Madeleine Hull
It is a common misconception that going keto means giving up tortillas. While traditional corn tortillas and flour tortillas are not keto-friendly, there are plenty of keto-friendly tortilla options and recipes available. These keto tortillas are typically made with almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination of these ingredients. They are soft, pliable, and perfect for sandwiches, quesadillas, pizzas, tacos, and more. You can easily make them at home or buy pre-made options, although it is important to note that most store-bought keto tortillas are not gluten-free.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 2 grams net carbs per serving |
| Ingredients | Almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables |
| Gluten content | Gluten-free |
| Egg content | Egg-free |
| Dairy content | Dairy-free |
| Vegan-friendly | Yes |
| Texture | Soft and pliable |
| Preparation | Can be made at home or store-bought |
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What You'll Learn
Keto tortillas can be made with almond flour
It is possible to eat tortillas while on a keto diet. Traditional corn tortillas and flour tortillas are not keto-friendly, but there are plenty of keto tortilla recipes and some pre-made options available.
To make keto tortillas with almond flour, start by adding almond flour, psyllium husks, and salt to a large mixing bowl and mixing well. Blanched almond flour is preferred to keep the texture light and sturdy, while whole psyllium husks are necessary to add fiber without carbs. Next, slowly add olive oil and warm water to the mixture and mix until the dough is completely combined. Let the dough sit for a minute, then gently knead it several times and form a ball. Place the dough on a lightly floured surface and cut it into four large or eight small pieces. Take one piece of dough and place a piece of parchment paper on top. Using a rolling pin, roll out the dough until it is thin and flat. Then, place a large dinner plate or small appetizer plate on top of the dough and cut around the edges with a knife to form a tortilla shape.
Heat a non-stick pan on medium and lightly grease it before placing the tortilla dough in the pan. Depending on your pan's heat, you may need to adjust the cooking time. Try not to overheat the tortillas, or they may become brittle and lose their flexibility.
These keto tortillas are perfect for sandwiches, quesadillas, pizzas, tacos, burritos, nachos, and more. They are a great option for those on a keto diet who want to enjoy Mexican food without sacrificing taste or nutrition.
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They are soft, pliable, and gluten-free
While traditional corn and flour tortillas are not keto-friendly, there are plenty of keto tortilla recipes and some pre-made options that are soft, pliable, and gluten-free. These tortillas are typically made with almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination of these ingredients.
Almond flour tortillas, for example, are not only soft and pliable but also gluten-free, egg-free, and low-carb. They can be used as a keto flatbread for wraps, tacos, burritos, nachos, and quesadillas. The dough can be made with just three ingredients: almond flour, psyllium husks, and salt. Olive oil and warm water are then added, and the dough is kneaded and cut into pieces. Each piece is then rolled out with a rolling pin to create thin, flat circles.
Coconut flour tortillas are another option for soft, pliable, and gluten-free keto tortillas. However, they can burn easily if cooked for too long, so it's important to keep a close eye on them during cooking.
In addition to these homemade options, there are also some store-bought keto tortillas that are gluten-free. These include coconut wraps, cheese wraps, and thin cauliflower-based wraps. However, most pre-made keto tortillas are not gluten-free and typically contain whole wheat flour and wheat gluten.
So, if you're looking for soft, pliable, and gluten-free keto tortillas, you have several options. You can make your own almond flour or coconut flour tortillas, or you can purchase gluten-free options like coconut wraps or cheese wraps. These tortillas are a great way to enjoy Mexican dishes like tacos, burritos, and quesadillas while staying within the keto diet guidelines.
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They are low-carb and vegan
You can still eat tortilla wraps on a keto diet, but you'll need to make or buy tortillas that are low-carb. Traditional corn and flour tortillas are not keto-friendly. However, there are plenty of keto tortilla recipes and some pre-made options available.
Keto tortillas are often made with almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination of these ingredients. They are typically gluten-free, egg-free, and dairy-free, making them vegan-friendly.
