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Oat chia flatbread Calories
Fiber-rich seeded flatbread alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat chia flatbread (50 g) has 145 calories. That works out to 290 calories per 100 g. It contains 21.4 g of carbs, 5.8 g of protein, 4.5 g of fat and 5.4 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Oat chia flatbread Nutrition Facts
Selected: 1 piece (medium) · 50 g
145
KCAL / 50G
Carbs
21.4g
· 8% DV
Protein
5.8g
· 12% DV
Fat
4.5g
· 6% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 16% · Fat 27%
Oat chia flatbread nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 145 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 21.4 g | 8% |
| Fiber | 5.4 g | 19% |
| Protein | 5.8 g | 12% |
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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How Many Calories in 1 Medium Oat chia flatbread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 145 kcal |
| 1 piece (small) | 30 g | 87 kcal |
| 1 piece (thin) | 40 g | 116 kcal |
| 1 serving (half) | 60 g | 174 kcal |
| 1 piece (thick) | 65 g | 189 kcal |
| 1 piece (large) | 75 g | 218 kcal |
| 1 cup (shredded) | 85 g | 247 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (jumbo) | 100 g | 290 kcal |
| 2 piece (double) | 100 g | 290 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Oat chia flatbread
How do you make oat chia flatbread at home?
Oat chia flatbread can be made by mixing ground oats with chia seeds and water, letting the mixture thicken, then cooking it in a pan. Add water gradually until it spreads easily without becoming runny.
What makes oat chia flatbread hold together without regular dough?
The chia seeds help oat chia flatbread hold together by absorbing water and forming a gel. Let the mixture rest before cooking, and spread it evenly so the flatbread cooks through without fragile, thin spots.
How do you stop oat chia flatbread from cracking when folded?
Keep oat chia flatbread pliable by avoiding overcooking and warming it briefly before folding. If it has cooled and dried out, cover it with a slightly damp towel while reheating it in a pan.
Can oat chia flatbread be used for wraps?
Yes, oat chia flatbread works for wraps, especially with fillings that are not too wet. Warm it first and avoid overfilling; its texture is usually heartier and less stretchy than a wheat tortilla.
What fillings go well in oat chia flatbread?
Oat chia flatbread pairs well with hummus, roasted vegetables, eggs, cheese, or grilled chicken. For a packed lunch, keep juicy ingredients such as tomato separate until serving so the flatbread does not become soggy.
Does oat chia flatbread taste strongly of chia?
No, oat chia flatbread usually has a mild, nutty flavor rather than a strong chia taste. Toasting it brings out the oats, while herbs, spices, or a savory filling can make the flavor more pronounced.
How should you store oat chia flatbread?
Store oat chia flatbread in an airtight container in the refrigerator for a few days. Separate pieces with parchment paper to prevent sticking, then warm one in a dry pan when you are ready to eat it.
Can you freeze oat chia flatbread for meal prep?
Yes, oat chia flatbread freezes well when separated with parchment and sealed in a freezer-safe bag. Thaw a piece before reheating it in a pan; direct reheating from frozen can leave the center cold while the edges dry out.
How do you reheat oat chia flatbread without drying it out?
Reheat oat chia flatbread briefly in a covered pan over low heat to retain moisture. A few drops of water in the pan can create steam, but avoid leaving it on the heat too long or it may turn brittle.
Can oat chia flatbread be made crisp like crackers?
Yes, oat chia flatbread can be made crisp by cooking it longer at low heat or baking it until dry, then cutting it into pieces. Once crisp, it is better for dipping than for rolling into a wrap.
Oat chia flatbread Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
Biotin
4µg · 13% DV
B5
0.28mg · 6% DV
Folate
19µg · 5% DV
Minerals
Manganese
1.2mg · 52% DV
Phosphorus
160mg · 23% DV
Selenium
9µg · 16% DV
Magnesium
68mg · 16% DV
Sodium
105mg · 5% DV
Potassium ⭐
130mg · 4% DV
Oat chia flatbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat chia flatbread
To burn the 145 calories in 1 piece (medium) (50 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.
What is Oat chia flatbread?
Oat chia flatbread is a contemporary, simple flatbread made by mixing oats or oat flour with chia seeds and usually water, then cooking the mixture in a thin round. It is not tied to one traditional cuisine; home recipes vary in thickness and ingredients, and it offers an alternative to wheat-based wraps and breads.
Its flavour is gently nutty, with a little texture from the chia. Use it as a wrap for eggs, vegetables or hummus, serve it alongside soup, or have it at breakfast. It brings fibre and some protein to a meal: each 100 g contains 10.7 g of fibre. For a lighter filling, add plenty of fresh vegetables and a modest amount of sauce or spread.
How Nutritious Is Oat chia flatbread?
Nutrient density
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.
Satiety score
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.
Is Oat chia flatbread Processed?
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.
Does Oat chia flatbread Contain Allergens?
No known major allergens
Which Diets Is Oat chia flatbread Good For?
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
Oat chia flatbread Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.85g
POLYUNSATURATED
2.35g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.