Low Carb Tortillas, Wraps and Chalupa Shells keep sandwich wraps and Mexican food on the menu. They are a wonderful gluten and grain-free option.
If you live a low carb lifestyle then you have been reaping the benefit of modern low carb ingredients and products. Once limited to oopsie rolls, soy flour, and lettuce leaves, our choices have expanded to include flax buns, almond bread and even low carb tortilla wraps made with resistant wheat: what's even more pleasant is that they all taste great! But, what if you can't have dairy or gluten? Choices just got a lot smaller, huh?
Not to worry, though. I'm sharing two great recipes that are not only easy to make, but are also high in fiber, low in carbs, versatile, and taste pretty darn good -- low carb tortillas and wraps. One recipe can be used to create a flatbread to be used as tortillas or wraps and the other can be used as tortillas for soft tacos and enchiladas, or fried for chalupas and tostadas.
The first recipe for low carb tortillas is a Low Carb Maven original. It's called the One-carb, gluten-free tortilla. We enjoy this recipe at least once a month in one form or another, for our soft tacos, enchiladas, chalupas and tostadas. This gluten-free recipe uses glucomannan powder -- the same ingredient used to make Miracle Noodles. My kids love these! I can't take any credit for the next recipe. It comes from Maria Emmerich's fantastic blog mariamindbodyhealth. She has many innovative recipes and I use this recipe for gluten free tortillas when I want a flat bread or soft taco wrap for my dinner. I especially like using it for thickened stews like green chile stew or pork carne guisada (better picture coming soon). This recipe forms a forgiving dough that is easy to work with. However, I have a few tips to help this recipe turn out right, every time...
Assemble all of the ingredients before hand. Measure the dry ingredients into the bowl and mix them thoroughly with a hand mixer or a whisk. Boil the water and have it ready. Beat the eggs well. Add the beaten egg to the dry ingredients and mix quickly and thoroughly, then immediately add the hot water and mix until combined, but do not over mix. Wait several minutes before forming the dough so that the psyllium can absorb the moisture. I like using NOW brand psyllium powder because it is affordable and does not turn purple like many health food bulk brands do.
Maria provides good instruction, but I felt it necessary to provide the tips because I am constantly interrupted by my kids and having to stop mid way is not a good idea.
Let's have a reality check here: Do these low carb tortillas, wraps and chalupa shells taste like the real thing? No. But they are a more than satisfactory substitution and we love them. I am currently working on some alternate formulations for low carb tortillas, wraps and chalupa shells.
Here's a helpful tip:
I used to roll out my low carb tortillas, sandwiched between two pieces of parchment, with a rolling pin and it was time consuming. I now get perfectly round low carb tortillas every time in a quarter of the time it took me before. What's my secret? I use a tortilla press that I bought on Amazon. I also use it to make crackers. I use it all of the time. It was well worth the money.
Here are two more recipes for low carb tortillas: One-Carb, Gluten-Free Tortillas or Zucchini Tortillas for Soft Tacos
Need something to put in those tortillas? These are sooooo good! Traditional Beef Fajitas
Both of the low carb tortilla wraps recipes below are 2 net carbs each, per tortilla. The numbers in the parentheses in the nutritional information, are for those made with coconut flour.
[Disclosure: This recipe contains affiliate links .]
Low Carb Tortilla Wraps and Chalupa Shells
Ingredients
Almond Flour Tortillas
- 1¼ cup almond flour
- 5 Tablespoons NOW psyllium husk powder
- 1 teaspoon salt
- 2 large eggs
- 1 cup boiling water
Coconut Flour Tortillas
- ¾ cup coconut flour
- 5 Tablespoons NOW psyllium husk powder
- 1 teaspoon salt
- 4 large eggs
- 1 cup boiling water
Instructions
- ***I use NOW brand psyllium powder and I regrind it to make sure it is as fine as can be.
- Boil the water and keep it hot.
- Grind your psyllium powder and measure 5 tablespoons into a medium bowl. Add the almond flour (or coconut flour), psyllium powder and salt. Mix together thoroughly with a whisk or a hand mixer.
- Into a smaller bowl, crack the eggs and blend with a fork.
- Pour the boiling water and have it ready.
- Pour the eggs into the dry mixture and with the hand mixer, blend until just mixed in. Add the boiling water and mix again until a dough forms. It will be cool enough to handle almost immediately, but let it sit for a few minutes to give the psyllium time to absorb the water.
