In this simple low carb keto tortilla recipe, I’ll show you how to make tortillas using almond flour, and coconut flour.
These Keto tortillas are great. They are low in carbs, gluten-free, and quick to make. They can be used for burritos, tacos, quesadillas and more! Sometimes I use them to make breakfast wraps with avocado and bacon. You can also keep the uncooked dough in the fridge for a few days, or freeze it for later.
Are tortillas keto friendly?
The normal tortilla wraps served in restaurants and at your supermarket, are not really keto-friendly. They’re high in carbs, with normally between 20 to 30g net carbs in just one regular sized tortilla! That’s higher than your normal daily allowance so you’d really struggle to fit them into a normal keto lifestyle. They’re also full of grains, like wheat flour or corn. If you thought “well what about gluten-free tortillas?”, sadly once again these are normally made with cornflour so they’re also full of carbs! Old El Paso, normal-sized gluten-free tortillas contain 21g net carbs per wrap.
Here’s an example of some tortilla wraps we have in the UK, the US ones are similar in carb content and ingredients.
When you’re looking at a packet, you want to check the ingredients for grains and the carb content per tortilla as well as per 100g (As chances are, you’ll want 2 or more per meal). In these Old El Paso tortillas, you will see that they contain white corn masa flour (grain so high in carbs), quinoa flour (another grain) and amaranth flour (high in carbs). The carb content is 58g per 100g and 21g per 36g! That’s your daily allowance in one tortilla.
Old El Paso Gluten Free Tortillas
Ingredients: Tapioca Starch (53%), Water, White Corn Masa Flour (8%), Stabilisers (Glycerol, Xanthan Gum), Quinoa Flour (4%), Amaranth Flour, Emulsifier (Mono- and Diglycerides of Fatty Acids), Salt
|Typical Values||Per 100 g||Each tortilla (36g) as sold:|
|Energy||1136 kJ / 268 kcal||409 kJ / 97 kcal|
|Fat||2.2 g||0.8 g|
|of which saturates||0.7 g||0.3 g|
|Carbohydrate||58.0 g||21.0 g|
|of which sugars||0.3 g||0.1 g|
|Fibre||3.8 g||1.4 g|
|Protein||1.9 g||0.7 g|
|Salt||1.31 g||0.47 g|
What fillings could I use in low carb tortillas?
You can use any filling you want in low carb tortillas! Remember that a lot of the usual tortilla fillings are high in carbs, so keep them on the lighter side. Ground beef, guacamole and salsa are great for making keto tortillas for lunch or dinner. If you’re looking for something sweet, peanut butter is a good choice to use as a filling or you could even make homemade Keto Nutella.
Keto Tortilla Wraps
- 120g almond flour*
- 30g coconut flour
- 1.25 teaspoons baking powder
- 2.5 teaspoons xanthan gum
- 2.5 teaspoons apple cider vinegar
- 1 egg (large or medium preferred)
- 4 tablespoons water
- Pinch of pink himalayan rock salt
- Using a food processor, combine the almond flour, coconut flour, baking powder, and xanthan gum.
- Add the apple cider vinegar to the food processor and pulse until combined.
- Add the egg to the food processor and pulse again until combined, a wet dough should form.
- Layout a sheet of cling film, lightly oil it, place the wet dough on it then wrap the dough. Knead the dough for a few minutes.
- Heat up a pan over medium heat. You need the pan warm enough that when you sprinkle some water on it, the droplets do not evaporate but instead sizzle and run around the pan.
- Split the dough into 10 equally sized balls, around 1″ in diameter. Roll out each ball between 2 sheets of baking/wax paper* with a rolling pin until around 6 inches in diameter.
*If you do not have any baking/wax paper available, you can stop the dough from sticking to a worktop surface by using coconut flour. Sprinkle coconut flour on the surface, put the dough on it, cover in coconut flour then roll out, making sure to turn over and re-flour both the dough and worktop surface.
- Transfer the rolled out tortilla wrap to the pan (which should still be on medium heat), for around 10 to 15 seconds, flip the tortilla wrap over and cook for another 10 to 15 seconds before transferring to a plate. The tortilla wraps should be a golden brown.
- Cover the tortilla wraps to keep warm until serving. You need to eat the cooked tortilla wraps straight away but the uncooked dough can be stored for 2 to 3 days in an airtight container in the fridge.
- Fill with a filling of your choice. If making tacos, I recommend using a keto-friendly taco sauce such as Kevin's Natural Foods Tomatillo Taco Sauce.
*Ground almonds or almond meal is also OK. Almond flour just makes for a better taste and smoother dough. But they're still great with ground almonds/meal.
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Kevin's Natural Foods Tomatillo Taco Sauce - Keto and Paleo Simmer Sauce - Stir-Fry Sauce, Gluten Free, No Preservatives, Non-GMO - 3 Pack (Tomatillo Taco)
The Spice Lab Himalayan Salt - Coarse 2.2 Lb / 1 Kilo - Pink Himalayan Salt is Nutrient and Mineral Dense for Health - Gourmet Pure Crystal - Kosher & Natural Certified
Blue Diamond Almond Flour, Gluten Free, Blanched, Finely Sifted 3 Pound bag
Uno Casa Cast Iron Tortilla Press - 8 Inch, Pre-Seasoned Tortilla Maker with 100 Pcs Parchment Paper - Pataconera for Flour Tortilla, Roti, Tawa or Dosa
Serving Size1 Wrap
Amount Per Serving Calories 90Total Fat 7gSaturated Fat 1gCholesterol 14mgSodium 50mgCarbohydrates 2.3gNet Carbohydrates 1.2gFiber 1.1gSugar 0gProtein 2.5g
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