Paleo Paratha (Stuffed Flatbread)


Indian stuffed flatbread - paleo friendly, gluten-free

After going gluten-free, I never thought I’d eat a paratha again… ever. I mean, paratha literally translates to layers of cooked dough. It’s one of the most popular flatbreads in India and is typically stuffed with something delicious – like potatoes (aloo) or cauliflower (gobi).

My paleo-friendly paratha is a flaky and crispy flatbread filled with a spiced cauliflower mixture and topped with ghee.

This recipe is the gluten-free version of gobi ka paratha – and it tastes just as good as the real thing.

If you prefer an aloo paratha, just use the recipe for the potato filling in my paleo samosa recipe.

Growing up, my parents made parathas (my fam is Punjabi, so we actually call them prontha or parontay) every Sunday for brunch. The stuffed parathas would be served with a small bowl of yogurt, a huge dollop of ghee and a jar of char (Indian pickles). There would also be masala chai – my parents would sometimes dip their bread into the chai before eating it.

If you like my paleo naan recipe, you’re going to LOVE these paleo parathas. They’re so easy to make and like my paleo naan, the bread requires just three ingredients: almond flour, tapioca flour and canned coconut milk. If you have a nut allergy, you can try my coconut flour naan batter instead.

Indian stuffed flatbread - paleo friendly, gluten-free
spoon the filling and seal with ghee

The filling inside is made with cauliflower and spices like coriandercumin and amchur powder (dried mango powder)

Indian stuffed flatbread - paleo friendly, gluten-free
spicy cauliflower (gobi) filling

You’re going to love this! Make sure to also try my paleo samosas next!

Paleo Paratha (Stuffed Flatbread)

Indian stuffed flatbread - paleo friendly, gluten-free

Paleo Paratha (Stuffed Flatbread)

5 from 8 reviews
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Paratha Bread

Cauliflower Filling:

  • 1 head cauliflower cut into florets
  • 1 teaspoon salt adjust to taste
  • ½ cup white onion finely chopped
  • 1 Serrano pepper minced
  • ¼ teaspoon freshly ground black peppercorns
  • ½ teaspoon coriander powder
  • ½ teaspoon cumin powder
  • ½ teaspoon amchur dried mango powder (optional)
  • ¼ cup cilantro chopped


Making the Stuffed Pratha:

  • In a bowl combine bread ingredients to form a batter.
  • Ladle ¼ cup of the batter onto a greased 9.5-inch non-stick frying pan on low-medium heat and allow the flat bread to cook until the bottom firms slightly, then remove and place on a large baking sheet.
  • Repeat until batter is done.
  • You should now have 6 half-cooked flatbreads (naans) (if you have more… just eat one. You will need two naans/tortillas to make one stuffed flat bread).
  • Place 2 tablespoons of cauliflower mixture on one piece of bread.
  • Brush melted ghee around the naan (see the picture above) - then place another piece of naan on top of the cauliflower mixture - pressing the two pieces of bread together.
  • Repeat until you’ve made about 3 stuffed flat breads.
  • Bake at 350°F for 30 minutes.

To Make Cauliflower Filling:

  • Clean the cauliflower by soaking florets in warm water, pinch of salt and pinch of turmeric. After 30 minutes, dump out the water and rinse. Drain and let the cauliflower dry completely.
  • When the cauliflower is dry, put it into the food processor.
  • Place cauliflower in a bowl with salt and let it sit for 10 minutes.
  • Then using a paper towel, squeeze the water out of the cauliflower. Place dried cauliflower in another bowl and add the rest of the ingredients.
  • It's now ready for filling!


You will have leftover cauliflower, you can freeze it for another day or just quickly stir fry it and eat it with your parathas!
Did you make this recipe?Tag @myheartbeets on Instagram and hashtag it #myheartbeets!

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Find out more about my cookbooks Indian Food Under Pressure and South Asian Persuasion.