For example, a recipe from Elavegan for almond flour tortillas contains just 2 grams of net carbs per tortilla, compared to 40-45 grams of carbs in traditional tortillas. These tortillas are also gluten-free, egg-free, and dairy-free, making them suitable for vegans.
Another recipe from The Big Man's World for keto tortillas also uses almond flour and only three ingredients, making the tortillas pliable and soft. These tortillas are also egg-free and yeast-free, and therefore suitable for vegans.
Keto tortillas are versatile and can be used for sandwiches, quesadillas, pizzas, tacos, burritos, nachos, and more. They can also be sliced and baked to make pita chips for dipping.
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You can make them at home or buy pre-made options
You can certainly enjoy tortillas on a keto diet, and there are two ways to go about it: making them at home or buying pre-made options.
Making Keto Tortillas at Home
Keto tortillas are typically made with almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination of these ingredients. They are easy to make and require only a few simple steps. First, mix your choice of flour with psyllium husks and salt in a large mixing bowl. Next, slowly add olive oil and warm water, mixing until everything is combined. Let the dough sit for a minute, then gently knead it several times and form a ball. Place the dough on a floured surface, and cut it into four large or eight small pieces, depending on your desired tortilla size. Take one piece of dough and place it between two pieces of parchment paper. Using a rolling pin, roll out the dough until it is thin and flat. Finally, heat a non-stick pan over medium heat and lightly grease it before cooking your tortilla.
Buying Pre-made Keto Tortillas
If you don't have the time or inclination to make your own tortillas, there are pre-made options available. However, it's important to note that most store-bought keto tortillas are not gluten-free and usually contain whole wheat flour and wheat gluten. Nevertheless, there are gluten-free options available, such as coconut wraps, cheese wraps, and cauliflower-based wraps. These pre-made wraps offer convenience and can be used for a variety of dishes, including tacos, burritos, fajitas, quesadillas, and more.
Whether you choose to make your own or buy pre-made keto tortillas, you can still enjoy the taste and versatility of tortillas while adhering to your keto diet.
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They can be used for tacos, burritos, and fajitas
If you're on a keto diet and craving Mexican food, you can still enjoy tacos, burritos, and fajitas. There are plenty of keto-friendly tortilla options to use as wraps for your favourite Mexican fillings.
Keto tortillas are typically made with almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination of these ingredients. They are low-carb and gluten-free, with a soft and pliable texture. You can easily make them at home with just a few simple ingredients, or you can buy pre-made keto tortillas.
When making keto tortillas at home, you'll need a large mixing bowl, almond flour, psyllium husks, salt, olive oil, and warm water. Mix the dry ingredients, then slowly add the wet ingredients and combine until a dough forms. Cut the dough into pieces and roll them out with a rolling pin to create thin, flat circles. You can also use a cast iron tortilla press for this step. Finally, pan-fry the tortillas to brown each side.
Keto tortillas are versatile and can be used for a variety of dishes beyond tacos, burritos, and fajitas. Get creative and use them for quesadillas, pizzas, nachos, or even as a healthy base for your favourite toppings.
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Frequently asked questions
Yes, you can eat tortillas on a keto diet. Traditional corn and flour tortillas are not keto-friendly, but there are plenty of keto tortilla recipes and some pre-made options available.
Keto tortillas are typically made from almond flour, coconut flour, flax, psyllium, chia seeds, cheese, vegetables, or a combination of these ingredients. They are usually egg and dairy-free.
Most pre-made keto tortillas are not gluten-free as they contain whole wheat flour and wheat gluten. However, there are gluten-free options available, including coconut wraps, cheese wraps, and cauliflower-based wraps.
To make keto tortillas at home, mix almond flour, psyllium husks, and salt in a large bowl. Slowly add olive oil and warm water, and mix until combined. Knead the dough, cut it into pieces, and roll them out thinly. Cut the dough into circles and fry on a pan until browned on both sides.
Keto tortillas are versatile and can be used for tacos, burritos, fajitas, quesadillas, chips, and more. They can also be used as wraps for breakfast or lunch, filled with your choice of hot or cold fillings.
