At this time of year when the sun is shining, we may prefer to spend our time outdoors having fun as opposed to cooking large meals in our kitchens. Yet we still want to eat healthily. It is hard to find really tasty low carbohydrate snacks that you can nibble on guilt-free. Emma Marshall of Emma Marshall Nutrition has come up with some great ideas for healthy snacks. I have cooked these flatbreads myself and they are absolutely delicious.



To make them you use ground almonds, this is a perfect gluten-free option and a great choice for anyone on a low carbohydrate diet.  Almonds are a great source of vitamin E, iron, manganese, magnesium, potassium and calcium.  They have fewer calories than wheat flour and are great for those looking to eat foods that keep blood sugar levels low.

The flatbreads are made with a blend of carrots and cauliflower. Cauliflower is another fantastic choice for those following a low carbohydrate diet, it is a fantastic source of fibre and provides high levels of vitamins and minerals especially vitamin C and K.

Carrots are a great source of beta carotene, an important component of skin and eye health.

Carrot and Cauliflower Flatbreads

Makes approximately 36 small bites 

400g Cauliflower and carrot
100g ground almonds
1 tsp sumac or other dried herbs if you prefer
sea salt and black pepper
4 free range eggs 
a sprinkle of sesame seeds on just before baking

In a processor blend the vegetables until they resemble breadcrumbs.
Put the veg into a large bowl and add the rest of the dry ingredients and season with salt and pepper.
Add the eggs and mix together with a large spoon.
Transfer to the baking tray and using your hands/pallet knife flatten the dough.

Preheat the oven to 200C (Gas Mark 6) and line a baking tray (26 x 35cm is good but go slightly larger if you want them thinner) with parchment paper.

Transfer to the oven and bake for about 25 minutes or until slightly golden and firm.
Remove and cool before turning upside down to carefully remove the paper.
You can then cut as you want, you can shape them for canapé bases in circles or squares or make them larger.Store in an airtight container.  When I want to eat them once stored I like to re- crisp them for 5 minutes at 200C (Gas 6)

They can be stored in an airtight container.  When you want to eat them once stored re-crisp them for 5 minutes at 200C (Gas 6).

You could cut them into fingers and spread dips on them or make them slightly larger and use them as pizza bases. For a healthier alternative to bread you can cut them to make sandwich size pieces.


Flatbread pizzas

Cut the flatbreads to the size you want. Put them onto a baking tray and spread with some pesto.
Thinly slice tomatoes and mozzarella on top and sprinkle over some fresh basil.  Drizzle the toppings with olive oil and season.
Bake for 10 mins at 200C/Gas 6 until crispy and golden

Other ideas are sliced mushrooms and rocket and parmesan
Goats cheese, caramelized red onion and thyme

Healthy dips


  1. Brenda Chell
    2nd August 2019 / 16:44

    Thank you for this lovely recipe Josephine. Will try it after next shop.

  2. Sharon
    2nd August 2019 / 16:57

    Is it raw or cooked cauliflower?

    • 3rd August 2019 / 17:12

      Hi Sharon
      Yes, the cauliflower is raw. It is cut up so small when it put in the blender that it cooks in the oven.

  3. ambiancedaix
    2nd August 2019 / 17:56

    Can’t wait to make this – thanks!

  4. Leslie Owens
    2nd August 2019 / 18:09

    Thank you for the recipe! Sounds like a good way to eat vegetables and I always like almonds and sesame seeds.

  5. Dianne
    3rd August 2019 / 04:42

    Excellent! I have been looking for something like this. Thanks.

  6. Katrinka
    3rd August 2019 / 07:01

    This really looks like a good, healthy bread. I’ve never heard of putting veggies in a bread and looking forward to trying it. Thanks.

  7. Saffron Glenister
    3rd August 2019 / 19:51

    Can you tell me how many carbs a serving contains, and of course, how many grams in one serving. Thank you

    • 6th August 2019 / 13:06

      I have contacted Emma and this is a very difficult question to answer. The only way to get an approximate figure would be to work out the carb content per 100g of each ingredient however a serving can be any size! so this would still not be totally accurate.

      If you are on a specific diet or have diabetes I would suggest you check with a professional dietitian.

  8. zoe egerton
    5th August 2019 / 19:39

    I’ll be making this on Saturday – sounds like a great gluten free alternative and perfect for someone like me who, for medical reasons, has to avoid any wheat or gluten in their diet.

  9. zoe egerton
    12th August 2019 / 21:03

    Well, I made this at the weekend and it is absolutely lovely. It goes wonderfully with soup and perfectly with hummus. Thank you for the recipe.

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