Tortilla Troubles: Low-Carb Options For Keto Diets

Tortillas are a staple of Mexican food and are used in burritos, tacos, tortilla chips, and enchiladas. However, they are also relatively high in carbohydrate content. Low-carb tortillas are a more keto-friendly option, using different ingredients to lower the total amount of carbs to support a low-carb diet.

Low-carb tortillas are usually made with whole wheat flour combined with wheat gluten (protein) and high-fibre ingredients. The added protein and fibrous components lower the net effective carbs and glycemic load, making them keto-friendly.

There are many low-carb tortilla options available in the market, such as Mama Lupe's Low-Carb Tortillas, La Tortilla Factory Low-Carb Tortillas, and Mission Carb Balance Soft Taco Flour Tortillas. These tortillas typically have between 2 to 6 grams of net carbs per tortilla.

It's important to note that while low-carb tortillas are keto-friendly, they may still include ingredients that could be considered unhealthy or highly processed. Some people also choose to make their own keto-friendly tortillas at home using coconut flour, cauliflower, or almond flour.

Low-carb tortillas can be made with ingredients such as almond flour, coconut flour, flax, psyllium, chia seeds, cheese, and vegetables

Low-carb tortillas can be made with a variety of ingredients, including almond flour, coconut flour, flax, psyllium, chia seeds, cheese, and vegetables. Here are some methods for making low-carb tortillas with these ingredients:

Almond Flour Tortillas

Almond flour tortillas are a great option for those following a keto diet, as they are low in carbs and gluten-free. To make these tortillas, you will need almond flour, coconut flour, psyllium husk powder, baking powder, salt, olive oil, and water. Here are the steps to make them:

• Combine dry ingredients: In a medium-sized bowl, mix together almond flour, coconut flour, psyllium husk powder, baking powder, and salt.
• Add wet ingredients: Add olive oil and water to the dry mixture and mix well to form a dough. You may need to adjust the amount of water depending on the dryness of your almond flour.
• Knead the dough: Use your hands or a stand mixer to knead the dough until it becomes soft and smooth. This should take around 30-45 seconds.
• Divide the dough: Depending on your desired tortilla size, divide the dough into 4-6 equal pieces and roll each piece into a ball.
• Prepare for rolling: Lightly oil two sheets of parchment paper and place one dough ball between them. Flatten the dough with your hand and then use a rolling pin to roll it out to your desired thickness. Be careful not to roll the dough too thin, as it may crack.
• Cut into shape: If you want perfectly round tortillas, use a springform tin or an inverted bowl to cut the dough into circles.
• Cook the tortillas: Lightly oil a large non-stick pan or skillet and heat it over medium heat. Place the tortilla, tortilla-side-down, in the pan and cook for 2-3 minutes on each side. Transfer the cooked tortilla to a plate and cover it with a kitchen towel to keep it soft while you cook the rest.

Coconut Flour Tortillas

Coconut flour tortillas are another low-carb option that can be made with just a few simple ingredients. Here's how to make them:

• Mix dry ingredients: In a bowl, combine coconut flour, baking powder, xanthan gum, and salt.
• Add wet ingredients: In a separate bowl, beat an egg and add 1 tablespoon of water. Then, add this mixture to the dry ingredients and mix until a dough forms.
• Adjust dough consistency: Let the dough sit for a few minutes to absorb the moisture. If the dough is too dry, add another tablespoon of water. If it's too sticky, add a little more coconut flour.
• Divide and roll the dough: Cut the dough into 4 equal pieces and roll each piece out between two pieces of parchment paper. You can use a tortilla press or a rolling pin to get an even thickness.
• Cook the tortillas: Heat a well-seasoned cast-iron skillet over medium-high heat. Cook each tortilla for about 45 seconds to 1 minute on each side, until it puffs up and bubbles appear.

Flax Tortillas

Flax tortillas are a vegan and keto-friendly option that can be made with just one ingredient: flaxseed meal. Here's a simple method to make them:

• Grind flaxseed meal: To make the tortillas, you need to grind the flaxseed meal into a fine flour using a high-speed blender or food processor. This step is crucial, as the dough will be too sticky if the flaxseed meal is not finely ground.
• Add boiling water: In a bowl, combine the ground flaxseed meal with boiling water and stir until well blended. Let the mixture stand for 5-10 minutes to cool and thicken into a dough.
• Divide and roll the dough: Divide the dough into 4 equal portions and shape them into balls. Place each ball between two pieces of parchment paper and use a rolling pin to roll them out into circles.
• Cook the tortillas: Heat a skillet over medium-high heat and place the tortilla, dough-side down, in the pan. Cook for about 1-2 minutes on each side, until the tortilla is browned in spots. Repeat with the remaining dough balls.

