Low Carb Tortillas on Keto Diet
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- Inspiration: Easy Coconut Flour Recipes
- The Best Low Carb Paleo Tortillas
- Troubleshooting: How To Make Coconut Flour Tortillas
- How To Store Low Carb Wraps
- How To Make Wraps With Keto Low Carb Tortillas
- Tools To Make Coconut Flour Tortillas
- Low Carb Paleo Tortillas Recipe - 3 Ingredient Coconut Flour Wraps
I've been wanting to experiment with paleo tortillas and low carb tortillas for quite some time, ideally checking both boxes. I love low carb salads and leftovers for lunch, but sometimes I miss the convenience of having a sandwich or wrap.
And keto tacos? The best. Try them with these coconut flour tortillas, and then try almond flour tortillas to see which you like better.
Paleo wraps don't have to be fragile, relatively high in carbs, or complicated to make. Try this low carb coconut flour tortilla recipe and see for yourself!
Inspiration: Easy Coconut Flour Recipes
I love easy coconut flour recipes, so decided to use that as a starting point. I use my Wholesome Yum Coconut Flour.
The main thing to worry about with coconut flour is that it absorbs a lot of moisture. It can also be a little fragile. But, that also means it's soft and light.
With that in mind, an idea struck me to combine coconut flour and eggs. Then, I would thin out the mixture with almond milk and try frying up some low carb tortillas with the resulting batter. To be honest, I didn't expect my idea to work. I mean, it's only three ingredients. Palatable keto bread replacements tend to be a struggle.
I truly couldn't believe how well these paleo tortillas turned out – you just need to get the ratios right.
The Best Low Carb Paleo Tortillas
I'm pretty happy with how strong these keto tortillas are. No, they are not as sturdy as "real" flour tortillas, but sturdy enough. You can fold them or roll them up, and they won't rip or fall apart, within reason. That makes them perfect for both paleo wraps and low carb wraps alike.
One reason that I consider these the best low carb paleo tortillas is how simple they are. I love coconut flour recipes that I can make on a whim using ingredients I have at home! And, the fact that they are super light is just a bonus.
Only 55 calories and 1 gram net carbs each!
You could also customize them with your own herbs and seasonings to your liking. I recommend these:
- Italian seasoning for Italian flavor
- Cumin and paprika for Mexican flavor
- Salt – I recommend a bit of sea salt to the low carb tortilla batter, so that they don't taste too sweet from the coconut flour.
Troubleshooting: How To Make Coconut Flour Tortillas
Based on feedback from readers, I thought it would be useful to include some tricks for making these coconut flour tortillas. Although they only have three simple ingredients, getting the ratios to work together correctly does require adjustments sometimes. Without gluten to bind them together, low carb tortillas do require a little practice, but it's well worth it.
Getting The Right Batter Consistency
The most important thing to watch for is the right consistency of the coconut flour batter prior to frying. It should be liquid and easy to pour, but not as thin as water. A few tips to get this right:
- Let the batter sit for a couple of minutes after mixing, to account for the thickening process that is natural for coconut flour. Only then can you judge the consistency.
- Remember, different brands of coconut flour vary. This will affect the exact amounts needed when adding liquid ingredients. (I recommend this coconut flour!)
- If the batter is too thick, add additional eggs and almond milk in equal proportions to thin out the batter. Equal proportions are critical here. The tortillas will taste too egg-y if you add only eggs, but they won't hold together if you add only milk. If it's too thick overall, you'll end up with pancakes or even something resembling scrambled eggs. As long as you thin it out properly, you'll be just fine.
The Correct Process For Frying Coconut Tortillas
The second part of the recipe is the frying process, and I have some pointers here as well:
- Stove temperatures vary, so you may need to adjust yours accordingly. I have a gas stove that gets quite hot, so medium heat works well. However, if you have an electric stove, or if you don't see the tortillas darkening on the side touching the pan after 60-90 seconds, you may need to increase the temperature to medium-high.
