Delicious Low Calorie Snack - NO Flour, High Fiber, Easy, Quick, Cheap and Healthy
Delicious LOW CALORIE SNACK - NO FLOUR, HIGH FIBER, Easy, Quick, Cheap and Healthy is a easy Mediterranean recipe that serves 2. 250 calories per serving. Recipe by Patricia Delicious Nutrition on YouTube.
Prep: 10 min | Cook: 6 min | Total: 21 min
Cost: $10.46 total, $5.23 per serving
Ingredients
- 1 cup Rolled Oats (blended into flour)
- 1/2 cup Chickpea Flour (also called gram flour or besan)
- 2 tablespoons Golden Flax Seed (ground just before use)
- 1/4 teaspoon Salt (fine sea salt)
- 1 cup Water (room temperature)
- 1 teaspoon Olive Oil (for greasing pan and ricotta spread)
- 1/2 cup Ricotta Cheese (low‑fat, no added salt)
- 1 tablespoon Chives (finely chopped)
- 1 small Tomato (sliced)
- 1 cup Mixed Lettuce (purple and green leaves, washed and dried)
- 1 pinch Oregano (dried)
Instructions
Blend Dry Ingredients
Add rolled oats, chickpea flour, and golden flax seeds to the blender. Blend on high until the mixture becomes a fine flour.
Time: PT2M
Season the Flour
Transfer the blended flour to a mixing bowl and stir in the salt.
Time: PT1M
Measure Flour and Water
Using a tablespoon, scoop four level tablespoons of the flour into the bowl. Then measure four level tablespoons of water and add it gradually, stirring after each addition until a smooth, thick batter forms.
Time: PT3M
Rest the Batter
Let the batter sit for 1 minute to allow the flaxseed to hydrate and thicken.
Time: PT1M
Preheat Pan
Heat a non‑stick frying pan over medium heat and drizzle a few drops of olive oil, spreading it evenly.
Time: PT2M
Temperature: Medium heat
Cook First Flatbread
Pour half of the batter into the pan, spreading gently to form a round disc about 1/4‑inch thick. Cook until the bottom is lightly golden, about 2‑3 minutes.
Time: PT3M
Temperature: Medium heat
Flip and Cook Other Side
Flip the flatbread and cook the other side until golden, another 2‑3 minutes.
Time: PT3M
Temperature: Medium heat
Repeat for Second Flatbread
Repeat steps 5‑7 with the remaining batter to make a second flatbread.
Time: PT5M
Temperature: Medium heat
Prepare Ricotta Spread
In a small bowl, combine ricotta, 1 tsp olive oil, a pinch of salt, and chopped chives. Mix until smooth.
Time: PT2M
Assemble the Sandwich
Spread the ricotta mixture evenly on both sides of each flatbread. Layer tomato slices, a pinch of salt, oregano, and generous lettuce leaves. Top with the second flatbread, press gently, and cut the sandwich in half.
Time: PT2M
Nutrition Facts
- Calories
- 250
- Protein
- 10g
- Carbohydrates
- 30g
- Fat
- 8g
- Fiber
- 6g
Dietary info: Gluten-Free, Dairy-Free (if using vegan spread), Vegetarian, High Fiber, Low Carb
Allergens: Oats, Chickpeas, Dairy, Flaxseed
Ingredient Substitutions
- Instead of Rolled Oats: Quick oats
- Instead of Chickpea Flour: Soy flour, Almond flour (different texture)
- Instead of Golden Flax Seed: Chia seeds (will darken batter)
- Instead of Salt: Kosher salt
- Instead of Water: Unsweetened almond milk for extra richness
- Instead of Olive Oil: Avocado oil
- Instead of Ricotta Cheese: Cottage cheese, Vegan avocado mayo
- Instead of Chives: Green onion tops, Fresh parsley
- Instead of Tomato: Cherry tomatoes, halved
- Instead of Mixed Lettuce: Arugula, Spinach
- Instead of Oregano: Italian seasoning
Equipment Needed
- Blender
- Mixing Bowl
- Measuring Spoons
- Frying Pan
- Spatula
- Plate
- Knife
Critical Steps — Do Not Skip
- Grinding flax seed into flour just before use.
- Achieving a smooth batter with a 1:1 flour‑to‑water ratio.
- Cooking the flatbread until golden without burning.
Chef Tips from the Video
- Grind flax seeds in small batches to avoid overheating the motor.
- For extra flavor, toast the oat‑chickpea flour mixture lightly before blending.
- Add a pinch of cumin or smoked paprika to the batter for a Mediterranean twist.
Troubleshooting
Batter is too runny and spreads thin.
Add an extra tablespoon of the blended flour mixture until the batter thickens to a spoon‑coating consistency.
Flatbread sticks to the pan.
