Gluten Free Zucchini Flatbread

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gluten free and more magazine
Prep time: 15 mins
Cook time: 15 mins
Calories: 134

This keto-friendly zucchini flatbread is a nutritious addition to a mezze platter. It can also be served as a dinner accompaniment and even as breakfast pancakes. This recipe can be made egg-free; see instructions.

For Egg-Free Zucchini Flatbread, omit 2 eggs. Combine 4 tablespoons Follow Your Heart VeganEgg with 1 cup ice-cold water; mix well to remove any lumps. Use this mixture to replace 2 eggs in step 2. Cooking time will vary depending on the thickness of the batter.

TIP: A cast-iron skillet will brown this batter to perfection.

Paleo & Keto: What’s the Difference?

Both the paleo diet and the keto diet recommend avoiding all grains, beans, sugar, most dairy and processed foods. They differ in carbohydrate limits and the amount of fat. A person may follow either diet on a doctor’s recommendation to address specific health challenges, to reduce inflammation or to lose weight.

Paleo-Friendly Specifics

The paleo diet allows all vegetables (except corn, which is a grain), meat, fish, poultry, eggs, nuts, seeds, fruits, most oil/fat including butter and/or ghee and some sweeteners in moderation, including raw honey, 100% pure maple syrup, coconut sugar, stevia and some natural zero-calorie sweeteners, such as monk fruit (a sweet Chinese herb) and erythritol.

Keto-Friendly Specifics

The keto diet is more restrictive; it limits vegetables to non-starchy items that are lower in carbohydrates. A general rule: If it grows above the ground, it’s probably allowed on the keto diet. This includes asparagus, avocado, broccoli, cabbage, cauliflower, celery, cucumber, eggplant, green beans, lettuces, leafy greens, tomatoes, some bell peppers and zucchini. Keto advocates suggest avoiding fruit, except a limited intake of berries, and limiting vegetables that grow underground. Beets, carrots, potatoes, sweet potatoes and some above-ground starchy vegetables, such as winter squash and acorn squash, are allowed in moderation.

For more information, consult a registered dietitian who specializes in these diets.

Contributing chef Sueson Vess is a food coach, cooking instructor and author of Special Eats, a gluten-free, dairy-free cookbook.

Yields 4 servings

Ingredients

  • 2 medium zucchini squash, grated
  • 1/2 teaspoon sea salt
  • 2 large eggs
  • 2 tablespoons almond flour or 1 tablespoon psyllium husk fiber
  • 1 tablespoon chopped fresh dill weed or 1 teaspoon dried dill
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon pepper
  • 2 tablespoons avocado or coconut oil, for sautéing

Directions

1Place grated zucchini in bowl and toss with salt. Drain in a colander to remove excess water.

2In a large bowl, whisk together eggs, almond flour, dill, onion powder and pepper. Fold in zucchini.

3Place a small amount of oil in a large skillet over medium heat. Spoon 3 to 4 tablespoons of zucchini mixture onto the hot griddle. Flatten batter with a spatula. Cook 2 to 3 minutes on each side or until golden and cooked through. Repeat, adding additional oil as needed between batches.

1 servings contains 134 calories, 11g total fat, 2g saturated fat, 0g trans fat, 106mg cholesterol, 337mg sodium, 4g carbohydrates, 1g fiber, 2g sugars, 5g protein.