Cassava Flour Flatbread with Avocado Mash: A Comforting Classic for Anti-Inflammatory Eating
One of the hardest things about switching to an anti-inflammatory diet is saying goodbye to bread—or at least it used to be. With this Cassava Flour Flatbread with Avocado Mash, you don’t have to miss out on the experience of biting into something soft, warm, and satisfying. This recipe is not only 100% AIP-compliant but also packed with healing fats, fiber, and nutrients your body craves.
It’s the kind of food that feels like comfort, but functions like medicine.
Why Bread Alternatives Are So Important on AIP
Let’s face it—bread is more than just food. It’s ritual. It’s texture. It’s the base for everything from breakfasts to quick lunches to cozy dinners. But when you remove gluten, grains, dairy, eggs, and nuts, most traditional bread options are off the table. That’s where cassava flour comes in.
Cassava flour, made from the whole root of the cassava plant, is a grain-free, nut-free, and gluten-free flour that’s incredibly versatile and easy to work with. It’s AIP-friendly and neutral in flavor, which makes it ideal for creating breads, wraps, tortillas, and more.
And when you pair it with creamy avocado mash seasoned with sea salt and herbs? That’s anti-inflammatory magic in a bite.
Cassava Flour: The Unsung Hero of AIP Baking
Cassava flour is rich in resistant starch—a prebiotic fiber that supports gut health and encourages the growth of beneficial bacteria. It’s easy on digestion, naturally allergen-friendly, and provides a dough-like texture without the need for binders or gums.
Unlike tapioca starch (which is also from cassava but highly refined), cassava flour retains more of the whole root’s nutrition and fiber. It’s a whole-food flour that behaves beautifully when mixed with warm water, oil, and a pinch of salt.
Flatbreads made with cassava are soft, pliable, and satisfying—making them a perfect substitute for tortillas, naan, or pita in your AIP recipe rotation.
Avocado Mash: Anti-Inflammatory, Creamy, and Full of Healthy Fats
The avocado mash in this recipe isn’t just a topping—it’s a nutrient-dense powerhouse. Avocados are rich in monounsaturated fats, which help lower inflammation and support brain, heart, and hormone health.
They’re also a great source of potassium, magnesium, and fiber, which help regulate blood pressure, support digestion, and stabilize blood sugar levels. For people with autoimmune issues, all of these functions are critical to healing and sustained energy.
Plus, avocado has a buttery texture and subtle flavor that makes it a natural partner to the hearty, rustic cassava flatbread.
AIP-Friendly, Anti-Inflammatory, and So Easy to Make
This recipe is completely AIP-compliant. That means:
- No grains
- No dairy
- No eggs
- No nuts or seeds
- No refined sugar
- No inflammatory oils
It’s made with simple, whole ingredients you probably already have in your pantry if you’re following AIP. And it’s super quick to pull together—under 20 minutes from start to finish.
Whether you’re eating it as a meal, a snack, or a side dish, this flatbread-and-mash combo delivers serious satisfaction without sacrificing your healing goals.
Cassava Flour Flatbread with Avocado Mash
Ingredients
Flatbread Ingredients:
- 3/4 cup cassava flour
- 1/4 teaspoon sea salt
- 1/4 cup warm water add more if needed
- 2 tablespoons olive oil or avocado oil
Avocado Mash Ingredients:
- Avocado Mash Ingredients:
- 1 ripe avocado
- Juice of 1/2 lime or lemon
- Sea salt to taste
- Optional: chopped cilantro grated garlic, or AIP-compliant herbs
Instructions
- In a mixing bowl, combine cassava flour and salt
- Add warm water and oil, and mix with a spoon or hands until a dough forms. Add a splash more water if the dough is too dry
- Divide into two equal parts and roll each one into a ball
- Using parchment paper, press or roll each ball into a flat circle (about 1/4 inch thick)
- Heat a skillet over medium heat and cook each flatbread for 2–3 minutes on each side until lightly golden and pliable
- In a small bowl, mash avocado with lime juice and sea salt. Add herbs if using
- Spread avocado mash over warm flatbread, top with extras if desired, and serve immediately
Optional Add-Ons to Boost Flavor and Nutrients
This flatbread is a blank canvas—you can dress it up in endless ways while still keeping it anti-inflammatory and AIP-compliant. Some ideas:
- Top with sautéed greens like kale or spinach
- Add shredded cooked chicken or turkey for protein
- Sprinkle with crispy coconut flakes for texture
- Swirl in a spoonful of AIP-compliant pesto for an herby kick
- Layer with roasted squash or sweet potato slices for extra fiber
Whether you’re eating it open-faced or folding it like a wrap, the flavor possibilities are endless.
Why This Recipe Is a Game-Changer for Anti-Inflammatory Living
What makes this meal so powerful is its balance. It’s got:
- Carbohydrates from cassava to support energy and gut function
- Healthy fats from avocado for hormone and brain health
- Minerals like potassium, magnesium, and iron from whole ingredients
- Fiber to support digestion and reduce inflammation
- Flavor and texture that make it feel like comfort food, not a restriction
When you eat meals like this regularly, you’re not just avoiding inflammatory foods—you’re actively giving your body the nutrients it needs to heal.
A Recipe That’s Perfect for Meal Prep and On-the-Go Eating
One of the best things about cassava flatbread is how well it stores. You can double or triple the batch and keep extras in the fridge or freezer for quick meals during the week. Just reheat on a skillet and serve with fresh mash or your favorite toppings.
It’s perfect for lunchboxes, road trips, or post-workout meals. And because it’s sturdy and satisfying, it’ll keep you full for hours without weighing you down.
Gentle Enough for Sensitive Stomachs
If you’re early in your healing journey and still dealing with digestive issues, this recipe is a great choice. Both cassava and avocado are generally well tolerated and easy to digest. They’re naturally gluten-free, grain-free, and free from hard-to-digest fibers that can irritate the gut lining.
And the healthy fats help slow digestion and keep your energy stable throughout the day—no spikes, no crashes, just steady nourishment.
Final Thoughts: AIP Comfort Food That Delivers Healing and Flavor
If you’ve been missing the comfort of bread while trying to reduce inflammation and heal your body, Cassava Flour Flatbread with Avocado Mash will feel like a revelation. It’s warm, flavorful, and satisfying, while still being 100% compliant with anti-inflammatory and AIP guidelines.
This is food that makes you feel good—inside and out. Simple ingredients. Powerful benefits. And a little bite of joy in every mouthful.