Insulin Reset KitchenInsulin resistance · Recipes · Fiber

Psyllium husk flatbread: a quick high-fiber, low-carb flatbread

Psyllium husk is a soluble fiber that forms a gel with water. In controlled studies it has been shown to lower blood glucose after meals and to modestly lower cholesterol, and it makes a dough with real stretch and no gluten.

Warm high-fiber flatbread on a wooden cutting board
Prep8 min
Cook12 min
Serves4
Fiber (est.)6 g

These flatbreads take 20 minutes, cook in a dry skillet and hold a filling without tearing.

This is one of our type 2 diabetes recipes, and the total time is 20 minutes. To see why these foods help, read our guide to insulin resistance and type 2 diabetes or the full overview of insulin resistance.

Psyllium Husk Flatbread

Flatbread

  • 3 tbsp (25 g) whole psyllium husk (not powder)
  • 1/2 cup (60 g) almond flour
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 tbsp olive oil
  • 3/4 cup (180 ml) hot water (about 175 F / 80 C)

Method

  1. Whisk the psyllium husk, almond flour, baking powder and salt in a bowl.
  2. Add the oil and hot water and stir to a thick dough. Let it sit 5 minutes to gel.
  3. Knead for 30 seconds, divide into 4 balls, and roll each between sheets of parchment into a thin round, about 6 inches (15 cm).
  4. Cook in a dry nonstick skillet over medium heat 2 to 3 minutes per side until browned in spots.
  5. Keep warm in a towel. Fill with hummus, vegetables and grilled chicken or eggs.

Approximate per serving: 90 calories, 3 g protein, 6 g fiber. Values are estimates and vary with brands and portions.

Why this works for type 2 diabetes

  • Soluble fiber that is clinically studied. Psyllium taken with meals lowers the glucose rise in people with type 2 diabetes in several trials.
  • Very low digestible carbohydrate. Almond flour and psyllium replace refined wheat flour.
  • Rolls without cracking. The gel gives it elasticity.

The same principles are explained in detail in our insulin resistance and type 2 diabetes guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Use whole husk flakes. Powder absorbs far more water and gives a purple-gray, gummy result.
  • Drink a full glass of water with high-fiber meals; psyllium needs fluid.
  • Introduce psyllium gradually; too much too soon can cause bloating.

More type 2 diabetes recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.