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Mediterranean Gluten-Free Pita

gluten-free pita with hummus and salad
Mediterranean Gluten-Free Pita

During shelter-in-place, I've been watching more food and cooking shows and getting tremendous cravings for all things glutinous, sweet (I gave up added sugar for Lent), and unattainable from the grocery store.

After several whiny appeals to my husband about biscuits, focaccia, and baguettes, the talented home chef that I married found a homemade pita recipe. He modified it to be a gluten-free pita with some added Mediterranean flavor.

seasoning pita
You can season your pita with any herb or spice mix, or you can leave it plain!

I have to admit - he nailed it. The pita is exactly the warm, floury carb I've been craving. And it was so easy to make, he also had time to whip up tzatziki and prep some Mediterranean fillings for a pita wrap (lettuce, cucumber, feta, and chicken).

salad, hummus, carrots, and cucumbers
Mediterranean-style fillings for your pita wrap

What You'll Need to Make Gluten-Free Pita

We had Bob's Red Mills Gluten-Free One-to-One Baking Flour blend on hand and it worked well. This gluten-free flour already has xanthan gum added to it, so no need to go out and buy it. If your gluten-free flour doesn't have xanthan gum already mixed in, and you have it handy, add 1 teaspoon to the recipe below. If you don't have it, chances are the pita will turn out fine since it's a flatbread (the xanthan gum not only helps bind, but also allows baked goods to rise.)

Timing of Homemade Pita

Although the prep only takes about 10 minutes, the dough should sit 30-60 minutes before cooking. So plan ahead.

How to Make Gluten-Free Pita

Here's the ultra-easy recipe for Mediterranean Gluten-Free Pita:

flipping gluten-free pita in frying pan
Mediterranean Gluten-Free Pita is easy to make.

Mediterranean Gluten-Free Pita

Prep Time: 10 minutes

Rest Time: 60 minutes

Cook Time: 5 minutes


  • 1 cup gluten-free flour blend with xantham gum (see note above if you don't have this)

  • 1.5 tsp baking powder

  • 1/2 tsp salt

  • 1/2 to 3/4 cup lukewarm water

  • 1 Tbsp oil for greasing and frying

  • Optional: herb seasoning of choice


  1. Wash your hands for 20 seconds with soap and warm water.

  2. Whisk dry ingredients in a medium-sized bowl.

  3. Slowly add only enough water to form a moist ball of dough. Switch from the whisk to either a rubber spatula or your hands to shape the dough.

  4. Grease a separate bowl with 1/2 tablespoon of olive oil. Transfer the dough to the greased bowl and let sit uncovered for 30-60 minutes.

  5. After resting, preheat the remaining oil in a frying pan over medium heat. Roll out the dough on a floured surface and cut into 3 sections. Fry each section as a separate pita. For additional flavor, sprinkle some herb seasoning of choice on the pita.

  6. Use pita as a wrap or cut into triangles to dip into hummus.

Nutrition per serving:

Calories: 204 Carbohydrates: 42g Total Fiber: 0g Added Sugars: 0g Protein: 3g Total Fat: 3g Saturated Fat: 0g Cholesterol: 0mg Sodium: 1133mg

For more recipes and nutrition tips, or to book a virtual appointment with a Registered Dietitian, visit:


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