About Ashley

Hi, I’m Ashley. Thanks for being here! I truly believe that food brings us closer together. Gather around a table with good food and good people, and you’ll have the ingredients you need to create some happy memories. My hope is that you find recipes here that you can’t wait to share with family and friends.


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  1. Lola says

    5 stars
    A bit emotional… When I (a funky brown bi**h) got diagnosed with Celiac a few years ago I handled most things pretty well. I managed to recreate my (equally funky South African brown bi**h) grandmother’s recipes safely for myself but I always missed having a fluffy stretchy buttery roti.
    For Eid a few weeks ago I recreated one of her mince curry recipes and scoured the internet all morning for a gluten-free roti recipe that would be at least similar to what I was used to growing up with.
    I used your recipe and instead of doing the filling I just continued frying the rotis until they were slightly crispy on the outside. Having that first bite, I’m not too proud to say it, I shed a few tears! It was so similar to the rotis of my childhood and totally filled that gap I’d been missing since my diagnosis. It felt so nostalgic in a way I’d thought I’d lost.

    So, thank you. Thank you so much for this recipe. Its become a staple in my house and I plan on making them for my grandmother on my next visit. It’s such a simple tasty recipe and so heartwarming.

  2. Gawin says

    Thank you so much for this recipe! My son has celiacs and it is so hard to find good gluten-free recipes that take the place of different types of breads. I just used this recipe to make non-stuffed parathas to wrap kathi rolls and it works great! Chewy, crispy, holds everything together! So easy too! I think it would also make a great base for Taiwanese-style green onion pancakes! (We are an Indian-Taiwanese-American, gluten-free family 😆). Thanks again!

  3. Ashley says

    Hi Ashley! I love your blog and just ordered your cookbook 🙂 I have a question- I’m planning on making gobi matar korma for a dinner and I’ve heard it is traditionally best with paratha. I always thought paratha was a breakfast food, and wondering if you think this paratha recipe would compliment the meal well. Thanks!

    • Ashley - My Heart Beets says

      Hi Ashley, that’s so great to hear 🙂 To answer your question, you can make paratha if you’d like – at my house we don’t follow food “rules” lol. But yes, typically paratha is a breakfast/brunch food. I think korma is great with rice or regular roti too.

  4. Rashmi says

    Hi, My son is allergic to nuts and coconut.Can you pls share some stuffed paratha reciepe where i can skip these two ingredients.

  5. Jass says

    Tapioca doesn’t sound like paleo friendy
    I would mix Flax meal with Avocado and finely grated radish (mooli) for a good paratha 🙂

  6. Mark Jonker says

    5 stars
    this was really excellent! I did the cauliflower different though and it worked out lovely (though I admit I don’t know what the “real” Paratha tastes – and feels – like). So wat I did was take a raw cauliflower and crumble that in a kitchen blender. Few good pulses – not too much or it becomes pulp. Just enough for a nice ‘crumble’. Then add in the other ingredients as per your recipe and use that as the filling. Really did work well!

  7. Tyro says

    I’m allergic to cauliflower (migraine trigger). Could you do a similar recipe with spiced mashed potatoes or something like that? I’m also allergic to black pepper, paprika, ginger, galangal, oranges, wheat, soy, cranberries… it’s a long list, you can see why I need help 🙂

  8. Carol says

    5 stars
    I am allergic to almond flour could coconut flour be used ? or what could i use to replace the almond flour? Does look good.. is this bread taste kind of like olgas kitchen bread? just wondering..
    Thanks so much

  9. Sheila says

    Thanks Ashley. I’m loving your website. I only tried Indian in recent years. Love your paratha bread.

    I mean this as a complement I stuff mine with pistachio, Almonds and sunflower seeds (crushed) with garlic, it’s just awesome and my partner tells me I can make it every week! 😉 Thank you so much for sharing your amazing recipes ♥

  10. Diane says

    Hi Ashley ! I actually have Amchur Powder and have been looking for a recipe to use it in. Thank You ! I am definitely going to make this ! I love your 3 ingredient Naan bread . I substitute cashew meal ( Trader Joe’s ) for the almond flour because I cannot have almond flour and it works great! I recently discovered Nutella . Now when I make the Naan bread I save some batter for dessert . I spread the Naan with Kerrygold butter and Nutella, fold it in half and Yum ! I know your Paleo and probably can’t have Nutella but , I think I have seen a Paleo recipe for it. So good ! :0P Thanks again.

