Keto-Friendly Tortilla Wraps: Low-Carb, High-Taste Treats

Traditional tortillas are not keto-friendly due to their high carb content. However, several keto-friendly tortillas are available in stores or can be made at home. These tortillas are made with alternative flours such as almond, lupin, coconut, or sunflower seed flour, and are designed to be low in carbs and fit into a ketogenic diet. They are soft, pliable, gluten-free, and vegan-friendly, making them perfect for wraps, tacos, burritos, and more.

Keto tortillas can be made with almond flour

Ingredients:

• 2 cups almond flour (prefer blanched almond flour for a lighter texture)
• 6 tablespoons psyllium husks (whole psyllium husks, not the ground or powder form)
• 1 tablespoon olive oil (or another oil of your choice)
• 1 cup warm water (not boiling)
• Salt to taste

Instructions:

• Start by placing the dry ingredients (almond flour, psyllium husks, and salt) into a mixing bowl and mix well.
• Slowly add the olive oil and warm water to the dry ingredients and mix until completely incorporated. The dough should be very thick.
• Using your hands, gently knead the dough several times until it becomes smoother.
• Transfer the dough to a lightly floured surface and divide it into 4 large or 8 small pieces, depending on your desired tortilla size.
• Place a piece of parchment paper over a ball of dough and use a rolling pin to roll it out until thin and flat. You can also use a tortilla press for this step.
• Place a dinner plate or appetizer plate on the rolled-out dough and cut around it to form a circular shape. Repeat this process for the remaining dough.
• Heat up a non-stick pan or skillet on medium heat. Once hot, place a tortilla in the pan and cook for 2-3 minutes on each side.
• Repeat the cooking process for the remaining tortillas.
• Enjoy your keto tortillas as sandwiches, quesadillas, pizzas, or with your favourite fillings!

Tips:

• If you are new to working with psyllium husks, note that this dough may seem thicker and sturdier than traditional dough. Be patient and gentle when handling it.
• It is recommended to use parchment paper when rolling out the dough to prevent sticking and for easier transfer to the pan.
• You can add spices such as garlic powder, onion powder, or paprika to the dough for extra flavour.
• It is best to make this dough fresh, as preparing it in advance or chilling it may affect the texture.
• Do not substitute xanthan gum for psyllium husks, as it will not produce the same fluffy and flat texture.
• If your tortillas turn out green or purple, don't be alarmed! This is a common occurrence when baking with psyllium husks due to the oxidation of the husks.
• You can store leftover tortillas in the refrigerator, covered with paper towels and plastic wrap, for up to 5 days.
• You can also freeze the tortillas in ziplock bags for up to 2 months.

They can also be made with coconut flour

Coconut flour is a unique ingredient in terms of its moisture content, and it is an important ingredient in keto tortillas. It adds texture and flavour, and you won't be able to taste the coconut.

Coconut flour tortillas can be made with coconut flour, almond flour, psyllium husk powder, baking powder, salt, water, and olive oil. The dough should be moist but not sticky, and you can add a little more coconut flour if it becomes too sticky.

To make the tortillas, roll out the dough between two sheets of parchment paper and use a bowl or springform tin to cut out a perfect circle. Lightly oil a non-stick pan and heat over medium heat. Place the tortilla in the pan and cook for 2-3 minutes, then flip and cook for a further 1-2 minutes.

Coconut flour tortillas can burn easily, so keep an eye on them as they cook. They are perfect for using as keto flatbread, wraps, tacos, burritos, nachos, and quesadillas.

Psyllium husk powder is needed to help make the dough more malleable

Psyllium husk powder is an essential ingredient in keto and low-carb recipes. It is a highly soluble fibre derived from the husk of the Plantago ovate plant's seeds. It is an excellent way to add fibre to your diet, with just half a teaspoon containing 4 grams of fibre.

When it comes to keto baking, psyllium husk powder is a game-changer. It is a must-have ingredient for keto-friendly baked goods, as it can mimic the texture of bread and make dough more pliable and easier to work with. It allows the dough to hold more moisture, resulting in a light and airy texture. This is especially useful if you are craving bread, pizza, or other baked goods that are typically off-limits on a keto diet.

When using psyllium husk powder in keto recipes, it is important to follow a few key tips. Firstly, make sure to use the form of psyllium husk specified in the recipe, as it is sold in both whole and powder forms. Secondly, start by adding a small amount of psyllium husk powder to your diet and gradually increase it, as excessive consumption may cause bloating. Finally, be sure to drink plenty of fluids when consuming psyllium husk powder to avoid any potential digestive issues.

By incorporating psyllium husk powder into your keto recipes, you can enjoy bread-like treats while sticking to your diet. It is a versatile ingredient that can be used in tortillas, flatbreads, pizza dough, and more, making it a valuable tool for anyone following a keto or low-carb lifestyle.

Xanthan gum is used to bind the ingredients and improve the texture

Xanthan gum is a crucial ingredient in keto tortillas. It is a thickening and stabilising agent that helps to bind the ingredients and improve the texture of the tortillas. Without it, the tortillas would be very crumbly and would not hold together. It also helps with flexibility, ensuring that the tortillas don't break when you bend or wrap them.

Xanthan gum is activated by water and helps to form the dough. When making keto tortillas, it is combined with other dry ingredients such as almond flour, lupin flour, coconut flour, or flaxseed meal. Boiling water is then added to the mixture to form a sticky dough. The dough is then divided into balls, flattened, and cooked in a pan or baked in the oven.

The amount of xanthan gum used in keto tortilla recipes can vary, but it is typically around 1 tablespoon for a batch of dough that yields 4-8 tortillas. It is important to note that xanthan gum cannot be replaced with other thickeners like arrowroot powder, as this will cause the tortillas to stick to the parchment paper and crumble easily.

Overall, xanthan gum is essential in achieving the desired texture and stability in keto tortillas, ensuring they are pliable and bendable without breaking apart.

Lupin flour is a good substitute for wheat flour

Traditional tortillas are not keto-friendly due to their high carb content. However, there are many keto-friendly recipes for tortillas that are specifically designed to be low in carbs. These recipes usually include ingredients such as almond flour, coconut flour, flaxseed meal, xanthan gum, and butter or coconut oil.

Now, lupin flour is a great substitute for wheat flour for several reasons. Firstly, it is a low-carb, gluten-free flour made from lupin beans, which are legumes native to the Mediterranean, North Africa, and Latin America. Lupin flour is an excellent source of plant-based protein, containing 12 grams of protein per 1/4 cup serving, and is also rich in essential amino acids. In addition, lupin flour is a good source of dietary fiber, which is beneficial for bowel movements, increasing satiety, and supporting weight loss.

Secondly, lupin flour has a neutral taste with a slight bitterness that can be masked by mixing it with other flours or adding sweeteners or seasonings. Its texture is airy and fluffy, absorbing moisture better than almond or coconut flour, resulting in chewy cookies and moist bread. This makes lupin flour ideal for creating a moist crumb in baked goods. Most experts recommend using a 1:2 ratio of lupin flour to almond flour in recipes to balance out the dryness of almond flour.

Lastly, lupin flour is keto-friendly and will not kick you out of ketosis. It has fewer carbs and more protein per serving than almond or coconut flour. It is also low in antinutrients, which are plant compounds that inhibit nutrient absorption, and antinutrient compounds, which can cause digestive issues.

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