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Allergy-Free Friday: 4 Ingredient Flat Bread (AIP, PALEO, VEGAN, GF)

Ok, I’m going to start this first Allergy-Free Friday article out by saying I think I’ve bitten off more than I can chew with this one. LOL! 🙂 It is really tough finding allergy-free recipes. But, that’s why I’m doing this. It’s needed, because, there are so many people out their with allergies. It won’t be my normal recipe list of 5 or 10 recipes, however. (that would take way too long!)

As a reminder, every Friday, I will include one or two recipes free from the following ingredients:

  • Peanuts
  • Tree nuts
  • Fish
  • Shellfish
  • Soy
  • Eggs
  • Dairy
  • Wheat/gluten
  • Chia Seeds
  • Flax Seeds
  • Coconut
  • Corn

Probably the most difficult items on the list are coconut, chia and flax. Many “allergy-free” blogger, will include recipes that use coconut as a flour/nut replacement and chia/flax “eggs” as a replacement for regular eggs.

I also want to mention that the flour used in many of the recipes will be processed gluten-free flour. The lack of nuts prevents the use of almond flour. (one of my personal favorites.)

Also, I will attempt to make some of the recipes kid-friendly…So, on with the 1st show!

This recipe calls for butternut squash flour. I found it on Amazon and it’s not cheap. So, you would make these for a treat or special occasion. I did find sweet potato flour, which may work in the recipe as a replacement and is quite a bit cheaper.

(BTW-You can make your own sweet potato flour. Here is a link to a HOW-TO article with The same process could be used to make butternut squash flour or pumpkin flour.)

Any of these flours would be amazing and healthy! However, of the three flours, sweet potato flour wins out. Not only is the flour cheaper, but sweet potatoes contain 214% DRI for vitamin A versus 59% for winter squash. (These nutrients are courtesy of

Screen Shot 2017-04-14 at 12.53.43 AMScreen Shot 2017-04-14 at 12.53.07 AM

4 Ingredient AIP Flatbread Recipe (paleo, vegan)

By: Heartbeet Kitchen


Makes: 1 (5 inch) round

(It’s easy enough to be doubled)

Screen Shot 2017-04-14 at 1.05.56 AM

For full recipe and instructions, follow this link: HEARTBEET KITCHEN

As always, I’d love to hear your thoughts on this new series!



About Tamara Hoerner (1260 Articles)
Welcome to The Purple Almond! My name is Tamara Hoerner. I am a student at Hawthorn University working toward a Master of Science in Health and Nutrition Education. For me, the name Purple Almond symbolizes “Good, nutritious, whole food bringing light and life to the body, awakening the inherent healing mechanisms within.” I'm all about getting back to the basics, good old fashioned traditional organic, whole food, the kind your great-grandmother used to eat. You'll find no processed foods here. Just good food to heal your whole body. I also believe a healthy body isn't just about food. Stress plays a large part in the physical health of our body. I, therefore, believe in using anything that relieves stress and heals the body, including: mediation, yoga, music, laughter, inspiration and helping others. You'll find all these included in my blog as well.

23 Comments on Allergy-Free Friday: 4 Ingredient Flat Bread (AIP, PALEO, VEGAN, GF)

  1. Love this. I’ve never heard of squash or sweet potato flour. Thank you so much.

    Liked by 2 people

    • I’m so glad you liked it. Yes, these flours are not very common, thus the high price. You are welcome!

      Liked by 1 person

      • In my search for things I can actually eat and not have a reaction to, I’m learning that some products are so worth the cost. I’m thinking sweet potato flour would definitely be worth a try. I’m so glad you shared this today. May have just opened up my cooking world even more.

        Liked by 1 person

      • I’m so glad you found this helpful. I have several things I can’t eat and a few loved ones with many allergies. We all have a very hard time finding things that agree with us. So, you’re right, the flour is absolutely worth it. ppl who don’t have allergies may not understand that. Yes, sweet potato flour would be the better out of the three, for sure. It was my hope, through this blog and this series to help people discover healthy food.

        Liked by 1 person

      • You are doing an AMAZING job. Thank you SO much for doing this. I almost gave up on baking for myself- nut flours are out, for me. Coconut flour is too gritty and I can’t figure out how to cook with it. You not only give great resources, but hope for the baker in me!! 🙂 I know what you mean about having several things you can’t eat. That really narrows things down, doesn’t it?

        Liked by 1 person

      • Thank you for your kind words… and you’re welcome! 🙂 As I said, I have a bit of an idea as to what it’s like, but, mainly, it’s for someone close to me who can’t eat anything on the list (with the exception of dairy, I believe) and everyone else out there with allergies. It’s tough, and I get that almost as much as anyone. It’s hard for non-allergy sufferers to understand just how tough it can be.
        It absolutely narrows it down quite a bit, yes. The options are so limited, which is why I’m only including 1 recipe in each article. Thank you again for your kindness, AND for visiting.

        Liked by 1 person

      • You are so welcome! 😊😊


  2. Happy Easter! Hello, Tamara! We all wish you a happy, joyful Easter holiday! Thank you for the new series, we think its very useful for people who have allergies, and do not want to avoid special products.

    Liked by 1 person

  3. Interesting… i did know chia and flax seeds are allergic to some. Quite hard to cook.

    What is a tree nut versus a nut?

    Pulses make a good chucky soup..

    Liked by 1 person

    • Yes, chia and flax are not very common, but there are ppl with these types of allergies. Yes, cooking is very difficult indeed. Peanuts are actually not nuts at all, but legumes, that grow in the ground. Versus tree nuts, such as pecans and walnuts.

      Liked by 1 person

  4. Wow excellent! I am always experimenting with different breads that won’t trigger my allergies. This looks great!

    Liked by 1 person

    • I’m glad I could help. I am gluten free myself, with a few other allergies, so I totally get it. I understand the difficulty finding food I can eat that actually tastes good. That’s why I decided to start this series. It is much needed. 🙂


  5. Wonderful recipe! Never heard of using arrowroot flour, really a healthy bread!!

    Liked by 1 person

  6. I really like this idea, the more sharing allergy aware recipes the better 🙂

    Liked by 1 person

2 Trackbacks / Pingbacks

  1. So You Want to Go Paleo: 8 Tips to Help You! | The Barefoot Aya
  2. The Purple Almond: Food to heal the body, mind and soul Wellness Wednesday: The World’s Oldest Bread – 3 Ingredient Flat Bread (allergy-free/gluten free/dairy free/vegan)

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