming weeks as I know more. :)
Oh how interesting! I have had some issues since my 2nd child was born (he just turned 1). I will wake up and my whole gut from stomach to lower intestines is crampy and in so much pain. I just quit breastfeeding, and didn’t even think that it could be hormone imbalance and postpartum issues. I thought maybe it was something I was eating, and have been trying to incorporate more probiotics and fresh raw veggies and smoothies, etc. I have been considering seeing a naturopath if the symptoms continue. I’d love to hear anything you want to share about your journey – symptoms, when you decided to get help, what’s helping/not helping, etc.! Good luck to you in your journey!
Oh I’m sorry that you’ve been having issues too! I’m weaning Arlo (he’s down to 1 feed at night) and I’ve noticed my cramps have been getting worse too. I hope you find some answers soon…hugs!
Hi Angela!
I’m glad you are seeing a Naturopath. :)
I see a Functional doctor and she has helped me so much.
You might consider getting an auto-immune panel also – RA, ANA, anti-CCP, SED Rate, CRP just to make sure nothing is brewing there.
I developed RA after my pregnancy but got it in remission with diet changes (no more gluten for me), supplements and stress reduction. Since I gave up gluten, I no longer get the lifelong migraines I suffered with! So there’s a bonus I wasn’t counting on. :)
You might also look into DNA testing to see if you have any snps that could be a culprit like MTHFR or CBS, etc.
Cheers to better health! <3
Hi Ashley, I’m so glad that you got the help you needed. I’ve heard that autoimmune illnesses are so prevalent nowadays…it’s a good suggestion to get that checked out as I know a couple run in my family. So happy you are managing it well with diet, supplements, and stress reduction! I bet you feel like a new person after finally getting some answers.
I’m just completing a plant-based health related cookbook. (I wrote it because gluten free is by far not the only answer to people’s digestive issues.) It helps. No one should eat gluten. But so much else is responsible for the cramping just mentioned that I had to take time out to tell you, BEAN based anything that vegans are using for protein can cause deadly harm. Sprouted grains are another. Seitan is packs a deadly gut-punch of gluten! Vegan is nice, (I don’t like killing animals either) but it’s not the only answer to health. I’d like to reference your 3-ingredient flatbread in my book with a plug for you if I have your permission. Regards, Barb
Reading your health struggles sounds almost exactly like mine after I had my daughter (she’s 10 now). It took 5 years (I had my son 3.5 years later, only exasperating my symptoms) for a Dr. to discover that I have Hashimotos Thyroiditis. It’s an autoimmune disease that attacks the thyroid. Your symptoms sound identical to mine. Best of luck, I am 3 years into my healing journey and like you said, it is a journey.
Hi Elizabeth, Oh wow, I’m so glad you figured out what was going on at long last! Thanks so much for your support.
Hi Angela! I’ve been waiting for this recipe!! Question…are you working with the hot quinoa or could it be refrigerated quinoa?
Hey Robyn, Oh I tested so many things, but I didn’t test chilled quinoa! haha..you got me!! :) I worry that chilled quinoa might have a hard time combining with the chia so it gets sticky enough. I would probably allow it to come to room temp first, but if you want to experiment by all means go for it and let us know how it goes!
I made the flatbreads with leftover refrigerated quinoa.
Angela, your worry is true. It didn’t stick together that well. I added 4 tbl hot water and 1 tbl chia to make it work.
The flavor is great. :)
Hi Isabel, Oh sorry to hear the chilled quinoa didn’t stick together! I think the heat helps with binding while whirling in the processor. Glad you still liked the flavour though. :)
Can’t wait to try this!
So glad to hear that! Hope you enjoy them :)
If I use tri coloured quinoa, do you think it’ll make a difference in texture of the flatbreads?
I did a mix of tri coloured quinoa and white quinoa (50/50) and it worked fine. I haven’t tried 100% tri coloured though but I can’t see why it wouldn’t work as long as it’s cooked nice and fluffy.
Would love to hear more about your journey into learning more about your food allergies, allergy elimination diet etc.!
Thanks Jojo I’ll be sure to update as I learn more :)
This comes at the perfect time, as school is approaching and the hectic mornings and evenings begin with after school activities. I love the simplicity not with ingredients, but in preparation as well all while making the versatilities and toppings endless. I can’t wait to try this!
Thank you! So happy to hear that you’re as excited about it as we are. :)
So what happened with the oil-free experiments? It is worth trying to adapt this recipe with blended zucchini or avocado or blended olives or something like that? Or maybe I’ll just eat nothing but olives forever nom nom nom nom
Hi Nadia, you can swap the oil with water, the flatbreads just won’t be as rich and “buttery” tasting as with the oil. Hope this helps :)
Thank you for sharing this it sounds so wonderful! I love recipes with few ingredients so helpful! I am wondering if it could be made without the oil? Or if something else could be substituted? Thank you so much for sharing! Kim
Hi Kim, Thank you! So glad you like it. Yes you can swap the oil with water, the flatbreads just won’t turn out as rich and “buttery” tasting as with the oil
I love how this doesn’t even use quinoa flour…just cooked quinoa!! Cannot wait to try :) so versatile to use for toppings too!