- Heat a skillet or a large pancake griddle on the stove on medium high heat.
- Shape the dough into a large ball and split in half. Roll each half into a short snake and divide each section into five pieces. Roll each piece into a ball.
- Put a piece of dough between two oiled sheets of parchment paper and roll into a flat disk shape with a rolling pin or use a tortilla press to press it flat.
- Spray the hot pan or griddle with oil. Cook the tortilla until it is browned on one side, then flip over and cook the other side.
Notes
Nutrition
Heather
I love food, and cooking. Now keto lifestyle for 3 + years. Never going back as l feel great most of the time. But exploring different staples ie? Breads and crackers even if l never do get ideas to incorporate in my way. Lonely however as nobody to share with. Thankfully internet does help. I am not a Facebook user or fan lol
Kim Hardesty
Hi Heather. I love food, too, and am happy you feel great on your way of eating. Thanks for taking the time to say hello. Have a great week. -Kim
bob
ok. i must have done something wrong, but can't figure out what. Followed recipe, even waited to get the psyllium husk powder online. Dough was pasty, not sure how one would make a ball out of that. This made a sticky sloppy goo that when cooked wasn't really edible. It would be better to just suck it up and eat the carbs on this one I think, or just eat whatever filling you made on its own. Thanks for the write up, but it is not a tortilla.
Kim Hardesty
Hi Bob. Did you use boiling water? And did you use the coconut flour or the almond flour? The ingredient ratios are different for each one. Yes, it is a little sticky, but it should not be "sloppy". It should make a dough that can be handled easily with oiled hands if it's a bit sticky. -Kim
Anshu
Hi,
First time reader but now a subscriber.
What would you substitute egg for? I don't eat eggs. Can i use yogurt or flax egg?
Thankyou
Kim Hardesty
Hi Anshu. I don't think an egg free version of this recipe will work. -Kim
Ruth Mitchell
Made tortillas today. One of the few lchf bread like recipes that work. Thank you
Laurie
Can you use egg whites instead of the whole egg?
Laurie
Kim
I guess, Laurie. I've never tried all egg whites before. You may need to add a touch of oil to the dough. -Kim
Kendra Winters
Kim, I actually have a question about your tortilla press. Have you ever used a tortilla 'maker' that cooks it after it presses it? More like a waffle maker? If this dough would hold up in that type of situation for cooking?
Kim
What a great question, Kendra. I do not have a tortilla maker. That sounds very convenient. You would have to get the psyllium dough really thin because it tends to shrink upon itself as it cooks. -Kim
Della
What's the best way to store these for later if you make several ahead of time?
Kim
Hi Della. I place a piece of waxed paper between them and put them into a ziploc bag for freezing. They will keep in the freezer for a few months. If I'm going to be using them during the week, I'll put them in a ziploc bag in the refrigerator. I just warm them gently in a dry frying pan for best results, but a few seconds in the microwave works, too. -Kim
marla
thank you... these came out perfect
Martha
What size tortilla press did you buy on Amazon? Do you have a link?
Kim
Hi Martha, this looks like the one I have: https://www.amazon.com/Heavy-Gauge-Reastaurant-Tortilla-Smart-Cook/dp/B00PBXQMX0/ref=sr_1_5?s=kitchen&ie=UTF8&qid=1526958360&sr=1-5&keywords=tortilla+press -Kim
Martha
Hello. Is there a substitute for the almond or coconut flour? I'm allergic to both.
Kim
Martha, many people use ground sunflower seed flour as a substitute. Sometimes it will react with rising agents and turn baked goods green, but it does not affect flavor. -Kim
Christy
Beautiful post! I am curious, are the tortillas pictured at the top (the ones that are puffed up) examples of your "One-carb, gluten-free tortilla" recipe? I ask because I didn't see those pictures on the actual "One-carb tortilla" page when I went there. How did you manage to get them to puff up so beautifully? And do they end up staying that way, and hardening, or do they deflate and stay soft and foldable? Thank you so much for sharing these.
