High Protein Flatbread Wrap

GF V NF SF HP Oct 20, 2023

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This flatbread is a variation of 2 ingredient dough, with added spices and using some casein protein powder in place of flour. The casein and oat flour combo gives a great mix of protein and fiber, and they taste great together, especially with the added garlic and onion powder. This can be cooked on the stove as a flatbread, or baked into a pizza. This bread is best served warm.

- 3 1/2 tbsp (20 g) Oat flour
- 3 tbsp (20 g) Casein protein powder, unflavored
- 1/2 tsp (3 g) Baking powder
- 1/2 tsp (1.5 g) Garlic powder
- 1/2 tsp (1.5 g) Onion powder
- 1/8 tsp (0.75 g) Salt
- 1/3 cup (75 g) Plain nonfat greek yogurt

1. Mix oat flour, casein, baking powder, salt, garlic powder, and onion powder in a medium bowl. Add in the yogurt and mix until fully combined

2. Combine with your hands in the bowl until you get a dough ball

3. Take a cold 10 inch pan and flatten with your fingers to the edges. Cook over medium low heat until lightly browned on both sides. This only takes a few minutes. Do not overcook, as too much browning of casein won't taste good

https://www.poormanprotein.com/recipes/protein-wrap

Calories: 204
Protein: 27 g
Fat: 1 g
Net Carbs: 17 g
Fiber: 2 g

Description

This flatbread is a variation of 2 ingredient dough, with added spices and using some casein protein powder in place of flour. The casein and oat flour combo gives a great mix of protein and fiber, and they taste great together, especially with the added garlic and onion powder. This can be cooked on the stove as a flatbread, or baked into a pizza. This bread is best served warm.

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Time

Prep Time:

15 minutes

Cook Time:

10 minutes

Total Time:

25 minutes

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Cost

Total Cost:

Cost per Serving:

$0.96

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Ingredients

Serving(s)

3 1/2 tbsp Oat flour
3 tbsp Casein protein powder, unflavored
1/2 tsp Baking powder
1/2 tsp Garlic powder
1/2 tsp Onion powder
1/8 tsp Salt
1/3 cup Plain nonfat greek yogurt

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Instructions

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1. Mix oat flour, casein, baking powder, salt, garlic powder, and onion powder in a medium bowl. Add in the yogurt and mix until fully combined
2. Combine with your hands in the bowl until you get a dough ball

3. Take a cold 10 inch pan and flatten with your fingers to the edges. Cook over medium low heat until lightly browned on both sides. This only takes a few minutes. Do not overcook, as too much browning of casein won't taste good

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Notes

1. You can also use this dough as a pizza. Lightly cook for a few minutes on the stove on each side, top with sauce and cheese, and cover to warm the sauce and melt the cheese

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Nutrition Facts

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Servings: 1

Serving Size: 1 flatbread

Calories: 204

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Total Fat: 1.4g (2% 2 % of Daily Value (78 g) )

Saturated Fat: 0.2g (1% 1 % of Daily Value (20 g) )

Polyunsaturated Fat: 0.5g

Monounsaturated Fat: 0.4g

Cholesterol: 13mg (4% 4 % of Daily Value (300 mg) )

Sodium: 603mg (26% 26 % of Daily Value (2300 mg) )

Total Carbohydrate: 18.7g (7% 7 % of Daily Value (275 g) )

Fiber: 2.2g (8% 8 % of Daily Value (28 g) )

Net Carbs: 16.5g

Total Sugar: 3.4g

Protein: 26.8g (54% 54 % of Daily Value (50 g) )

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Vitamin B12: 0.49mcg (20% 20 % of Daily Value (2.4 mcg) )

Vitamin D: 0.0mcg (0% 0 % of Daily Value (20 mcg) )

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Calcium: 566mg (44% 44 % of Daily Value (1300 mg) )

Iron: 1.27mg (7% 7 % of Daily Value (18 mg) )

Magnesium: 96mg (23% 23 % of Daily Value (420 mg) )

Potassium: 196mg (4% 4 % of Daily Value (4700 mg) )

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Glycemic Index

:

35.1

Glycemic Load

:

7.2

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Nutrition Score

:

9.4

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Sources of Inspiration

https://www.youtube.com/watch?v=KBR1r9Z1S6A

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