Thanks Brittany! So glad you like the concept of it :)
Have you tried it without oil? I’m curious if just adding 2T extra water would work.
Hi Rai, Yes you can swap the oil for water, the flatbreads just won’t be as rich and “buttery” tasting as with the oil.
This recipe looks right up my street. My life is one long elimination diet and I almost always have to adjust recipes…. but not with this one! Making now! Thanks! :)
So glad this one works with your needs Charlotte! I’d love to hear how it goes
do you think this would work as a gluten free pizza crust?
Hi Beth, As the recipe is written right now, they bake up super soft and delicate…but I also haven’t tried baking the flatbread for a longer amount of time (my guess is that they would firm up more which may be suitable for pizza crust!)…if you try anything please let me know how it goes :)
Hey Angela, love your blog, love your recipes, love the way you write (…”because I’m sneaky like that” – lol!) but what I don’t love is chia. I’d like to eat more, but it drives me nuts trying to dig the seeds out from between my teeth for hours afterwards. So, do you think this would work with ground flax? It has the same sort of “jelling” properties as chia, doesn’t it? Regardless, I’m going to try this recipe, but I’d very much appreciate your thoughts on subbing flax meal for chia. Thanks Angela!!
haha glad you liked that line! ;)
I haven’t tried it without the chia so I’m not positive, but if I was going to attempt it I would probably swap the 3T chia for 2-3 tbsp ground flaxseed. If you try anything I would love to hear how it goes!
Thanks, Angela. Yes, I will try flax next time and let you know. Meanwhile, back at the ranch…I decided to go ahead and make this as written before hearing back from you. I used red quinoa and they turned out beautifully. Just a quick tip: I found that using wet hands (vs. oiled hands) was easier when it comes to patting them down. And rather than pat, I found that using a circular motion with the flats of my fingers resulted in a nice, smooth, even finish.
Hi Rose, Thanks so much for the feedback! I always love hearing what you find works best. So happy the red quinoa worked great too.
I also hate chia seeds for the same teeth sticking reasons, but I’m going to try ground chia :)
You can grind the chia seeds just like flax seeds too. I want to try this recipe and am wondering what might make it softer so I can use it as a greens wrap in my lunch bag…
Is there a substitution for oil you would recommend? Flax “egg” or aquafaba, for example?
Hi Theresa, You can swap the oil for water, they just won’t be as rich and buttery as with the oil. Hope this helps :)
This sounds great. I do not have a food processor, will a blender work?
Hey Roberta, I tried a blender and I definitely preferred the food processor as it was much easier to scoop out, and I really needed to use the tamper stick (Vitamix) to get the dough blending. That said, if you’re in a pinch I think you could make it work! I’d love to hear how it goes.
Looks like another win for my 9 month old, minus the salt! I’ll split the ‘dough’ before I bake them and add some salt to the adult portions ;) Thank you!
That’s such a great idea! I hope your 9 month old enjoys them! Arlo ate 4 in a row with mashed avocado the other day, heh.
Can you omit the oil? Could I use applesauce instead of oil?
Hey Lisa, They will work if you swap the oil with water…they just won’t be as rich and “buttery” tasting. Hope this helps :)
Hi, I’ve always consumed too much of everything, most of my life. At the ripe age of 45 I’m now eating cleanly, have stopped alcohol (well I’m on day 3), and I’m basically opening my eyes to all things “veggie”.. basically I want to avoid disease and other body issues as much as possible by overdosing on nutrition
Bread is my weakness, and this is what brought me to your blog. All the ingredients are truly “new” to me, so it’s all a bit bewildering, but I will get there.
Just wanted to say thanks!
Shaun
I’m so happy to hear you’ve been making so many great changes Shaun…good for you! I hope my recipes make it a bit easier for you :)
Went to bed thinking I have to find some kind of recipe for a bread that I can eat and know I am eating cleanly, Voila I wake up to your post. I am definitely making these and I hope they are going to be what I have been hoping for. Thanks so much Colleen
I’d love to hear what you think if you try them out Colleen :)
Hi Angela, I have been following your blog for a long time and own both your cookbooks. I love a lot of your recipes, but this recipe just has to be my favourite. I made it for dinner and it turned out perfectly, everyone loved it including my 4-year-old. I plan to send it to school as well. I simply love how versatile and adaptable it is and how it is the perfect canvas for a variety of toppings. Out of curiosity, I tried a few on my griddle pan and that was great too. This is going to become a staple in my house.
Hey Dhivya, oh thank you so much…I’m so happy to hear this!! And I love that you tried it on a griddle pan too…I was curious about that but never got around to it. Thanks so much for your kind words. :)