Socca or Farinata (chickpea flour flatbread/pancake)
When you're looking for a simple, satisfying, and naturally gluten-free bread alternative, socca checks all the boxes. Made from just a few ingredients—chickpea flour, water, salt, and olive oil—this thin, creamy flatbread delivers big on flavor, texture, and nutrition. It's fiber-rich, high in plant-based protein, and quick to prepare. Topped with za’atar oil, it becomes a fragrant, savory dish that works beautifully as an appetizer, side, or light meal.
A Taste of History: From Nice to Liguria
Socca has deep Mediterranean roots. In the south of France, particularly in Nice, it’s known as socca and is often served hot from wood-fired ovens as a street food snack. Cross the border into Italy, and you’ll find its cousin farinata in Liguria—baked in wide copper pans and seasoned with rosemary or onion. Both versions highlight the humble chickpea, a staple ingredient in ancient cuisines thanks to its accessibility, versatility, and nutritional value.
This simple flatbread has stood the test of time for a reason. It requires no leavening, no special tools, and no gluten—making it ideal for those with sensitivities or those looking to include more plant-based meals in their week.
Why Chickpeas Are a Gut-Health Hero? Chickpea flour (also called gram flour or besan) is naturally gluten-free and packed with fiber and resistant starch—key players in supporting healthy digestion and blood sugar balance. It's also a good source of plant protein, folate, and minerals like iron and magnesium. For women especially, fiber from legumes like chickpeas (if tolerated) helps support hormone detoxification, gut health, and a steady energy release throughout the day.
A Modern Twist: Za’atar Oil - To give this classic an earthy, Middle Eastern spin, I finish my socca with za’atar oil—a blend of extra virgin olive oil and za’atar, a spice mix made from thyme, sumac, sesame seeds, and salt. It adds brightness, richness, and an aromatic complexity that turns this simple flatbread into something memorable. It’s a quick addition, but one that transforms the dish. I make my own za’atar, recipe here.
Why You'll Love This Recipe?
Naturally gluten-free and vegan
Rich in fiber and plant-based protein
Easy and quick to make, just mix and bake
Versatile—serve it as a snack, side, or base for veggie-loaded toppings
Supports gut health and blood sugar balance
RECIPE
Ingredients
For the socca:
1 cup chickpea flour
1 cup water
1 tsp pink Himalayan salt
1 Tbsp olive oil
For the za’atar oil:
1 Tbsp za’atar
2 Tbsp olive oil
Pinch of salt
Plus:
1 Tbsp olive oil for the pan
10-inch cast iron pan
Instructions
In a bowl, whisk together the chickpea flour, water, salt, and olive oil until smooth. You can strain the batter if clumps form. Let it rest for 30 minutes at room temperature (allow the chickpea flour to fully hydrate).
Brush the cast iron pan generously with olive oil and place it over high heat for 3–5 minutes until the oil is sizzling.
Preheat your oven’s broiler on high. Position the rack about 6 inches from the heat source—too close and the socca may burn before cooking through.
Pour the batter into the hot pan—it should sizzle on contact. Immediately transfer the pan to the oven and broil for about 8 minutes. Start checking after 6 minutes to avoid burning.
While it cooks, mix the za’atar, olive oil, and salt in a small bowl.
Once the socca is golden brown and pulls away from the edges, remove it from the oven.
Brush generously with za’atar oil, slice, and serve.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana