This recipe is THE BEST low carb, gluten free flat bread and pizza crust recipe! It is sooo good! Try it out… you won’t be disappointed.
Since being diagnosed with diabetes in 2009, I’ve followed a VERY low carb diet while maintaining an 80 lb weight loss AND while maintaining TRULY normal blood sugars.
I tell people that I avoid breads, cakes, cookies, pastas, and cereals… and it’s still true when referring to the typical high carb, glutenous versions.
However, over the past 15 years since my diabetes diagnosis, there have been advances in healthy, low carb ‘alternatives’ to high carb foods.
My partner Kelly, loves to experiment in cooking ‘new’ low carb foods… and we’ve really enjoyed her creations and adaptations. The vast majority of our foods are still ‘simple’ … but we began ‘nibbling’ on low carb alternative foods… that do not spike my blood sugars.
Below is our favorite low carb alternative recipe.
Diabetic Friendly Flat Bread & Pizza Crust Recipe
Let’s jump right in with the ingredients.
Ingredients: Base Recipe
- 6 large eggs
- 2 tbsp plain gelatin
- 1/2 tsp cream of tartar
- 1 pinch of salt
- 1 1/2 scoops of unflavored whey protein
I’m often asked for protein powder recommendations. Here are my favorite whey proteins. Naked Whey, Muscle Feast, and Now Foods.
Optional Ingredients:
- Parmesan Cheese for flavor
- 3 tbsp Psyllium Powder for added bread-like texture
- Garlic Powder for flavor
Nutritional Information
The picture below shows the macronutrient totals for the ‘total’ base recipe. Divide by your servings … when we use this as ‘flat bread’ the total recipe may be eight servings, but when we make pizza, the entire recipe may be only 4 servings or less. 😅 😎
Calories: 449 grams
Protein: 74 grams
Carbs: 4.5 grams
Fat: 14 grams
Instructions
- Preheat Oven to 350F
- Line baking sheet with parchment paper
- Separate egg whites and egg yolks
- Whip egg whites, gelatin, salt, cream of tartar into soft mounts. We use this Cuisinart Whisk attachment on this Cuisinart stick blender.
- Beat (3) egg yolks until light and fluffy, and pour over egg white mixture
- Fold in the protein powder (and psyllium if desired) into the egg white and egg yolk mixture.
- Using a whisk, blend briefly to mix and then gently fold in the mixture. Careful not to over blend nor over fold.
- Spread the mixture onto a baking sheet
- Sprinkle with parmesan and/or garlic powder if desired.
- Bake for 15 minutes, and then turn off the oven and allow to sit for another 15 minutes. This is important, don’t omit. Otherwise it could be sticky.
Note: This recipe has numerous uses including as a flatbread, pizza crust, crackers, toast, etc … all low carb, and diabetic friendly.
Substitutions and Observations
- Liquid egg whites can be used instead of separating the whites from whole eggs, but you will need a couple of yolks to add moisture to the ‘bread’.
- Egg white powder can be swapped for whey protein powder, but egg white powder is usually more expensive.
- We use unflavored protein powder usually, but you could use ‘flavored’ protein powder to add a bit of flavor, and sweetness to the ‘bread’. We generally avoid doing this, as we want to limit our use of artificial sweeteners.
This recipe is an adaptation of Maria Emmerich’s “Protein Sparing Tortilla Quesadilla” recipe.
Summary
The overwhelming majority of the foods I consume are simple, whole foods (meat, eggs, cheese, and fibrous vegetables with occasional nuts, and berries).
Over the last four years I have dabbled in low carb ‘alternatives’, thanks again to my partner Kelly… who loves to bake and experiment in the kitchen.
Important Note: Since my original diabetes diagnosis I’ve always tested ‘new foods’ … and I still do. If you see a food in this blog, you can be sure that I have tested to ensure that it does not significantly raise my blood sugars.
However, your mileage may vary… and YOU should always test new foods as well, to make sure the foods do not spike your blood sugars.
I often say, “I am a simple man, eating simple foods, prepared simply… and I thrive.”
That’s still true the vast majority of my diet but I do consume more ‘complex’ foods from time to time… and I still thrive.