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Simple flatbread made from oats and water, yeast-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat water flatbread (60 g) has 132 calories. That works out to 220 calories per 100 g. It contains 24 g of carbs, 3.9 g of protein, 2.7 g of fat and 3.3 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
132
KCAL / 60G
Carbs
24g
· 9% DV
Protein
3.9g
· 8% DV
Fat
2.7g
· 3% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 11% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 3.3 g | 12% |
| Protein | 3.9 g | 8% |
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 | 132 kcal |
| 1 slice (thin) | 30 g | 66 kcal |
| 1 piece (small) | 40 g | 88 kcal |
| 1 slice (thick) | 50 g | 110 kcal |
| 1 serving (medium) | 80 g | 176 kcal |
| 1 piece (large) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 2 piece (double) | 120 g | 264 kcal |
| 1 serving (large) | 120 g | 264 kcal |
Calculated from 220 calories per 100 g.
Blend oats into a fine flour, then mix with water and a little salt until you have a thick batter. Cook portions in a preheated nonstick pan, turning once the underside has set. The basic recipe uses no yeast.
Yes. Grind rolled oats into a fine flour before mixing them with water; whole flakes can leave the flatbread coarse and make it harder to shape. Ready-made oat flour also works and gives a smoother texture.
Oat water flatbread can turn gummy if the batter is too wet or the bread is undercooked. Use a thicker mixture, cook it through over moderate heat, and avoid stacking hot pieces tightly while steam is still escaping.
No, oat water flatbread can be made without yeast or baking powder. It stays relatively flat and has a denser texture than leavened bread; adding a raising agent changes the basic oat-and-water recipe.
Use a well-heated nonstick pan and let the first side set before trying to flip oat water flatbread. If your pan tends to stick, wipe it with a small amount of oil between batches.
Reheat oat water flatbread in a dry skillet over low to medium heat, turning it once warmed. A microwave works for a quick serving, but the bread may become softer rather than regaining a lightly toasted surface.
Oat water flatbread pairs well with eggs, hummus, avocado, or soup, and can also be topped with yogurt and fruit. Its mild oat flavor works with both savory fillings and simple sweet toppings.
Let oat water flatbread cool completely, then seal it in an airtight container and refrigerate it. Separate stacked pieces with parchment to prevent sticking, and warm them in a pan before serving.
Yes. Cool oat water flatbread fully, place parchment between pieces, and seal them in a freezer-safe bag. Thaw the pieces before warming them in a skillet so they regain a softer, more flexible texture.
It can be gluten-free when made with oats verified as gluten-free. Oats are often contaminated with wheat during growing or processing, so people with coeliac disease should use certified gluten-free oats.
Vitamins
B1
0.21mg · 18% DV
B5
0.36mg · 7% DV
Biotin
1.5µg · 5% DV
Folate
19.2µg · 5% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.15mg · 17% DV
Phosphorus
72mg · 10% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
132mg · 4% DV
Sodium
3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 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 water flatbread is a simple, yeast-free flatbread made with oats and water. It is better understood as a straightforward home recipe than as a dish tied to one particular region. The oats give it a mild, slightly nutty flavour; its texture is generally more substantial than a soft wheat wrap, so it works well warm and freshly made.
Across English-speaking kitchens, serve it with eggs or savoury toppings at breakfast, alongside soup, or as a base for a quick open sandwich. It is carbohydrate-led, with fibre from the oats. Pair it with vegetables and a protein-rich topping for a more rounded meal, or keep the toppings light if you want a simpler serving.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.48g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.