Mediterranean Easy Gluten-Free Chickpea Flatbread

Mediterranean Easy Gluten-Free Chickpea Flatbread

Table of Contents

Rustic, Wholesome, and Packed with Protein – A Mediterranean Staple Made Simple

This Mediterranean Chickpea Flatbread, also known as Socca or Farinata, is a naturally gluten-free, vegan, and protein-rich flatbread made from simple ingredients—mainly chickpea flour, olive oil, and water. With its nutty, savory flavor and golden crisp edges, it’s a perfect base for dips, mezze platters, wraps, or enjoyed on its own with a sprinkle of herbs. It’s fast, easy, and endlessly versatile.

Time

Prep Time: 5 minutes

Rest Time (for batter): 30 minutes (optional but recommended)

Cook Time: 15–20 minutes

Total Time: 35–45 minutes

Yields: 1 large flatbread (serves 2–4)

Ingredients

1 cup chickpea flour (also called gram flour or besan)

¾ cup warm water

2 tbsp olive oil, plus more for greasing

½ tsp salt

¼ tsp black pepper

¼ tsp garlic powder (optional)

½ tsp dried oregano or za’atar (optional topping)

Fresh herbs (parsley, thyme, rosemary – optional garnish)

Instructions

Make the batter

In a mixing bowl, whisk together the chickpea flour, warm water, olive oil, salt, pepper, and garlic powder until smooth. Let the batter rest for 30 minutes at room temperature to hydrate and thicken (this improves texture but can be skipped if in a hurry).

Preheat oven & pan

Place a 10- to 12-inch oven-safe skillet (cast iron preferred) or baking dish in the oven. Preheat to 450°F (230°C).

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Oil & pour

Carefully remove the hot pan from the oven and add 1–2 tsp olive oil, swirling to coat. Immediately pour the batter into the pan, spreading it evenly.

Bake

Bake for 15–18 minutes, until the edges are golden and the top is firm. For extra crispness, broil for 1–2 minutes at the end until slightly blistered on top.

Cool & serve

Remove from oven and let cool slightly. Sprinkle with dried oregano or za’atar, slice into wedges, and serve warm. Garnish with fresh herbs if desired.

Tips

Let the batter rest:
A 30-minute rest improves the texture and flavor. The flour absorbs the water fully, creating a smoother, more cohesive flatbread.

Preheat your pan:
Pouring batter into a hot, oiled skillet helps form a crispy bottom crust instantly—essential for that rustic golden edge.

Don’t overbake:
Bake just until the edges are crisp and the center is set. Overbaking can make it dry or crumbly.

Slice with a sharp knife or pizza cutter:
Especially helpful when serving for wraps, appetizers, or pizza-style wedges.

Use parchment paper:
If you’re not using a cast-iron pan, lining your baking tray with parchment helps prevent sticking.

Variations

Herbed flatbread:
Stir fresh chopped herbs like parsley, thyme, or rosemary directly into the batter for a fragrant boost.

Za’atar or sumac topping:
Add a sprinkle of za’atar, sumac, or even dukkah on top before baking for an Eastern Mediterranean twist.

Cheesy chickpea flatbread:
Add grated Parmesan or crumbled feta before baking for extra richness.

Spicy version:
Add 1/4 tsp cayenne or chili flakes to the batter or serve with harissa for dipping.

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Caramelized onion or tomato topping:
Before baking, top with thin slices of red onion, cherry tomatoes, or olives for a socca-pizza vibe.

Mini flatbreads:
Use muffin tins or make smaller rounds on a baking sheet for individual portions or flatbread sliders.

Make it sweet:
Skip the savory spices, add a pinch of cinnamon and cardamom, and drizzle with honey or tahini for a sweet breakfast version.

Q&A

Q: Can I make the batter ahead of time?
A: Yes! You can make the batter up to 24 hours ahead. Just store it in the fridge and stir before using. Resting longer can actually improve the flavor.

Q: What’s the best pan to use?
A: A cast iron skillet is ideal for creating a crispy edge, but any oven-safe skillet or baking dish will work. Make sure it’s preheated and oiled.

Q: Is this flatbread suitable for wraps or sandwiches?
A: Yes—just slice thinner and bake slightly less for a more pliable texture. Or make smaller, individual flatbreads for sandwich bases.

Q: Can I make this on the stovetop?
A: You can cook it in a well-oiled skillet over medium heat like a pancake, flipping once. However, the oven method gives a more even bake and crisp texture.

Q: What can I serve it with?
A: Hummus, baba ganoush, tzatziki, grilled veggies, feta, or olives. It also makes a great base for Mediterranean “pizza” or mezze boards.

Nutrition Facts

(Per Serving – Based on 4 servings)

Note: May vary slightly based on toppings or oil used

Calories: ~150

Protein: 5g

Fat: 7g

Saturated Fat: 1g

Carbohydrates: 15g

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Fiber: 2g

Sugar: <1g

Sodium: ~200mg

Iron: ~10% DV

Magnesium: ~15% DV

Naturally high in plant protein, fiber, and iron. Also vegan and gluten-free!

Final Conclusion

The Mediterranean Easy Gluten-Free Chickpea Flatbread is a brilliant staple for any kitchen—simple, nourishing, and endlessly customizable. Whether you’re serving it warm with dips, using it as a wrap, or turning it into a herby base for mini flatbread pizzas, it offers a deliciously rustic and healthy alternative to traditional bread. Light, crispy, and flavorful with every bite—this flatbread is a must-try for Mediterranean food lovers, gluten-free eaters, or anyone seeking a quick and wholesome side.