If you’re like most keto dieters, than there are probably plenty of great foods you’re missing! If one of those happen to be tasty tortillas, then you’re in luck!
In this article, we’re going to take a look at an easy and low-carb tortilla wrap recipe so you can start enjoying them again in a variety of ways, from quesadillas and fajitas to wraps and more.
Most grocery stores and restaurants typically house two types of tortillas: corn tortillas and wheat flour tortillas.
While the corn variety started off as the standard, once it was discovered that wheat flour could provide a solid tortilla base — this was a game changer.
Now both corn and wheat flour are equally popular and come from two different sources. Wheat flour tortillas are made from wheat flour that is finely ground whereas corn tortillas are made from a type of thin flatbread that is made from ground maize.
Tortillas are popular in dishes due to their versatility. You can eat them cold, hot, and use them in all kinds of excellent dishes.
Flour tortillas are typically soften and more pliable. Corn tortillas are similar, but provide a more chewy texture. The macronutrients of tortillas vary greatly based on whether you purchase them at the store, order them at a restaurant, or make them at home.
The typical corn tortilla is roughly 62 total calories per ounce plus 12 g of net carbs, 1 g of fat, 2 g of fiber, and 2 g of protein.
Wheat flour tortillas are pretty close, providing a total of 85 calories per ounce, 14 g of net carbohydrates, 2 g of fat, 2 g of protein, and less than a gram of fiber.
The keto diet recommends a daily carb intake of anywhere between 20-50 grams, which means that just two ounces worth of tortilla could kick you out of ketosis.
If you’re on the keto diet, you probably want to steer clear of tortillas. Additionally, pre-packaged flour tortillas can often have some harmful ingredients, such as parabens. Parabens are chemical preservatives which were found in 90% of food bought in a supermarket in a 2013 study1.
So are these prevalent parabens something to worry about? According to a 2004 study2, findings showed a link between breast tumors and the concentration of parabens in the tissues.
You’ll even notice a lot of beauty products and shampoos advertising that they are paraben-free because of the media attention this chemical has received.
Ever heard of almond flour tortillas? Believe it or not, but almond flour is an excellent wheat flour substitute in almost any baked goods recipe, and you’ll be happy to know that typically the ratio of substitution is about one-to-one.
So if you’re making a batch of chocolate chip cookies that calls for 2 cups of regular flour, you can use the same amount of almond flour.
The difference between the two flours is that almond flour is much higher in fat and doesn’t require as much butter or shortening as you’d use when cooking with regular flour. Additionally, due to its higher fat content, you may need to add baking powder or eggs into your recipe.
Almond flour is made simply by boiling almonds in water (which will remove the skin) and then grounding them into a fine, powdery-like flour that has a mildly sweet taste.
Aside from being low in carbs and high in deliciousness, almond flour is also packed with some great health benefits, such as improving cholesterol, heart health, and even helping to fight cancer3.
Finally, the low-carb and tasty tortilla you’ve been waiting for!
These tortillas are incredibly easy to make and only require three ingredients: almond flour, mozzarella, and salt.
Despite their simplicity, they make for excellent wraps, burritos, and sandwiches that will fit in perfectly with your keto lifestyle!
When using mozzarella cheese in this recipe, be sure to use only grated, part-skim mozzarella since it has a better stretch than other types.
You’ll also want parchment paper and a rolling pin handy to roll the dough. Make sure to work quickly, as the dough only stretches when it’s hot.
- 2 cups part-skim grated mozzarella cheese
- 3/4 cup almond flour
- 1/2 teaspoon salt
- Calories: 280
- Fat: 22.5 g
- Carbs: 6.5 g
- Protein: 20.5 g
- Fiber: 2.2 g
- Net Carbs: 4.3 g
1. Preheat your oven to 365 degrees Fahrenheit. Cut out five pieces of parchment paper about 14 inches long and have a rolling pin along with 2 cooking sheets available.
2. Over high heat, use a pot partially filled with water and bring it to a simmer. Then turn the heat to low.
3. In a mixing bowl, add the cheese, salt, and almond flour. Place this bowl over the pot of simmering water so it catches the steam (a double boiler works well for this). Stir ingredients constantly.
4. As the cheese begins to melt, the ingredients will develop a doughy appearance. Once it starts to hold together in a ball, turn it out onto a piece of parchment paper.
5. While your dough is still hot, kneed it to completely mix the ingredients. Then divide the dough in 4 equal sections.
6. Take one section and mold it into a ball, which you will then place on a piece of parchment paper. Pat it into a disk shape and cover with another piece of parchment paper. Using the rolling pin, roll it into roughly a 9 in. circle.
You might need to turn the dough and straighten out your parchment paper if it gets wrinkled. Remove the top sheet of parchment paper and place the bottom sheet of of parchment that contains the dough on a pan. Set aside.
7. Repeat #6 for the second ball of dough. Place both tortillas on the pans in the oven and bake for about 5-7 minutes, or until the outer edges begin to brown. Watch them carefully, as they can burn easily. While these two tortillas are baking, roll out the other two tortillas the same way as the first two.
8. When the first two are done baking, remove them from the oven and place them onto a cooling rack. Put the final two tortillas on the empty pans and bake for 5-7 minutes as well.
10. Fill up your tortillas with fillings of your choice while they’re still warm for best results.
 Liao C, Liu F, Kannan K. Environ Sci Technol. Occurrence of and dietary exposure to parabens in foodstuffs from the United States. 2013 Apr 16;47(8):3918-25.
 Darbre PD, Aljarrah A, Miller WR, Coldham NG, Sauer MJ, Pope GS. Concentrations of parabens in human breast tumours. J Appl Toxicol. 2004 Jan-Feb;24(1):5-13.
  A. Davis, Paul & Iwahashi, Christine. (2001). Whole almonds and almond fractions reduce aberrant crypt foci in a rat model of colon carcinogenesis. Cancer letters. 165. 27-33.