Chia Seed Tortillas

Chia seed tortillas are another vegan and keto-friendly option that uses just a few simple ingredients. Here's how to make them:

• Make chia seed flour: To make the tortillas, you will need ground chia seeds, which you can buy or make yourself by grinding chia seeds in a blender. Make sure the chia seeds fully cover the blades of the blender to ensure a fine flour.
• Combine dry ingredients: In a mixing bowl, combine ground chia seeds, almond flour, coconut flour, and salt. Whisk the ingredients vigorously to ensure a consistent blend.
• Add water: Pour lukewarm water over the dry ingredients and knead the dough with your hands. The dough will be wet at first but will dry out as the fibers absorb the water.
• Divide and roll the dough: Cut the dough into 8 equal pieces and roll each piece out between two pieces of oiled parchment paper. Use a rolling pin or a tortilla press to get an even thickness.
• Cook the tortillas: Heat a crepe pan, pancake griddle, or non-stick frying pan over medium heat. Place the tortilla in the pan and cook for 1-2 minutes on each side, until the edges dry out. Flip the tortilla and cook for another minute. Repeat with the remaining dough.

Cheese Tortillas

Cheese tortillas are a unique and delicious option for those following a keto diet. They are made with mozzarella cheese, almond flour, and salt. Here's how to make them:

Combine ingredients

Store-bought low-carb tortillas are usually not gluten-free

For those who are gluten intolerant or have celiac disease, there are alternative options available, such as coconut wraps, cheese tortillas, or tortillas made with almond flour, cassava flour, or cauliflower. Some people also choose to make their own tortillas at home using gluten-free ingredients and recipes. This ensures that the tortillas are not only gluten-free but also align with the specific dietary needs and preferences of the individual.

La Banderita Carb Counter Wraps are a good low-carb tortilla option

La Banderita Carb Counter Wraps have received positive reviews for their taste and texture. Customers have described the tortillas as "soft and delicious", "very tasty", and "great in texture". The tortillas are also praised for their versatility, with some reviewers using them to make burritos, tacos, wraps, and pizza.

The tortillas are made with unbleached flour and have 18g of fibre per serving. They are keto-certified and contain 90 calories and 4g of net carbs per serving. La Banderita Carb Counter Wraps are a good option for those looking for a bread alternative when counting carbs.

La Banderita also offers a variety of other low-carb tortilla options, including white and whole wheat flour tortillas, which are also keto-certified.

Low-carb tortillas can be used to make quesadillas, chips, and even layered into hamburger casserole recipes

Low-carb tortillas are a staple for people on a keto diet and can be used in a variety of ways, including making quesadillas, chips, and even layered into hamburger casserole recipes. Here are some tips and recipes to help you get started:

Tips for Making Low-Carb Tortillas

• Use a combination of almond flour, coconut flour, flax, psyllium, chia seeds, cheese, and/or vegetables as your base.
• Use a cast-iron tortilla press or a simple rolling pin to flatten the dough.
• Pan-fry each side of the tortilla for about 2-3 minutes until browned.
• If making your own tortillas, add seasonings like garlic powder, onion powder, and chili powder to taste.
• Store-bought low-carb tortillas are typically not gluten-free and are made with whole wheat flour and wheat gluten.
• Some recommended store-bought brands include NUCO Coconut Wraps, Crepini Egg Thins, Joseph's Lavash Bread, and Siete Tortillas.

Recipes Using Low-Carb Tortillas

Quesadillas

Quesadillas are a classic dish that can be easily made with low-carb tortillas. Simply fill your tortilla with your favorite meat, veggies, and cheese, and cook in a pan or air fryer until the cheese is melted.

Chips

To make low-carb tortilla chips, cut your tortillas into triangles and fry them in avocado oil until crispy. You can also bake them in the oven for a healthier option. Season with salt or your favorite spices.

Hamburger Casserole

Low-carb tortillas can be layered into a hamburger casserole for a unique and tasty dish. Simply use the tortillas as a base or as a topping, and fill with your favorite hamburger casserole ingredients.

The Keto Tortilla Company makes zero-carb tortillas

Ingredients

The first ingredient in the Keto Tortilla Company's tortillas is butter, and they are also smaller and denser than some other low-carb tortillas on the market. The tortillas are also gluten-free and grain-free, making them suitable for those with gluten intolerances or following a paleo or gluten-free diet.

Comparison to other low-carb tortillas

When compared to other low-carb tortillas, the Keto Tortilla Company's offering stands out for having zero net carbs. Other brands, such as La Tortilla Factory, Mama Lupe's, Maria & Ricardo's, Tumaro's, Mission, and La Banderita, typically range from 3-5 grams of net carbs per tortilla. However, it is important to note that the Keto Tortilla Company's tortillas are smaller in size at 6" compared to the 7" or 8" offered by other brands.

Taste and texture

The Keto Tortilla Company's tortillas have been described as smaller and denser than some other options. While they may not be as soft and chewy as some other low-carb tortillas, they are a good choice for those looking for a zero-carb option.

Availability and cost

The Keto Tortilla Company's tortillas can be purchased online directly from their website. However, they may be more expensive than other low-carb tortillas, with some users commenting that they are "double the price" of regular tortillas.

Overall rating

The Keto Tortilla Company's zero-carb tortillas are a good choice for those following a ketogenic or low-carb diet. They offer the convenience of a store-bought option while still adhering to strict dietary requirements. However, they may be more expensive and denser than some other low-carb tortillas on the market.

Frequently asked questions