Farinata
Toddler-Friendly & BLW
A golden, crispy-edged chickpea flatbread from the Italian Riviera — naturally vegan, gluten-free, and made from just four humble ingredients. Soft in the middle and perfect for little hands at the BLW stage.
The first time I had proper farinata, I wasn’t the one who made it. We were visiting family in Portugal with my fiancé, and his mum made a batch one afternoon like it was the most ordinary thing in the world.
She was so proud to tell me the secret: no eggs, no milk. Just chickpea flour, water, olive oil and salt. I was so curious that I went and looked it up — and fell straight down a delicious rabbit hole.
Because farinata isn’t a trendy “healthy swap.” It’s traditional perfection. A centuries-old flatbread from Liguria on the Italian coast that has always been vegan and gluten-free, long before those were words on a label. And the best part? It isn’t just for grown-ups.
With its soft middle, crispy edges and gentle flavour, it turned out to be a brilliant food for Samuel at the baby-led weaning stage. He loves it. We make it all the time now — as an easy snack, a side to a big Mediterranean salad, or torn into strips for little fingers to grab.
If you’ve never made it before, I promise it’s almost embarrassingly simple. The only patience it asks of you is a little resting time for the batter. Everything else is stir, pour, bake.
Why You’ll Love This Recipe
- Just four core ingredients — all likely already in your kitchen
- Naturally vegan and gluten-free, no swaps needed
- Perfect for BLW — soft centre, easy to tear into strips
- Endlessly flexible — snack, side, or base for toppings
- Batter makes two farinatas, so there’s always some for later
Why This Recipe Is Great For Toddler Nutrition
Chickpea flour is the quiet hero here. It turns four store-cupboard ingredients into something genuinely nourishing for a growing little human.
A serving of farinata offers:
- Plant protein — around 22 g per farinata, to support all that growing
- Fibre — gentle support for little digestive systems
- Iron — chickpeas are a useful plant source, important for babies from around six months
- Healthy fats from good olive oil, which also help iron and vitamins do their job
It’s also naturally gluten-free, nut-free and soy-free, which makes it an easy one to serve at a table with different needs.
Ingredients
Chickpea Flour
Also sold as gram flour or besan. This is the whole recipe, really — it’s what gives farinata its nutty flavour, golden colour and protein. Sieve it to keep the batter smooth and lump-free.
Cold Water
Whisked in gradually so the batter stays silky. The ratio of flour to water is what gives you that classic tender-yet-set texture.
Olive Oil
Goes into the batter and gets drizzled on top. A good fruity olive oil makes a real difference to the flavour — this is a dish where it shines.
Salt
Just a little in the batter, and a few flakes on top for grown-up portions. For babies under one, see my toddler tips below.
Rosemary (optional topping)
The classic finish. A little fresh rosemary, more olive oil and a scatter of salt flakes just before serving.
What Is Farinata?
Farinata is a thin, unleavened flatbread made from chickpea (gram) flour, water, olive oil and salt. It’s baked at a high heat until the edges turn deep golden and lacy while the centre stays tender — somewhere between a pancake and a savoury cake.
It’s a proper Mediterranean staple, and it travels under a lot of names. In Liguria (its home) it’s farinata; in nearby Tuscany, cecina or torta di ceci. Cross the border to Nice in the south of France and it becomes socca. And all the way over in Buenos Aires and Montevideo, it’s fainá. One humble batter, a whole coastline of history.
How To Make Farinata
Make the Batter
Sieve the chickpea flour into a large bowl and add the salt. Whisk continuously while slowly pouring in the cold water, making sure no lumps form. Once smooth, whisk in the olive oil.
Let It Rest
Cover the bowl and let the batter rest for at least 2 hours (longer is fine). This step is worth the wait — it lets the flour hydrate fully for a smoother, more digestible farinata, and you can skim off any foam that rises to the top.
Bake
Preheat your oven to 220°C / 440°F. Generously grease a flat, oven-safe dish with olive oil and pour in the batter to a depth of no more than about 7 mm. Bake for around 20 minutes, until the top is golden brown and the edges are crisp.
