Delicious Keto Tortilla Recipe Without Psyllium Husk – Easy, Low-Carb & Gluten-Free!

For those following a ketogenic diet, finding suitable alternatives to everyday staples like tortillas can be a challenge. Traditional tortillas, whether made from corn or flour, are typically high in carbohydrates, making them unsuitable for a keto lifestyle. Fortunately, with a few clever substitutions, it's possible to create delicious and satisfying keto-friendly tortillas without psyllium husk.

Introduction

This article explores a variety of keto tortilla recipes that exclude psyllium husk, offering a range of options to suit different preferences and dietary needs. We'll delve into the ingredients, techniques, and tips for creating pliable, flavorful tortillas that fit perfectly into your keto meal plan.

Understanding Keto Tortillas

Keto tortillas are designed to be low in carbohydrates and high in healthy fats, aligning with the principles of a ketogenic diet. This often involves replacing traditional high-carb ingredients with lower-carb alternatives.

Why Avoid Psyllium Husk?

While psyllium husk is a common ingredient in many keto tortilla recipes due to its binding properties, some individuals may prefer to avoid it due to digestive issues or personal preferences. This article focuses on recipes that achieve a similar texture and pliability without the use of psyllium husk.

Net Carbs: A Key Consideration

When evaluating keto tortilla recipes, it's essential to pay attention to the net carb count. Net carbs are calculated by subtracting the fiber content from the total carbohydrate content. This number represents the carbs that the body actually absorbs and uses for energy, making it a more accurate measure for keto dieters. Medical News Today uses a simple equation to determine net carbs. They deduct the fiber and ½ of the sugar alcohol content from the total carbs to get the net carbs. Keto tortilla recipes often show net carbs.

Read also: Easy Low-Carb Cheese Crackers

Key Ingredients for Keto Tortillas (Without Psyllium Husk)

Several ingredients can be used to create keto tortillas without psyllium husk, each offering unique properties and flavor profiles.

Almond Flour

Almond flour is a popular keto-friendly substitute for wheat flour. It's made from ground almonds and is relatively low in carbohydrates and high in healthy fats. WebMD confirms a ¼ cup of almond flour has 5 g of total carbs, 3 g of fiber, and 1 g of sugar. The net carbs are only 2 g per ¼ cup if you calculate them with Medical News Today’s equation. So, almond flour has a keto-friendly number of net carbs.

Tips for Using Almond Flour:

Almond flour can be substituted with sunflower seed flour on a 1-to-1 ratio. Given its similar fat and protein content to almond, this really is the best sub out there for those of you with nut allergies!
Be mindful of the almond flour's moisture content, as it can vary depending on the brand and how it's processed. You may need to adjust the amount of liquid in your recipe accordingly.
For a nut-free version, you could try sunflower seed flour.

Coconut Flour

Coconut flour is another excellent option for keto tortillas. It's made from dried coconut meat and is very absorbent, requiring less flour to achieve the desired consistency.

Tips for Using Coconut Flour:

Coconut flour is a bit of a trickier one to sub as its more unique in its behavior, but still totally doable.
When cooking, coconut flour burns rather rapidly. So while this does help you to get the traditional charred marks of flour tortillas, you do need to keep an eye out for them to keep them from burning. Having said that, you do want your skillet to be very hot in order for the tortillas to cook quickly (in under a minute) and stay pliable.
Due to its high absorbency, coconut flour is often combined with other alternative flours.

Oat Fiber

Oat fiber is a virtually carb-less ingredient that can add structure and texture to keto tortillas. Oh, and the neat thing about oat fiber is that it’s virtually carb-less (I’m assuming there’s a trace, but labels read 3g carbs - 3g fiber = 0 net carbs!).

Xanthan Gum

Xanthan gum acts like a binder to replace gluten. Which means that for best results I suggest not trying to sub this one.

Other Flour Alternatives

For example, only use two tablespoons of chia with a cup of almond flour.

Basic Keto Tortilla Recipe (Without Psyllium Husk)

This recipe provides a foundation for creating keto tortillas without psyllium husk. Feel free to experiment with different flour combinations and flavorings to create your own unique variations.

Ingredients:

1 ½ cups almond flour
2 tablespoons coconut flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup warm water
2 tablespoons olive oil

Instructions:

In a medium-sized bowl, add the almond flour, coconut flour, baking powder, and salt. Stir to combine with either a spoon or a whisk.
Add the water and olive oil and mix with a spoon until the dough comes together.
Then knead the dough with your hands until it's soft and smooth, about 30-45 seconds. You could also process the dough in a food processor if you wish.
You might need to add a little more water if your almond flour is quite dry and very fine. I used homemade almond flour (from blanched almonds) which was rather moist and not super fine. The dough should be slightly moist, but not sticky. Add a little more coconut flour if it's too sticky.
Depending on how large you want the tortillas to be, you can cut the dough into 4, 5, or 6 pieces. I made 6, but they were rather small (about 6 in or 15 cm), so I would recommend making 4 dough balls for larger tortillas. Using your hands, roll each piece into a ball. Use only 1 dough ball and cover the other ones with plastic wrap (you can keep them in the fridge while you finish making the first tortilla).
Lightly oil the middle of 2 sheets of parchment paper (or wax paper). Place 1 dough ball between the oiled sheets and flatten it with your hand, then roll it out with a rolling pin. Don't roll out the dough too thinly, otherwise, it might crack. Carefully peel off the top parchment paper.
I used a springform to make the tortillas round, but you can also use a bowl (see step-by-step photos in the post).
Lightly oil a non-stick frying pan or skillet and heat it up over medium heat. Flip over the tortilla with the paper, so that the tortilla touches the pan and the sheet of parchment paper is on top. Now you can peel off the parchment paper.
Cook the tortilla over medium heat for about 2-3 minutes, then flip it over and cook for a further 1-2 minutes.
Place the cooked tortilla on a plate and cover it with a kitchen towel. While one tortilla cooks, you can roll out the next dough ball and repeat the process.

Tips for Perfect Keto Tortillas

Achieving the right texture and pliability can be tricky when making keto tortillas. Here are some tips to help you succeed:

Measure accurately: Please measure all ingredients in grams (use my written measurements) on a kitchen scale, if possible.
Don't roll the dough too thinly: Be careful not to roll the almond flour tortillas out too thin, or they can crack.
Control the heat: Depending on your pan’s exact heat, you may need to slightly reduce/increase the cooking time of these keto-friendly tortillas.
Keep tortillas warm: Transfer the cooked tortilla to a plate and cover it with a kitchen towel (to keep it soft and pliable) while you prepare the remaining wraps.
Use a tortilla press: If you plan to make tortillas often, it could be a great idea to get a tortilla press. And for the roll out, using a tortilla press is much easier (I use this one!).
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.
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.

Flavor Variations

Once you've mastered the basic keto tortilla recipe, you can experiment with different flavors and seasonings to create a variety of options.

For flavored keto tortillas: It’s easy to adapt with the herbs, spices, and seasonings of your choice.

Serving Suggestions

Keto tortillas can be used in a variety of ways, just like traditional tortillas.

Read also: Magnesium Supplements for Keto

Alternatively, fill these keto wraps with your favorite hot or cold fillings - including these Air Fryer Falafels.
They are perfect for using as a keto flatbread, for wraps, tacos, burritos, nachos, quesadillas, and more!
Lately we’ve been making chicken soft tacos using this keto chicken stir fry recipe or keto fajitas.
Sandwiches- What is better than a classic wrap?
Breakfast- Make a breakfast wrap filled with scrambled eggs, salsa, avocado, and.

Storing and Reheating Keto Tortillas

Proper storage and reheating techniques can help maintain the quality and texture of your keto tortillas.

Yes, of course. You can freeze them for between 2-3 months. Add layers of parchment paper between the wraps, so they don’t stick together, then place within a bag to avoid freezer burn.
There are several ways to re-heat these keto wraps. You can use the microwave for 20-30 seconds, re-heat them within a pan, or in the oven (until warmed through). I like to sprinkle them lightly with water before reheating.
To store: Leftover tortillas can be stored in the refrigerator, covered in paper towels AND plastic wrap. The paper towel ensures it stays soft and fluffy, and less resistant to becoming dry. Tortillas will keep well for up to 5 days.
To freeze: Freeze leftovers in ziplock bags, and store them in the freezer for up to 2 months.

Store-Bought Keto Tortilla Options

If you're short on time or prefer the convenience of store-bought tortillas, several low-carb options are available.

Options to consider

NUCO Coconut Wraps have the best ingredients of any keto tortilla on this list. This might be the best option as far as ingredients and nutrition goes.
Crepini Egg Thins really lack is flavor. They don’t taste great, and they are on the thin side. Usually whatever you’re filling your soft taco with will break right through these. They are still a great option that we regularly buy though.
Mission Carb Balance Tortillas taste like they are fresh off the tortilla press. You can find them at most grocery stores these days and are a good option for making quesadillas and even Mexican pizza!
La Tortilla Factory Low Carb Tortillas can be found in most grocery stores these days and are a good for quesadillas, enchiladas, and tacos.

Things to remember when buying

One thing to consider when buying your low carbs tortillas at the store is most of them WILL NOT be gluten free.
As you can see there are more options for low carb tortillas than ever before. From making them by hand in your kitchen at home, to availability in just about every grocery store, your options are nearly endless.

Additional Keto Recipes Using Tortillas

The keto tortilla dough has multiple uses (outside of Mexican food, that is)!

Using leftover dough: If you want to make perfect circle low-carb tortillas and have some leftover dough, you can use this to make some nachos (either in the pan or in the oven).
Keto tortilla chips are the ideal snack. The Big Man’s World has a 3-ingredient keto tortilla chips recipe with modifiable spices.
Keto Focus has a low-carb keto wrap recipe for midweek lunches or dinners. The recipe has 14 g total carbs but has a low 4 g of net carbs.

Keto-Friendly Alternatives to Common Tortilla Fillings

To keep your meals keto-compliant, be mindful of the fillings you choose for your tortillas.

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