Friday night in our house usually means one thing: pizza. But for a while, I felt stuck in a loop. I wanted that comforting, fun “pizza vibe,” but I also knew from tracking my own data that a heavy, dough-based meal left me feeling sluggish and overly full.
I needed a better solution—something that felt like a treat but was packed with nourishing, whole-food ingredients. This Tuscan Sun Socca is the answer.
It’s built on a foundation of high-protein, fiber-rich chickpea flour, making it a naturally gluten-free chickpea flour flatbread recipe that’s incredibly satisfying. We get all the joy of a rustic flatbread, loaded with vibrant veggies, without any of the heavy feeling afterward. It’s a total win.
A Vibrant, Satisfying Mediterranean Meal
This isn’t just a flatbread; it’s a complete, balanced meal. The socca base provides an amazing 13 grams of protein and 9 grams of fiber per serving, which is exactly the kind of data I look for. That combination is key to feeling full and energized.
It’s a perfect mediterranean flatbread—loaded with garden-fresh toppings like zucchini ribbons, artichoke hearts, and cherry tomatoes. It’s all the satisfying flavor of comfort food, just built on a smarter, more nourishing foundation.
How to Build Your Tuscan Sun Socca
The process is simple, but it has one crucial step: resting the batter. You’ll whisk the chickpea flour, water, and seasonings and let it rest for at least one hour at room temperature. This is non-negotiable! It’s what gives the socca its great, tender texture.
After that, you’ll preheat your cast-iron skillet until it’s blazing hot (this is key for crispy edges!), pour in the batter, and bake the foundation.
Then, you just add the wilted spinach, tomato passata, and all those beautiful garden toppings and bake for a few more minutes. It’s so much faster than a traditional yeast dough.
What to Serve with Socca Flatbread
This flatbread is honestly a fantastic one-pan meal all on its own. The combination of protein, fiber, and healthy fats makes it incredibly balanced.
But, if you’re serving a crowd or want to add a complementary side, it pairs beautifully with a bright, flavorful salad. My Favorite Tuscan Mediterranean Bean Salad is a perfect match, sharing those same fresh, sunny flavors.
And if you find yourself with extra zucchini after making this, you should absolutely try my Oven-Baked Mediterranean Zucchini Fritters. They’re another family favorite!
A Few Tips for Perfect Socca
Don’t Skip the Batter Rest!
I mentioned it before, but it’s my most important tip. Resting the batter for at least an hour (or up to four) is what allows the chickpea flour to fully hydrate. This simple step is the secret to a tender-centered, crisp-edged flatbread.
Get That Pan HOT
The sizzle is real! Pouring the batter into a pre-heated, oiled cast-iron skillet is what “shocks” the batter and creates that amazing crispy foundation. A metal cake pan works, but cast-iron gives the best results.
Pat Those Ribbons Dry
Zucchini holds a lot of water. After you slice your ribbons, let them rest on a clean towel and pat them dry. This prevents the top of your flatbread from becoming soggy.
Quick Questions
Can I make this on a sheet pan?
Yes, but the texture will be different. A cast-iron skillet or a heavy-bottomed 9-inch cake pan is best for getting the characteristic crispy-chewy socca texture. A sheet pan will result in a thinner, crispier, more “cracker-like” base.
How do I store and reheat leftovers?
Store leftovers in an airtight container in the fridge for up to 2 days. The best way to reheat is in a 350°F (175°C) oven or a toaster oven for 5-7 minutes, or until the base is crisp again. I’d avoid the microwave, as it can make the socca base soft.
Tuscan Sun Socca Flatbread with Zucchini Ribbons
Ingredients
For the Socca Foundation
- 1 cup 120 g chickpea flour
- 1 cup 240 ml lukewarm water
- 1 tbsp extra-virgin olive oil
- 2 cloves garlic finely minced
- ½ tsp dried oregano
- ⅛ tsp freshly ground black pepper
- 1 pinch sea salt
For the Garden Layer
- 3 tbsp extra-virgin olive oil divided (1 tbsp for pan, 1 tbsp for ribbons, 1 tbsp for drizzle)
- 1 cup fresh baby spinach
- ⅓ cup 80 g no-salt-added tomato passata (purée)
- 1 medium zucchini about 180 g
- 1 medium yellow summer squash about 180 g
- ½ cup quartered artichoke hearts packed in water, drained and patted dry
- ½ cup cherry tomatoes halved
- 3 tbsp 25 g crumbled feta cheese
- 1 tbsp raw pumpkin seeds pepitas
- 1 tsp fresh thyme leaves
- Freshly ground black pepper
Instructions
- Hydrate the Batter: In a medium bowl, whisk chickpea flour, water, 1 tbsp olive oil, garlic, oregano, pepper, and salt until smooth. Cover and rest 1 hour at room temperature.
- Preheat the Pan: Adjust rack to middle and heat oven to 450°F (230°C) about 15 minutes before baking. Place a 10-inch cast-iron skillet or a 9-inch metal cake pan in the oven to preheat.
- Prep the Ribbons: Using a vegetable peeler, shave zucchini and yellow squash lengthwise into ribbons. Spread on a clean towel, let stand 10 minutes, then pat very dry. Toss ribbons with 1 tbsp olive oil.
- Bake the Foundation: Carefully remove the hot pan. Add 1 tbsp olive oil, swirl to coat. Whisk the batter briefly and pour into the pan (it should sizzle). Bake 10–12 minutes until edges are golden and pulling away and the center looks set (a spatula should lift the underside easily).
- Assemble the Garden Layer: Remove pan from oven. Scatter spinach over the hot socca to wilt. Spread passata evenly. Arrange squash ribbons, artichoke hearts, and cherry tomatoes. Drizzle remaining 1 tbsp olive oil over the vegetables.
- Final Bake: Top with feta and pumpkin seeds. Return to oven and bake 5–6 minutes until vegetables are tender-crisp and feta slightly softened.
- Finish & Serve: Remove from oven. Garnish with thyme and a few grinds of black pepper. Rest 2–3 minutes, slide onto a board, slice into 3 portions, and serve warm.
Notes
- No Cast-Iron? A 9-inch round metal cake pan will also work, though you may not achieve the same level of crispiness on the edges.
- Herb Variations: Feel free to substitute fresh parsley, basil, or dill for the thyme garnish to create different flavor profiles.
- Advance Prep: The socca batter can be made up to 4 hours in advance and kept covered in the refrigerator. Bring to room temperature for 30 minutes before using.
Nutrition Facts
Per serving- Calories: 374 kcal
- Total Fat: 24 g
- Saturated Fat: 4 g
- Total Carbohydrate: 30 g
- Dietary Fiber: 9 g
- Total Sugars: 6 g
- Added Sugars: 0 g
- Protein: 13 g
- Sodium: 412 mg
I hope this vibrant, satisfying flatbread brings a little sunshine to your table. It’s become a staple for us, proving that a nourishing meal can also be a ton of fun to make and eat. Enjoy!
