DIY Mediterranean Flatbreads (A Build-Your-Own Family Dinner)
Picky eater in the family? Vegetarian at the table? Or just a household where everyone likes something different?
These DIY Mediterranean flatbreads are designed so everyone can build their own. Put everything in the middle of the table, let everyone choose their favourite combinations, and enjoy the meal together.
It's an easy family dinner that's simple and colourful, and it gets a few different plant foods onto the table without you having to make five different dinners! Every different plant counts towards the variety your gut microbes love.
1. Start with your base
Choose your favourite:
- Wholemeal flatbreads or pita
- Lebanese bread
- Wholemeal naan
- Wholegrain wraps
2. Choose 1–2 proteins
Give everyone a couple of options:
- Lemon and herb chicken
- Falafel
- Grilled halloumi
- Tinned tuna mixed with lemon and olive oil
- Lamb kofta
- Crispy chickpeas
3. Add a mix of veggies
The more colourful, the better! Load up on your favourites, and use pre-cut veggies if you're short on time.
- Cucumber
- Cherry tomatoes
- Roasted capsicum
- Shredded carrot
- Baby spinach or rocket
- Roasted pumpkin
- Grated beetroot
- Pickled onions
- Avocado
4. Pick your spread
Choose one, or a few!
- Classic hummus
- Beetroot hummus
- Roasted capsicum hummus
- Tzatziki
- Garlic or herb yoghurt
- Baba ganoush
- Tahini yoghurt
5. Add something crunchy
Because every good flatbread needs a little crunch!
- Toasted pumpkin seeds
- Pistachios
- Toasted walnuts
- Dukkah
- Sesame seeds
- Toasted garlic
- Baked onions
- Corn chips, crushed over the top
6. Finish it off
A drizzle of extra virgin olive oil, a squeeze of lemon, and a generous sprinkle of fresh parsley, mint or dill.
Our tip: Don't worry about making everyone's flatbread the same. Put everything on the table and let everyone build their own. The kids might surprise you with what they choose!
Grumpy gut swaps
If your gut is sensitive, you can still join in. Just build yours a little differently:
- Base: if wheat bread bothers you, try a spelt sourdough flatbread or a gluten-free wrap.
- Protein: chicken, tuna, halloumi and kofta are gentle picks. Falafel and chickpeas are FEED fibres, so start with a small amount (rinsed tinned chickpeas are gentler).
- Veggies: cucumber, tomato, carrot, capsicum, spinach and avocado are kind choices. Go easy on onion and big serves of beetroot.
- Spread: choose tzatziki or herb yoghurt made without garlic. Hummus and baba ganoush usually contain garlic.
- Crunch: pumpkin seeds, sesame seeds and walnuts are gentler than pistachios.
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An evidence-based guide for women to eat more fibre without making their gut feel worse
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