Kim
Thank you Christy. Yes, those are the one carb tortillas once fried in oil. They do stay puffed up like that. They are less crisp like a fried corn tortilla but stand up to fillings really well. They are more crispy/chewy (or tough?) than super crispy and not foldable. We like them, although I haven't made them in a looooong time as I am always working on developing new recipes. I also like the softer psyllium tortillas developed by Maria Emmerich. They make beautiful and filling wraps for a nice thick pork stew. I hope this helps. -Kim
Bonnie N.
When you say you use a tortilla press to flatten the disks before cooking, is your tortilla press hot (turned on) or cold (turned off)? I have a 10-inch tortilla press but I couldn't tell from how your instructions are written if it should be hot or cold. Thanks in advance for the clarification!
Kim
Hi Bonnie. My tortilla press is small and not electric. It is cold when I press. I didn't know there were hot ones. -Kim
Matt
These look really good! I can't wait to try them.
Ginger Becker
hi Kim. i made your wraps with psyllium powder and they turned out purple. Do you have any idea where i went wrong? My husband really liked them, but the coloring was a bit disturbing! i am quite impressed with your recipes.
Kim
Oh, Ginger, that happens sometimes with some types of psyllium powder. It may be a reaction with the other ingredients. I'm not sure why some brands do it and others do not. I used to use Now Phyllium husk powder and it didn't turn purple, however some readers have told me that their Now brand did turn purple. The only brand that I know of that still delivers a white product is Jay Robb, but it is expensive. I hope this helps. Thanks for the nice compliment. Enjoy your week. -Kim
Glenda
Do you fry them for chalupa shells instead of using the skillet? Or make them normal and then fry them?
Kim
Hi Glenda. Great question. I am realizing that I should probably re-write this post. The recipe made with the psyllium powder (the recipe from Maria Emmerich) is what I use to make low carb wraps when I want a lot of fiber. I flatten them in my tortilla press, then cook them in a pan with just a touch of bakin spray. I love them, although I have been using the Almost Zero Carb Wraps lately. The 1 carb tortillas made with konjac powder are what I fry to make the chalupa shells. First, I flatten them with my tortilla press, then I cook them in a pan with a spray of baking spray. Then I put them in the fridge until I plan on frying them for chalupa shells. I hope this straightens out any confusion. -Kim
Pauline A
Hi Kim
How well would these freeze, please?
Kia Ora from New Zealand!
Kim
Hi Pauline. Thank you for sharing your wonderful Maori greeting! The psyllium wraps freeze very well. The chalupa shells also freeze well, but benefit from being warmed up in the oven. Thanks! -Kim
Annie (Gypsie)
Kim, I've been looking for a good tortilla press. Which one did you purchase? Thank you. This is a great post. I'm also curious about the glucomon powder. I've not used it as yet.
Kim
Hi Annie. I purchased the Victoria brand tortilla press (8 inch 85008) on Amazon. Glucomannan powder comes in a big package and only a little is used at a time. You may not want to make the purchase until you check out to see the availability of recipes on-line. Trim Healthy Mama (THM) recipes use Glucomannan but I think you would find many more recipes for psyllium husk powder than glucomannan. Honestly, I'm starting to use crepes for my enchiladas now. I liked these 1 carb tortillas very much when I posted this recipe. They have a nice bite to them and are very substantial. They (and Maria's psyllium wrap recipe) take some time to make, so I suggest making them the day before. I still like them when I make tostadas. Again, they do not get as crispy as corn tortillas do when fried, but they will support your toppings. I hope this infor helps. Thanks for your question Annie. -Kim
DONNA
I AM ALLERGIC TO PSYLLIUM... CAN CHIA SEEDS BE USED AS A SUBSTITUTE?
Kim
Hi Donna, great question. The recipe for the psyllium wraps was developed by Maria Emmerich from mariamindbodyhealth.come Search her site for "tortillas" and then ask her for the best answer. My gut is telling me "no", but she may have a better idea. There is a recipe for pork rind tortillas/wraps on this site (LowCarbMaven) and you can search for it by typing in "wraps". I also have a recipe for chalupa shells made with glucomannon powder (konjac) which you can search for by typing in "chalupa". I hope this is helpful. Have a nice day. -Kim
Veronica@downcakerylane
What a great idea! I haven't tried making my own wraps yet, now I'm inspired! Im gluten free most of the time so these will make a great lunch or dinner option.
Kim
Hi Veronica. Thank you. I hope you like them. It's a great recipe. Make sure to check out Maria's blog. She has so many great recipes. -Kim