  11. Ashley says

    Love that I found some Indian inspired paleo dishes! Can’t wait to try this one after I finish up my Whole30. Yay, ghee!

  12. Julie H. says

    this reccipe looks SO good! It is making me want to get up right now and make it! Love how healthy it is, and I know everyone in my family would love it!

  13. dee says

    This naan this recipe is amazing, I made ur empenada version! Question on this one, do u flip the naan so that the stuffing goes on the precooked side like the empenada?
    Also a tip– we are allergic to tapioca flour so we substitute arrowroot powder…. this is also gf.
    My kids request ur empenada all the time! So blessed I found ur website! Where have you been hiding all these years?! Haahaa
    Thanks again

  14. Samantha says

    I made this and it was delicious….even my daughter gobbled it up and said it was awesome. Only downside I had was the whole house smelled of cauliflower.

  15. Andrea says

    I can’t take it! I ran out this morning to find the amchur powder because I had everything else. This is my dinner tonight 🙂 My ghee is good, but I would love to try this kind. Thanks so much!

  16. april says

    I think this recipe looks great! I am also happy to see that it uses cauliflower because I think its underutilized!

  17. Miriam says

    I just made an order for tapioca flour, so as soon as that comes in, I’m going to try making these!

  18. Karen D says

    Want to try this! Sounds so good. Love the combo of spices in the cauliflower, and topped with ghee, how could it not be delicious!

  19. Amanda says

    Looks amazing!!! I so wish I could make this right now, but it is definitely not AIP-friendly lol. In a few months I will make this 🙂

  20. Karen says

    I can’t wait to try these! I already made your naan recipe several times, and these looks delicious also. Thanks for the great recipes!

  21. Michaela says

    Hope to make this asap! Don’t have tapioca flour, so we’ll see what kind of substitutes I can find

  22. Jo says

    I loved your naan recipe, now want to try this one! I’ve never had store bought ghee, would love to try it!

  23. Sandra Wells says

    I have recently discovered your blog and though I follow some other paleo blogs with great enjoyment when I see a new post from yours I am giddy to open it up to see what wonderful recipe awaits!

  24. Katie says

    I was JUST looking for a Paleo Paratha (with gobi filling, even) last week! I came here first, obviously, but I was sad there wasn’t one. Pinning this!

  25. Jen A says

    This looks so yummy. Will have to play with the filling for allergies to cumin, but can wait to try them! Thanks for the great idea.

  26. Andrea says

    I have made this bread recipe before and had it turn out more like a tortilla which is what I have been using it for but this looks amazing. it’s crazy how easy it is to make and I was skeptical but the tapioca really holds everything together.
    I wanted to try to make it a little lower cal/fat so I tried using other milks. You shouldn’t do that lol. Make it exactly as written 🙂
    I love the idea for the filling you made! I cannot see the pictures for some reason but I am dying to try this recipe exactly as written! Thank you for the share.

  27. Jessica says

    I think this recipe looks delicious! I need to get my hands on some almond and tapioca flour. My mom would love these 🙂

  28. Samantha says

    I just saw your recipe on facebook and had to come check it out….it looks delicious and I’ve got all the ingredients already…other than the Amchur powder…thank you.

  29. Carl says

    Recipes like this are the reason you have quickly become one of my favorite bloggers. I can’t wait to try this.

  30. Merle says

    I love this – it looks delicious. I just wish there were a way to avoid flour…. Or maybe sub in coconut flour?

  31. Becky says

    Even though I can’t eat almonds to make the complete recipe, I’m going to make the stuffing to use as a side. I also fell in love with ghee after my first bite of Pure Indian Foods Cultured Ghee. What a taste experience!!!

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