Low-Carb Wraps: Why They're Not Truly Keto-Friendly

Low-carb wraps are not always keto-friendly. While some wraps are marketed as low-carb, they may still contain wheat, corn, or other ingredients that are not suitable for a keto diet. For example, traditional corn tortillas and flour tortillas are typically made primarily of carbs and contain very little fiber, making them unsuitable for keto. However, there are keto-friendly alternatives available, such as wraps made from almond flour, coconut flour, or cheese. These alternatives often have a lower carb count, making them suitable for a keto diet.

Corn and flour are not keto-friendly ingredients

Corn tortillas, in particular, are not considered keto-friendly because they are typically made with corn, which is a high-carbohydrate ingredient. While corn tortillas have a lower carb content than regular flour tortillas, you would only be able to eat one before reaching your daily carb limit.

Flour tortillas, on the other hand, are usually made with wheat flour, which contains gluten. Gluten is a type of protein found in wheat and other grains that can cause an immune response in people with celiac disease or gluten intolerance.

For these reasons, corn and flour tortillas are not suitable for a keto diet. However, it is possible to make keto-friendly tortillas at home using alternative ingredients such as almond flour, coconut flour, or sunflower seed flour. These tortillas are lower in carbohydrates and can be enjoyed by those following a keto diet.

Almond flour tortillas are a good alternative

Almond Flour Tortillas: A Good Keto Alternative

Traditional tortillas are made with either refined white flour or corn and are high in carbohydrates. They are also made of corn and flour, two ingredients not suitable for a keto diet.

However, almond flour tortillas are a great keto-friendly alternative. They are low-carb, gluten-free, egg-free, and vegan. They are also soft, pliable, and taste like real tortillas.

How to Make Almond Flour Tortillas

Ingredients:

• Almond flour
• Coconut flour
• Psyllium husk powder
• Baking powder
• Salt
• Olive oil
• Water

Instructions:

• Combine the dry ingredients (almond flour, coconut flour, psyllium husk powder, baking powder, and salt) in a medium-sized bowl and stir to combine.
• Add the water and oil and mix well to form a dough.
• Knead the dough with your hands or a stand mixer until it is soft and smooth.
• Divide the dough into 4-6 pieces, depending on the desired size of the tortillas.
• Roll each piece into a ball and keep covered in plastic wrap or in the fridge.
• Lightly oil two sheets of parchment paper and place one ball of dough in between. Flatten it with your hand and then use a rolling pin to roll it out to your desired thickness.
• Carefully peel off the top layer of parchment paper.
• Lightly oil a large non-stick pan or skillet and heat over medium heat.
• Transfer the tortilla to the pan by placing it tortilla-side-down and then peeling off the parchment paper.
• Cook the tortilla for 2-3 minutes, then flip and cook for an additional 1-2 minutes.
• Transfer the cooked tortilla to a plate and cover with a kitchen towel to keep it soft and pliable.
• Repeat with the remaining dough.

Storing and Freezing Almond Flour Tortillas

Almond flour tortillas can be stored in the refrigerator, covered in plastic wrap, for up to 4 days. They can also be frozen for up to 3 months. To freeze, add layers of parchment paper between the wraps to prevent sticking and place them in a bag to avoid freezer burn.

Using Almond Flour Tortillas

Almond flour tortillas are versatile and can be used for a variety of dishes such as fajitas, burritos, tacos, quesadillas, pizzas, and more. They are a great option for those following a keto diet and can be enjoyed with various hot or cold fillings.

Nut-free versions of almond flour tortillas are available

Another option is to use lupin flour, which one reader reported success with.

Coconut flour tortillas can be used, but they burn easily

Coconut flour tortillas are a great option for those on a keto diet. They are vegan, gluten-free, and packed with protein. However, they can burn easily if cooked for too long.

Coconut flour is unique in terms of moisture content, and it is important to note that it is not interchangeable with other types of flour. When making coconut flour tortillas, it is crucial to follow the recipe precisely, as the dough can become too wet or sticky if the measurements are not accurate.

To avoid burning, keep a close eye on the tortillas as they cook. It is recommended to cook them over medium heat to ensure they are cooked through without burning. Additionally, using a non-stick skillet or a well-seasoned cast-iron pan can help prevent sticking and make it easier to flip the tortillas.

Coconut flour tortillas are versatile and can be used for enchiladas, tacos, burritos, quesadillas, or as a scoop for beans, salsa, guacamole, and vegetables. They have a neutral flavor that pairs well with both sweet and savory fillings.

When storing coconut flour tortillas, it is best to keep them in an airtight container. They can be stored at room temperature for up to two days, in the refrigerator for up to two weeks, or in the freezer for up to six months.

Low-carb tortillas are versatile and can be used in many dishes

Breakfast

• Breakfast wraps: Fill your tortilla with scrambled eggs, salsa, avocado, and shredded cheese.
• Breakfast tacos: Try the Low-Carb Breakfast Tacos recipe, featuring a delicious combination of ingredients that the whole family will love.

Main Courses

• Burritos: Roll up your tortilla with a hearty filling, such as seasoned ground beef, chicken, or pulled pork.
• Quesadillas: Fill your tortilla with cheese, vegetables, and your choice of protein, then grill it until the cheese melts.
• Enchiladas: Try the Instant Pot Green Chile Pork Enchiladas recipe, featuring spicy green chile pork, green enchilada sauce, and cheese.
• Nachos: Cut your tortillas into triangles and bake them until crispy. Serve with your favourite toppings, such as cheese, beans, and salsa.
• Tacos: Ground Beef Tacos with Tomato-Avocado Salsa or Chicken Shawarma Tacos are delicious options.
• Pizza: Use your tortilla as a pizza base and top it with your favourite sauce, cheese, and toppings.

Snacks and Appetizers

• Pita chips: Cut tortillas into bite-sized pieces and bake them until crispy. Serve with dips such as hummus or salsa.
• Tortilla chips: Cut tortillas into triangles and bake or fry them until crispy. Season with salt, or for a spicy kick, sprinkle with chilli powder.

Other Ideas

• Wraps: Fill your tortilla with your choice of proteins, vegetables, sauces, and condiments.
• Sandwiches: Use your tortilla as a sandwich wrap and fill it with proteins, cheese, and salad vegetables.

With their versatility and convenience, low-carb tortillas are a great staple to have on hand for quick and tasty meals.

Frequently asked questions