Gluten Free Sourdough Socca

Gluten Free Sourdough Socca

A quick and delicious,

healthy and versatile gluten free bread.

Thanks to Gluten Free Sourdough Socca I’m in LOVE with bread again!  My good friend and My Busy Healthy Life coach Barbara Bird enlightened me to the wonders of a chickpea pizza crust she and her daughter enjoy.  My curiosity peaked and led me to Socca (hear the pronunciation), a quick and easy chickpea flat bread originating in the south of France….Socca de Nice.

Socca has an interesting history and,  according to The Curious Rambler, was once used as ammunition in a battle!  A fun story and trust me, this chickpea flat bread is a great ammunition in the battle for good gluten free bread.  I love bread…but I can’t eat it, at least not “real” bread made from wheat.  And honestly, until Socca.  I rarely partake of any gluten free bread, it’s always disappointing and the calories and carbs are just not worth the experience.

You must try this recipe.  If you don’t like to cook you can make the basic Socca batter, it takes less than 5 minutes to whip up.  Let it rest for 20-30 minutes to allow the chickpea flour time to absorb the liquid…chickpea flour is simply ground up chickpeas so it has a gritty texture if you don’t let it rest.  Be creative!  The batter is a blank canvas for flavors and textures; a playground for your favorite spices and flavors.  Just remember it cooks QUICKLY so have your toppings ready as soon as the batter hits the pan.

How to use Socca

My favorite sandwiches (Socca is more like a wrap) are sliced Turkey, avocado, spinach, sprouts and spinach pesto, our famous Green Goddess Dressing on a vegan sandwich with 2 inches of baby spinach, sliced cucumbers, avocado and sprouts..I’ve even made it with almond butter and organic jelly!

Our guests recently enjoyed a Socca cracker with savory ingredients like sundried tomatoes, sauteed onions, olives and feta, served with homemade vegetable soup and a crisp salad with a lemon vinaigrette.

A great surprise from “Celeste’s Test Kitchen” as our neighbor (Phil’s brother Jon) calls it…was a late night inspiration to make a Sourdough Apple Cinnamon Socca.  Even the neighbors liked it!  It really is fantastic.

Health Benefits of Socca

The regular Socca (not sourdough) has a stronger chickpea flavor but the sourdough masks the chickpea flavor and definitely tastes like sourdough bread.  Another benefit to sourdough is the beneficial bacteria…the probiotics that help with digestion and immunity.  Beans give me well…you know…fluff…but the sourdough chickpea doesn’t at all; it digests nicely.

Check out the great nutrition profile.  1/2 a skillet (about 1/4 of a cup) is less than 200 calories, has 5 grams grams of protein and only 13 grams of carbohydrate.  The grapeseed oil is a healthy fat and the fiber helps to balance the carbs.

Chickpeas are moderately alkaline making this gluten free bread a great choice for the alkaline diet.  Create a sandwich with lots of veggies, add a side salad and you have a fabulous alkaline, anti-inflammatory meal.

Socca is Cleanse Friendly!  Yes!  A sandwich or a pancake on The Cleanse…what a relief!

I highly encourage you to try this fun, delicious and healthy recipe and let me know how you like it.  Show your creative side and post a photo on our The Wellness Workshop Facebook page.

Gluten Free Sourdough Socca

This Gluten Free sourdough recipe really does taste like sourdough bread! Yummy! It has the texture of a more durable crepe. This recipe makes 4 large thin Socca "pancakes" or discs 1 serving is 1/2 a "pancake" You need an 8-10 inch cast iron skillet or a heavy baking dish or pan
Prep Time5 minutes
Cook Time5 minutes
Total Time40 minutes
Servings: 4 skillets
Calories: 119kcal


  • 1 cup chickpea flour Bob's Red Mill
  • 1 cup filtered water
  • 2 Tablespoons grapeseed oil expeller pressed
  • 1/2 teaspoon Celtic Sea Salt or to taste or to taste


Make the batter

  • Put all ingredients into a blender or large bowl and mix until well blended. It should be the thickness of pancake batter. Allow to sit for 1/2 hour to 2 hours - you will want to do this even if you don't make it sourdough. Otherwise it might be gritty.
    Sourdough Socca Bowl

Cook the Socca

  • 1. Preheat oven to 450 degrees. 2. Put cast iron skillet in oven for 5-10 minutes until it is very hot. 3. Pour 1-2 teaspoons of grape seed oil in the bottom of the hot skillet, tilt skillet so oil will cover the bottom and a little ways up the sides. 4. Pour in enough batter to cover the bottom of the skillet and swirl it. It should be about as thick as a pancake. 5. Put the skillet with the batter back in the oven for 5-10 minutes. I tend to leave mine in for longer so it is a little drier but still crepe like. 6. Loosen the Socca from the skillet and cut or make your sandwich. Serve warm.