- The paleo wraps should develop darker spots as shown in the pictures. If you are seeing only a light golden color, like a pancake, you need to increase the temperature and try again with the next one. To be honest, my first one in a batch usually doesn't hold up as well, but the rest turn out great.
- Re-oil the pan with each new tortilla. This prevents sticking and helps them brown.
- A non-stick pan works best. I like to use a hard-anodized pan or ceramic coated pan to avoid Teflon, but any non-stick pan will work.
Why are my tortillas more like pancakes?
This happens if the batter is too thick. Check the consistency section above for tips on thinning it out.
Why do my coconut tortillas fall apart?
The most common culprit is a pan that's not hot enough or batter that's too thick. See the tips below on handling both.
That being said, 3-ingredient coconut flour tortillas are not as sturdy as flour tortillas. If you want them more sturdy, you can add one of these (not both), in these amounts:
- Gelatin powder – 1 tablespoon
- Xanthan gum – 1/4 teaspoon
How To Store Low Carb Wraps
Can you make them ahead?
Yes, you can make low carb tortillas ahead of time. They store well in the fridge.
How to store coconut tortillas
The best way to store them is with paper towels between each one, to absorb any moisture. Then, place them in the fridge.
Can you freeze paleo tortillas with coconut flour?
Yes, you can freeze coconut tortillas! Just line parchment paper between them and freeze.
Thaw them in the fridge or on the counter before using, and pat with paper towels if there is any moisture remaining.
How To Make Wraps With Keto Low Carb Tortillas
Hopefully, the above troubleshooting suggestions are helpful. It takes some practice to get these right, but it's worth it to be able to have paleo low carb wraps! I love the convenience of having them as an option for lunch or dinner.
Some of my favorite ways to use them are:
- Soft shell tacos – Just brown some meat with some homemade taco seasoning, or use barbacoa beef!
- Quesadillas – Stuff them with shredded chicken and melt-y cheese. (I also have a keto quesadilla recipe in my cookbook.)
- Buffalo chicken wraps – You can also make a vegetarian version using buffalo cauliflower instead.
- Enchiladas – Try my keto chicken enchiladas recipe.
Now, I'm excited to hear how you're using these low carb paleo tortillas. Let me know in the comments below!
- Balloon whisk – Sturdy and effective for whisking batter!
- Hard-anodized skillet with lid – This one is the perfect size for making coconut tortillas. It heats evenly, isn't too big or too small, won't stick, and won't scratch.
- Large silicone turner – It can help pick up most of the tortilla, reducing the risk of breaking when flipping.
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Tap on the times in the instructions below to start a kitchen timer while you cook.
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In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking - it should pour easily (add more almond milk and eggs in *equal* proportions if needed to achieve this).
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If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk.
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Heat a small skillet (about 8 in (20 cm) diameter) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup (60 mL) of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about 1-2 minutes). Flip over, cover again, and cook until browned on the other side (1-2 more minutes). Repeat until the batter is used up.
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Exact amounts of eggs and milk needed can vary slightly based on your brand of coconut flour, how tightly it sits in the measuring cup, etc. The post above explains how to get the right consistency, and how to thin out the batter if it's too thick.
For the best low carb paleo tortillas, please see additional preparation and troubleshooting tips in the post above!
Ingredient amounts were adjusted slightly in September 2017, based on repeated experiments and feedback.
A variation with optional gelatin is an option for more pliable, sturdy tortillas. This requires an extra 1/4 cup almond milk.
Serving size: 1 8-inch tortilla. Nutrition info does not include optional ingredients.
Video Showing How To Make Low Carb Tortillas:
Tap here to jump to the video for this recipe -- it's located directly above the ingredients list. It's the easiest way to learn how to make Low Carb Tortillas!
Nutrition Facts
Amount per serving. Serving size in recipe notes above.
Calories 55
Fat 3g
Protein 5g
Total Carbs 4g
Net Carbs 1g
Fiber 3g
Sugar 1g
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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Low Carb Tortillas on Keto Diet
Source: https://www.wholesomeyum.com/recipes/coconut-tortillas/