Simple, Air Fryer Friendly + Low Carb Option

If you’ve ever picked up a loaf of bread and read the ingredient list, you’ll know how quickly it becomes complicated: Additives. Preservatives. Seed oils. Fillers. SOS!

This recipe is the opposite of that.

It’s simple.
Gluten free.
Air fryer friendly.
Made with ingredients you recognise.

And it’s adaptable depending on your metabolic goals.

This is not anti bread.
It’s about intentional choices.

Watch the Full Recipe Video

The Original Greek Yogurt Gluten Free Bread

Ingredients

• 150 g Greek yogurt
• 70 g gluten free plain flour
• 1 tsp baking powder
• Pinch of salt
• ½ tsp garlic powder
• ½ tsp dried rosemary
• 1 tsp chia seeds
• Optional light brush of olive oil

Method

In a bowl, mix the gluten free flour, baking powder, salt, garlic powder and rosemary.
Add 150 g Greek yogurt.
Mix until a soft dough forms.
If slightly sticky, lightly dust your hands with flour.
Shape into a small round loaf or thick flatbread.
Lightly brush the top with olive oil.
Sprinkle chia seeds on top and gently press them in.
Air fry at 170°C for 15 to 18 minutes until golden and cooked through.
Allow to cool slightly before slicing or breaking open.

If the centre feels slightly soft at 15 minutes, give it another 1 to 2 minutes.

Nutrition (Whole Loaf)

Calories: 347
Protein: 18 g
Carbohydrates: 66.2 g
Fat: 0.5 g

If divided into two servings:

Approximately 9 g protein per serving.

This is not a low carb bread.
It’s a moderate carbohydrate, moderate protein option made with simple ingredients.

For active women or those without blood sugar concerns, this can be a balanced and practical alternative to highly processed breads.

Buckwheat Flour Version

Mineral Rich, Wholefood Alternative

If you prefer a whole grain, naturally gluten free option that feels closer to traditional bread while still being minimally processed, buckwheat flour is a beautiful choice.

Despite its name, buckwheat is not related to wheat. It’s a seed. It’s gluten free and naturally rich in fibre, magnesium and polyphenols.

Ingredients

• 150 g Greek yogurt
• 70 g organic buckwheat flour
• 1 egg
• 1 tsp baking powder
• Pinch of salt
• ½ tsp garlic powder
• ½ tsp dried rosemary
• 1 tsp chia seeds

Low Carb / Keto Alternative

If you are managing insulin resistance, PCOS, or simply prefer a lower carbohydrate approach, here is how you can modify the recipe.

This version significantly reduces carbohydrates and increases fat and satiety.

Almond Flour Version

Ingredients

• 150 g Greek yogurt
• 65 g almond flour
• 1 egg
• 1 tsp baking powder
• Pinch of salt
• ½ tsp garlic powder
• ½ tsp dried rosemary
• 1 tsp chia seeds

Almond flour is lower in carbohydrates and higher in fat and protein than gluten free flour. The egg provides structure since almond flour does not contain gluten or starch.

The texture will be more moist and slightly denser, but more filling.

Almond Flour + Psyllium Version (More Bread Like Texture)

For a slightly firmer structure:

• 150 g Greek yogurt
• 50 g almond flour
• 10 g psyllium husk
• 1 egg
• 1 tsp baking powder
• Salt and herbs

Psyllium adds fibre and improves structure, making it closer to traditional bread.

Which Version Should You Choose?

Choose the original gluten free version if:

• You tolerate carbohydrates and dairy well
• You are active
• You are not insulin resistant
• You want a simple, balanced option
• You prefer a lighter texture

Choose the buckwheat version if:

• You tolerate whole grains well
• You prefer minimally processed, wholefood carbohydrates
• You want more fibre and mineral density
• You are not following a strict low carb approach
• You want something more sustaining than refined gluten free blends

Choose the low carb almond flour version if:

• You are working on blood sugar regulation
• You have insulin resistance or PCOS
• You feel better with lower carbohydrate meals
• You prefer higher satiety from fats and protein
• You tend to feel reactive after higher carb breads

Low carb is not automatically healthier. Whole grain is not automatically healthier either.

Context always matters.

Your metabolism, activity level, gut health and hormone profile all play a role.

The goal is stable energy, good digestion, and ingredients that support your physiology — not food rules.

Final Thoughts

Simple food does not need to be extreme.

Whether you choose moderate carb or lower carb, the intention is the same:

• Support your metabolism
• Avoid unnecessary additives
• Make choices that align with your body

If you enjoy practical, grounded, hormone aware recipes like this, follow along or subscribe to my newsletter for more.