Make it Sourdough

  • 1. Put all ingredients in a blender or a large bowl and blend well. You may need to add more water, depending on the humidity in your area. The batter should be the consistency of pancake batter. 2. Pour batter in a quart jar, Cover with a square of cheesecloth and secure the cloth with a jar lid ring or a rubber band. 3. Set jar of batter in a warm place (not hot), out of the way for 3 days, stir the batter once a day every day. Mine is sitting by my stove. 4. On the third day you can make your Socca. Remove 1/4 cup batter for 1 skillet of Socca. Since I'm the only one in my house who eats Socca I only make one skillet a day. 5. Replace the amount you of sourdough starter you removed with the same amount of chickpea flour and water to the consistency of pancake batter. Put your starter back in your warm spot. 6. To make your Sourdough Socca, Add water to bring the batter to a pancake-batter consistency. If you want crackers or pizza crust the batter should be a little thicker. 7. Add 1 teaspoon of grapeseed or avocado oil and stir well. 8. Next add any flavorings you like...for instance garlic and onion powder, basil, etc. Or for a sweet Socca you would add your coconut sugar or honey, spices, etc. 9. Prepare any additions to your Socca before adding the batter to the pan, for instance if you were going to add some sauteed veggies or the sauteed apples for a sweet Socca you want those prepped before you put the batter into the hot pan. The batter sets up really fast. 10. Pour the batter into the pan, add your toppings and bake for 5 minutes, longer if you like it a little more firm. It's your's up to you!
    Sourdough Socca Jar

Keep the Sourdough Starter Going

  • If you love your sourdough Socca like I do you will want to keep the starter on hand to use every day. I love it for sandwiches and with salads. Refresh the starter by replacing the amount you removed. Stir well, put the cloth and rubber band on the top of the jar and set it back in your warm spot. You should either use the batter every day or two or share it with someone to keep it alive. Remember, this is not only a gluten free bread option but it is full of beneficial bacteria that must be fed! So feed your Socca! You can make a bigger batch of the flavor you like, store it in the fridge for up to a week. It will continue to sour slightly.


  • The possibilities are limitless. Use it as a pizza crust, a cracker, a sandwich. Make it savory with onions, sun dried tomatoes, olives and rosemary. Make it sweet with cinnamon, honey and raisins or nuts. Post your creations so we can try them!
    savory sundried tomato, onion and basil socca
  • For this Sourdough Apple Socca I sauteed 1/4 of a fresh crisp apple, any sweet variety will do. I added 1 teaspoon of coconut sugar, 1/4 teaspoon Saigon cinnamon, a dash of nutmeg and 2 drops of Sweetleaf Stevia. Prepare the pan as you would for plain socca, add your sweetened batter and then your apples and bake as usual.
    sourdough socca with apples, cinnamon and nutmeg
  • Add a small dollop of coconut oil or organic butter and you have a sweet warm comfort food with lots of nutrition and no gluten!
    apple cinnamon socca
  • Rye Sourdough Socca! I LOVE Rye bread but it invariably has wheat or if it is just plain rye it is very dense, like a brick. I purchased some Rye flour at Natural Grocers for a couple of bucks and it turned out great! Here's what I did. 1 part Sourdough starter, 1 part rye flour, add water to a batter like consistency. Add 1/2 teaspoon of Grapeseed oil or Avocado Oil, 1/4 teaspoon coconut sugar, 2 drops Stevia, a dash of salt, a dash of garlic powder and onion powder and cumin, 1/8 tsp (for 1 pan) of crushed caraway seeds (this is the magic!). Bake as usual. I added thin sliced onions and used it for a sandwich. I made enough for 2 pans, used half of the batter and put the rest in the fridge for a few days. Let me know what you think!



Sodium: 596mg | Calcium: 10mg | Vitamin A: 15IU | Sugar: 2g | Fiber: 2g | Potassium: 195mg | Calories: 119kcal | Monounsaturated Fat: 1g | Polyunsaturated Fat: 3g | Saturated Fat: 0.4g | Fat: 5g | Protein: 5g | Carbohydrates: 13g | Iron: 1.1mg
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