Introduction to Low Carb Tortillas
After many failed attempts at making low carb tortillas, we finally got it down and are now ready to share the recipe with you. If you’re not up to making these at home, we’ll also share a number of store-bought low carb tortilla options with you. This article will give you the full breakdown so you can make the right decision when enjoying keto-friendly Mexican food.
How to Make Coconut Flour Tortillas
When it comes to making low carb tortillas, we’ve tried most different low carb flours, from almond flour to oat fiber to ground flax meal. Nothing has worked quite as well as coconut flour, and since it is so absorbent, less flour is needed to make the batter. Coconut flour also creates a tortilla-like texture and gives off minimal flavor, except for the spices you add to the tortilla dough. As my nut allergy has come to light, we’ve been providing more and more coconut flour recipes, and it has become our favorite flour to now cook and bake with. As an added bonus, coconut flour is gluten-free.
Keto Tortilla Recipe
The key to making a tortilla versus a pancake is getting the batter as thin as possible onto the hot skillet. This recipe is very different from a traditional tortilla recipe in that you will not be needing a tortilla press or a rolling pin. Also, the dough forms in a much looser fashion than is typical. The good news is this recipe will be by far the lowest carb tortillas you’ve ever had.
Combine Ingredients in a Mixing Bowl
Combing the ingredients is the first step, and there is no specific order. Just add the egg whites, coconut flour, baking powder, water, and whatever herbs and spices you like, and mix well. Really well! You can use a food processor if you’d like. If you want to double-check the consistency of your batter, then watch the video included. It should be relatively thin and easy to spread when it hits the hot pan.
Thoroughly Heat Your Pan
For this recipe, you will want to use either a well-seasoned cast iron skillet or a non-stick pan. We used an eight-inch skillet. Whatever you use, it is essential to make sure the pan is thoroughly heated. I like to leave it on the stove top at medium-low heat for 5 minutes prior to adding the batter. This is crucial to prevent sticking (which can be a problem with this recipe).
Pour the Batter
Pour or scoop the batter into the heated pan. I like to use a 1/4 cup measuring cup to perfectly portion each keto tortilla. As soon as the batter is in, spread it around the pan as you would a crepe.
Flip the Tortilla
This is the hard part. If you struggle to flip the tortilla without it falling apart, then you’ll want to read our FAQ section that addresses this issue. Once the tortilla releases from the pan, you can flip it using a thin spatula. You will not need to cook the tortilla for very long on the 2nd side.
Serve
When they are fully cooked, I like to stack the finished tortillas between parchment paper. You can then place the tortillas and parchment paper in the oven on a low temperature if you want to keep them warm while you get the rest of dinner ready. The parchment paper ensures they will not stick.
Frequently Asked Questions
My Tortillas Fall Apart When I Flip Them
If you are struggling with this, then there are a few key steps you can use to prevent your keto tortillas from falling apart.
- Grease the pan thoroughly – Even if you think you have enough oil in the pan, try adding a bit more to ensure that the batter does not stick. Also, add the oil at least 1 minute prior to adding the batter. If the oil is not up to temperature, that can cause sticking. It can also help to use a pan designed to prevent sticking.
- Use a lid – This is the best way to prevent your tortillas from breaking. If you put a lid on the pan once you add the batter, the steam will cook the tortilla through prior to flipping. This will make it easier to flip since it is almost completely cooked. In fact, if you use this method, you may not even need to flip the tortillas.
- Add Xanthan gum – Xanthan gum can help thicken and stabilize mixtures. This can help hold the tortillas together as they cook and prevent them from falling apart. 1/4 to 1/2 teaspoon should do.
- Don’t flip them – This is probably your best bet if you are really struggling. Make sure your tortillas are thin enough that they will cook completely through without flipping them.
How Many Carbs in Low Carb Tortillas?
This is going to vary depending on the recipe you use and the amount of seasonings. For the recipe shown here, each small tortilla will be less than 1g of net carbs. If you compare that to store-bought options such as Mission low-carb tortillas (5g net carbs) – you can cut out a lot of carbs by making your tortillas by hand. Using ingredients and techniques that can’t be replicated in mass production is what makes these tortillas low-carb.
Best Store-Bought Keto Tortillas
As always, making by hand is going to be the best, but sometimes you just need the convenience of a store-bought option. Luckily, more and more grocery stores are beginning to carry low-carb tortillas.
One thing to consider when buying your low-carb tortillas at the store is most of them WILL NOT be gluten-free. For some people, this is not a big deal, but it is essential to know. Store-bought tortillas will usually be made with whole wheat flour and wheat gluten.
Now let’s go through our top picks for store-bought low-carb tortillas:
NUCO Coconut Wraps
These are our personal favorites, despite being a little higher in carbs than other options. NUCO Coconut Wraps have the best ingredients of any keto tortillas we’ve found.
Recipe Details
- Servings: 16 Tortillas
- Calories per serving: 50 kcal
- Prep Time: 5 minutes
- Cook Time: 15 minutes
Nutrition Facts
- Calories: 50
- Fat: 1.5g (2% DV)
- Carbohydrates: 6g (2% DV)
- Fiber: 3.25g (13% DV)
- Protein: 8.5g (17% DV)
Instructions
- Add egg whites, coconut flour, baking powder, and water in a bowl. Combine well (should be a uniform, watery mixture).
- Optional: add seasonings and mix.
- Heat a skillet (any size you want your tortillas to be) to low heat. Wait until the pan is hot, spray with cooking spray, and drop some of the mixture into the center (I like to use a 1/4 measuring cup).
- As quickly as possible, tilt the skillet on all edges to spread the batter as thin as possible. You can always add more in the areas not covered.
- Allow it to cook for a couple of minutes until it starts to rise/bubble or you lift it up, and the other side has browned. Flip and cook for 1 additional minute.
- Repeat the process until all the batter is cooked. The above mixture made 16 small taco-sized tortillas for us.
- TIP: If your first tortilla doesn’t spread thin enough on the skillet (comes out more like a pancake), add more water to the egg white mixture and mix!