Ensure the pan is lightly greased with olive oil and preheated; use a non‑stick surface.
Flatbread burns before cooking through.
Lower the heat to medium‑low and cook a bit longer; the batter needs time to set before browning.
Storage
Refrigerator: Store assembled sandwiches in an airtight container for up to 2 days.
Freezer: Flatbreads can be frozen individually wrapped for up to 1 month; reheat in a skillet.
Room temperature: Best enjoyed fresh; can sit at room temperature for up to 1 hour.
Make-Ahead Tips
- The batter can be prepared up to 30 minutes ahead; keep it covered at room temperature.
- Ricotta spread can be made a few hours in advance and stored in the fridge.
- Flatbreads reheat well in a dry skillet for a quick snack.
Frequently Asked Questions
What is the cultural significance and history of flatbread in Mediterranean cuisine?
Flatbreads have been a staple across the Mediterranean for centuries, originally baked in communal ovens and used to scoop up dips, stews, and salads. They symbolize hospitality and are often served at family meals and celebrations.
What are the traditional regional variations of flatbread in Middle Eastern cuisine?
In the Middle East, variations include pita, laffa, and saj bread, each differing in thickness, cooking method, and flour type. Pita is pocket‑style, laffa is thicker and softer, while saj is ultra‑thin and cooked on a convex metal griddle.
How is a gluten‑free oat and chickpea flour flatbread traditionally served in Mediterranean culture?
Traditionally, Mediterranean flatbreads are served warm, split open, and filled with spreads like hummus, labneh, or fresh vegetables. They act as an edible utensil for sharing mezze plates.
What occasions or celebrations is flatbread traditionally associated with in Mediterranean cultures?
Flatbread appears at daily meals, festive gatherings, Ramadan iftars, and holiday feasts such as Eid and Easter, where it accompanies communal dishes and salads.
How does this gluten‑free flatbread fit into the broader Mediterranean cuisine tradition?
It follows the Mediterranean emphasis on whole grains, legumes, and fresh vegetables while adapting to modern dietary needs like gluten‑free and dairy‑free preferences, keeping the spirit of simple, nutritious meals.
What are the authentic traditional ingredients for Mediterranean flatbread versus acceptable substitutes?
Traditional flatbread uses wheat flour, water, salt, and sometimes yeast. Acceptable gluten‑free substitutes include oat flour, chickpea flour, and ground flaxseed, which maintain the texture and nutritional profile while keeping it grain‑free.
What other Mediterranean dishes pair well with this oat‑chickpea flatbread?
Pair it with hummus, tzatziki, grilled vegetables, falafel, or a fresh cucumber‑tomato salad for a balanced, plant‑forward meal.
What makes this oat and chickpea flour flatbread special or unique in Mediterranean cuisine?
Its combination of high‑fiber oats, protein‑rich chickpea flour, and omega‑3‑laden flaxseed creates a nutrient‑dense, gluten‑free alternative that mimics the chew and puff of traditional pita without any yeast.
How has flatbread evolved over time in Mediterranean regions?
Originally baked in stone ovens, flatbread evolved with the introduction of new grains, leavening agents, and modern cookware. Today, health‑focused versions use alternative flours and cooking methods like stovetop frying.
What are common misconceptions about gluten‑free flatbread?
Many think gluten‑free flatbreads are always dense or flavorless, but using a blend of oats, chickpea flour, and flaxseed yields a light, slightly nutty bread that holds up well for sandwiches.
What are the most common mistakes to avoid when making this oat‑chickpea flatbread?
Common errors include adding too much water, which makes the batter runny, and cooking on too high heat, which burns the exterior before the interior sets. Stick to the 1:1 flour‑to‑water ratio and medium heat.
Why does this recipe use a 1:1 flour‑to‑water ratio instead of a thicker dough?
The 1:1 ratio creates a batter that spreads easily in the pan and yields a soft, pliable flatbread. A thicker dough would be harder to spread and could result in a dense texture.
Can I make this flatbread ahead of time and how should I store it?
Yes, you can prepare the batter up to 30 minutes ahead and keep it covered at room temperature. Cooked flatbreads store in the refrigerator for up to two days or freeze individually for longer storage.
What does the YouTube channel Patricia Delicious Nutrition specialize in?
Patricia Delicious Nutrition focuses on easy, quick, affordable, and health‑focused recipes that cater to weight‑loss, gluten‑free, dairy‑free, and high‑fiber lifestyles, with new daily videos.
How does the YouTube channel Patricia Delicious Nutrition's approach to Mediterranean cooking differ from other cooking channels?
Patricia Delicious Nutrition emphasizes nutrient density, ingredient substitutions for dietary restrictions, and practical everyday meals, whereas many other channels prioritize traditional techniques without adapting for gluten‑free or vegan needs.
Last updated: August 20, 2026
