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–+ servings

Cassava Flour Flatbakes (Gluten-Free, Nut-Free, Egg-Free)

These flatbakes are inspired by traditional Caribbean bakes, made more blood sugar–friendly with cassava flour. They’re soft, lightly chewy, and perfect for breakfast or snacks.
Print Recipe
Servings: 4
Course: Appetizer, Breakfast, Side Dish, Snack
Cuisine: Caribbean
Ingredients Equipment Method Notes

Ingredients
  

  • 1 ½ cups cassava flour
  • ½ tsp sea salt
  • ½ tsp baking powder
  • 1 tbsp olive oil or avocado oil
  • ¾ cup warm water more if needed
  • Optional: ½ tsp garlic powder or chopped fresh herbs for savory flavor

Equipment

  • Large Mixing Bowl
  • Whisk
  • Medium Pan

Method
 

Mix Dry Ingredients
  1. In a large bowl, whisk together cassava flour, salt, and baking powder.
Add Oil and Water
  1. Add olive oil and warm water gradually. Mix until a soft dough forms—if too dry, add a little more water, 1 tbsp at a time.
Shape the Dough
  1. Divide into 4–6 balls. Flatten each into a round disc about ¼-inch thick.
Cook
  1. Heat a pan over medium heat. Lightly oil (use spray oil) the pan if needed.
  2. Cook each flatbake for 2–3 minutes on each side or until golden brown and puffed in spots.
Serve
  1. Serve warm with avocado, soft tofu scramble, smoked herring, or a spoon of dairy-free, unsweetened yogurt.

Notes

Tips:

  • These are best eaten fresh, but can be stored in the fridge for up to 3 days and reheated in a pan or toaster.
  • For added fiber and blood sugar support, mix in 1 tbsp ground flaxseed per batch.
  • Want to reduce the caloric load? Make this oil-free. 
    • Remove the 1 tbsp of oil
    • Increase warm water slightly: Use ⅞ cup (just under 1 cup) instead of ¾ cup to help bind the dough and maintain softness
    • Optional: Add 1 tbsp unsweetened dairy-free yogurt (like plain coconut or almond yogurt) for tenderness, still oil-free, but helps with moisture
Cooking Tips Without Oil:
  • Use a good stainless steel or well-seasoned cast-iron pant to prevent sticking
  • Preheat the pan well before placing the flatbakes
  • Wipe the pan with a damp paper towel between batches if needed
Flavor Tip: Without oil, the flavor is more neutral. Consider boosting it by adding:
  • A pinch of garlic powder or onion powder
  • Chopped chives or parsley
  • A dash of nutritional yeast for savory depth
I'd probably add these things anyway, because they're delicious.

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