Finish & Serve
Drizzle with a little more olive oil and, for adult portions, scatter over rosemary and sea salt flakes. Serve warm with a big Mediterranean salad, or simply enjoy it as it is.
Variations
One of my favourite things about sharing this on Instagram was seeing how many people grew up with their own version. It really is a dish that belongs to a whole coastline:
- Argentina & Uruguay — fainá: Several people told me that in Buenos Aires they eat it on top of pizza — a slice of fainá laid over a slice of pizza, known affectionately as “pizza a caballo” (pizza on horseback). Carbs on carbs, and apparently glorious.
- France — socca: In and around Nice it’s called socca. One lovely comment stuck with me — someone remembered it as their favourite snack as a child, bought hot on the way to catch the ferry. Exactly the kind of food memory I hope Samuel keeps.
- Toppings: Beyond the classic rosemary, try thinly sliced onion, cracked black pepper (for grown-ups), or a scatter of soft herbs.
Tips For Toddlers
- For babies under one, leave the salt out of the batter and skip the salt flakes — season the adult half at the table instead.
- Let it cool slightly, then tear into finger-length strips that are easy to grip.
- Keep the centre soft — the tender middle is the easiest texture for new eaters to manage.
- Offer it alongside a familiar food or a simple dip to encourage trying.
- Expect mess — squishing and exploring is all part of the BLW learning process.
Storage
Refrigerator
Store leftover farinata in an airtight container for up to 2 days. It’s lovely gently warmed, and still good at room temperature.
Reheating
Warm briefly in a hot oven or a dry pan to bring back some of the crisp edges. Make sure it’s just warm, not hot, before serving to a little one.
Serve With
- A big Mediterranean salad with tomatoes and cucumber
- My Harissa Red Pepper Hummus for dipping
- Roasted or steamed vegetables
- Soup — it’s wonderful torn into my Iron-Rich Lentil Soup
- Simply on its own, warm from the oven
Frequently Asked Questions
Is farinata safe for babies at the BLW stage?
Yes — it’s soft, easy to tear into strips, and free from common allergens like gluten, nuts and soy. Leave out the added salt for babies under one, and always supervise while eating.
What is chickpea flour and where do I find it?
It’s simply ground dried chickpeas, also sold as gram flour or besan. Look in the baking aisle, the world-foods section, or any South Asian or Italian grocer.
Why does the batter need to rest?
Resting lets the chickpea flour fully absorb the water, giving a smoother, more digestible farinata and better texture. At least 2 hours; overnight is even better.
Can I make it without an oven?
Traditionally it’s oven-baked, but a thinner version (like French socca) can be cooked in a hot, well-oiled pan on the stovetop.
Is farinata gluten-free?
Yes. It’s made entirely from chickpea flour, so it’s naturally gluten-free — just check your flour is milled in a gluten-free facility if you’re highly sensitive.
More Gluten-Free Recipes
Farinata (Chickpea Flatbread)
Equipment
- Flat oven save dish or tart tin
- Bowl
- Whisk
- Kitchen Scale
Ingredients
- 240 g chickpea flour
- 700 ml cold water
- 4 Tbsp olive oil 70 ml
- 1 tsp sea salt flakes
- Topping optional
- Sea salt flakes
- Drizzle of olive oil
- Fresh rosemary
Instructions
- Sieve the chickpea flour into a large bowl and add the salt.
- Whisk continuously while slowly pouring in the cold water, making sure no lumps form.
- Whisk in the olive oil.
- Cover and let the batter rest for at least 2 hours.
- Preheat the oven to 220°C / 440°F.
- Grease a flat, oven-safe dish with olive oil and pour in the batter to a depth of no more than 7 mm.
- Bake for around 20 minutes, until golden brown and crisp at the edges.
- Sprinkle with olive oil, rosemary and sea salt flakes, and serve with a Mediterranean salad or on its own.
