By Grocery List Plus Editorial Staff | Published on June 3, 2026
Serves 2
140 cal · 45 min
Wild Rice Flatbread
Recipe GLPR9da73936916dce
A hearty and gluten-free flatbread made with cooked wild rice, egg whites, and flaxseed meal. This crispy-edged bread is seasoned with garlic and a hint of red pepper flakes, then baked until golden and slightly pulled away from the pan edges. Serve warm as a side dish or appetizer.
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Ingredients
2 cups cooked wild rice
2 egg whites
1 tablespoon flaxseed meal
1 garlic clove, minced
½ tablespoon olive oil
½ cup water
salt
black pepper
red pepper flakes
Directions
Preheat your oven to 425°F. Lightly coat a heavy skillet (cast-iron is ideal) with half of the olive oil, ensuring both the bottom and sides are well covered.
Add the cooked wild rice, egg whites, flaxseed meal, minced garlic, water, salt, black pepper, and red pepper flakes to a food processor.
Process the mixture for about 30 seconds until it reaches a batter-like consistency with the rice remaining slightly textured throughout.
Pour the batter into the prepared skillet and spread evenly using a spatula.
Place the skillet in the preheated oven and bake for 15 minutes until the bottom is set and beginning to firm up.
Carefully flip the flatbread using a spatula and return to the oven to bake for another 15 minutes.
Check for doneness—the flatbread should be golden brown and beginning to pull away from the sides of the pan. If needed, bake for an additional 5 minutes until crispy and cooked through.
Remove from the oven and let cool for a few minutes. Cut into wedges or squares and serve warm.
Comments
Wild rice needs 45–60 minutes to cook, so the 45-minute stated time is misleading if you're starting from dry; budget an hour or more if you're building from scratch. The ingredients are all available at any Charlotte chain—Harris Teeter, Food Lion, Kroger, Walmart, ALDI—with no special stops required. At roughly $3–4 total for two servings, the cost per serving lands around $1.50–2, making it budget-friendly, though wild rice itself is the price driver. The flatbread is straightforward enough for a weeknight, though it requires active shaping and cooking attention. It's a same-night dish best eaten fresh and does not reheat well into a second meal.
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