Keto Tortillas
www.sweetashoney.coThis Keto Tortillas recipe with Chia Seeds is an easy 3-ingredient low-carb tortillas recipe with 3.8 grams of net carbs per tortilla.
Servings: 8 tortillas
Net Carbs: 3.6g
Calories: 172.7kcal
Equipment
Ingredients
- ¾ cup Ground Chia Seeds or chia seed flour (2.8 oz)
- 1 cup Almond Flour (4 oz)
- ¼ cup Coconut Flour (1 oz)
- 1 cup Lukewarm water
- ½ teaspoon Salt
Spices - optional
- ¼ teaspoon Garlic Powder
Instructions
Making the Chia Seed Flour
- Place chia seeds into a blender. Make sure it fully covers the blade of the blender to create a very fine flour.
- Blend on high speed for 1 minute or until a thin chia seed ground form.
- Measure the amount needed for this recipe. I highly recommend using grams/oz for precision. Store the leftover in a glass mason jar or airtight container in the pantry for up to 1 month.
Tortilla Dough Recipe
- In a small mixing bowl, add the ground chia seeds, almond flour, coconut flour, salt, and garlic powder.
- Whisk the flours vigorously. It should take 30 seconds. You want all the flour to be blend evenly. Avoid lumps or press them with fingers if some exist. You should have a consistent blend of flour for a perfect absorption of the water in the next step.
- Pour the lukewarm water onto the chia seed ground and knead with your hand.
- The dough will be very wet at first. Squish the dough with your fingers and knead energetically. It will dry out as you go and form a dough ball after only 1-2 minutes. The dough should not be sticky. If so, this means your chia flour wasn't, or you didn't measure with precision some of the flour. A way to fix that is to sprinkle extra coconut flour onto the ball (1 teaspoon at a time, don't overdo it!). This will make the dough less sticky and easier to roll.
- Transfer the tortilla dough onto your benchtop and cut the dough into 8 even pieces
- Prepare two 10x10-inch pieces of parchment paper. Slightly rub or spray some oil on both pieces, only one side, the one that will be in contact with the dough to prevent the dough from sticking to the paper.
- Place one of the dough balls onto a piece of oiled parchment paper. Place another piece of parchment paper on top. Press the ball with your hand palm to flatten and stick it to the top parchment paper piece.
- Roll with a rolling pin until flat but not too thin, or it won't get soft when cooked. You aim for a 2-3 mm thickness. Peel off the top piece of parchment paper. It should not stick if you oiled the paper as recommended.
- Use a round shape - like a saucepan lid to shape round tortillas. This is optional. You can also cut out the rectangle. Place the lid on top of the dough and cut around the edges to make a circle. Remove the outside dough, form a ball and reuse later for another wrap if you like. Remove lid.
- Warm a crepe pan, pancake griddle, or non-stick frying pan under high heat for 1 minute. If you are not using a non-stick pan, spray some oil before adding the wrap into the pan.
- Flip over the rolled tortilla onto the hot pan and peel off the last piece of parchment paper.
- Reduce to medium heat and cook for 1-2 minutes or until the border gets dry, the center will stay soft.
- Slide a spatula under the tortilla to flip over. Cook for about 1 extra minute on the other side. Don't overcook, or the wrap will get very crispy, and they won't roll without breaking. The tortilla must be dry but stay soft to roll your food inside.
- Place the cooked tortilla on a plate and repeat those rolling/shaping steps with the rest of the batter until you form eight 6-inch tortillas. I recommend reusing the same piece of parchment paper every time to save money.
- Fill your tortillas with either cold or hot food. They are good with Fajita filling or any cold meat, crunchy vegetables, and salad.
- If you add cheese to the tortilla, bring it back to a sandwich press to melt the cheese and add some extra crispy texture to the tortilla.
Storage
- You can store the tortillas in the fridge for up to 4 days. Place them on a plate wrapped with plastic film wrap to prevent them from drying.
- Freeze in an airtight bag. Defrost 1 hour before. Rewarm in a frying pan or sandwich press.
Video
Notes
Carbs
On a keto diet, you don't count fiber! They are assimilated by your body and therefore you count net carbs, total carbs takeaway fiber. The amount of net carbs per tortilla is 3.6 grams.
Seeds
Follow my flaxseed wrap recipe if you don't have chia seeds.
My Notes
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Nutrition
Nutrition Facts
Keto Tortillas
Amount Per Serving (1 tortilla)
Calories 172.7
Calories from Fat 112
% Daily Value*
Fat 12.4g19%
Saturated Fat 1.6g10%
Trans Fat 0.1g
Polyunsaturated Fat 3.8g
Monounsaturated Fat 0.4g
Sodium 155.9mg7%
Potassium 66mg2%
Carbohydrates 11.9g4%
Fiber 8.3g35%
Sugar 0.8g1%
Protein 6.1g12%
Net Carbs 3.6g
Vitamin A 8.6IU0%
Vitamin C 0.3mg0%
Calcium 130.1mg13%
Iron 1.9mg11%
Magnesium 53.5mg13%
Zinc 0.7mg5%
* Percent Daily Values are based on a 2000 calorie diet.