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Healthy flatbread made with oat flour, Swiss chard, and dill
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat Flour, Swiss Chard & Dill Flatbread (60 g) has 126 calories. That works out to 210 calories per 100 g. It contains 22.8 g of carbs, 3.7 g of protein, 2.3 g of fat and 3.1 g of fiber. Its 66 µg of Vitamin K covers 55% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
126
KCAL / 60G
Carbs
22.8g
· 8% DV
Protein
3.7g
· 7% DV
Fat
2.3g
· 3% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 12% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 3.7 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 126 kcal |
| 1 piece (extra small) | 25 g | 53 kcal |
| 1 slice (thin) | 30 g | 63 kcal |
| 1 piece (small) | 40 g | 84 kcal |
| 1 slice (thick) | 50 g | 105 kcal |
| 1 piece (chopped) | 60 g | 126 kcal |
| 1 piece (large) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 2 piece (double) | 120 g | 252 kcal |
| 1 piece (jumbo) | 120 g | 252 kcal |
Calculated from 210 calories per 100 g.
Oat flour, Swiss chard and dill flatbread is made by mixing the flour with finely chopped greens and dill, then cooking the shaped dough in a pan. Drain excess moisture from the chard so the dough is easier to handle and the bread holds together.
Oat flour, Swiss chard and dill flatbread pairs well with eggs, cheese, hummus, yogurt dips or roasted vegetables. Use it as a wrap for lunch, or serve warm alongside soup instead of ordinary bread.
Yes, oat flour, Swiss chard and dill flatbread has a mild, slightly nutty oat flavor, balanced by the fresh, savory taste of the greens and dill. The herbs are noticeable, but they do not usually overpower the flatbread.
Store oat flour, Swiss chard and dill flatbread in a sealed container in the refrigerator once it has cooled. Separate pieces with parchment to prevent sticking, and warm them briefly in a skillet before serving to make them pliable again.
Yes, oat flour, Swiss chard and dill flatbread freezes well. Cool it fully, stack pieces with parchment between them, and seal them in a freezer bag; thaw before reheating in a pan so the bread is less likely to crack.
Oat flour, Swiss chard and dill flatbread can crumble if the dough is too dry or contains too much moisture from the chard. Squeeze excess liquid from the greens and let the dough rest briefly before shaping it.
Yes, oat flour, Swiss chard and dill flatbread can work as a wrap if it is cooked until just set rather than crisp. Add fillings down the center and fold the sides in first to help keep the filling contained.
Oat flour, Swiss chard and dill flatbread differs from traditional lavash because it uses oat flour and includes Swiss chard and dill. The added greens give it a more noticeable herb flavor and a different texture from a plain wheat-based lavash.
Yes, you can replace the Swiss chard in oat flour, Swiss chard and dill flatbread with spinach. Remove excess water from the spinach first, since wet greens can make the dough sticky and harder to shape.
To keep oat flour, Swiss chard and dill flatbread soft, stack the cooked pieces and cover them with a clean tea towel while they cool. Avoid overcooking, which dries the surface and makes the bread more likely to split when folded.
Vitamins
Vitamin K
66µg · 55% DV
B1
0.13mg · 11% DV
B2
0.08mg · 6% DV
Vitamin C
5.4mg · 6% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.11mg · 12% DV
Phosphorus
72mg · 10% DV
Magnesium
31mg · 7% DV
Sodium
126mg · 5% DV
Potassium ⭐
126mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 126 calories in 1 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Oat flour, Swiss chard & dill flatbread is a lavash-style, thin flatbread made with oat flour and chopped greens. It takes its flexible, wrap-friendly shape from lavash, a flatbread associated with the Caucasus and neighbouring regions, while chard and dill give this version its own fresh, herby character.
Serve it warm as a wrap with vegetables, beans, eggs or cheese, or alongside soup and salads. Its 5.1 g of fibre per 100 g makes it a more fibre-forward choice than many plain white flatbreads, while it remains relatively low in fat. For a lighter meal, fill it generously with crunchy vegetables and a simple yoghurt-based sauce.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.42g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.