Keto Tortilla

With so much talk about ketogenic diets (usually referred to as “keto”), we decided to discuss what a keto diet is, what makes AH different, and how our recipes can be used to accommodate the keto friends in your life. And, of course, we have included a new recipe for you to try.

Keto vs AH

Nutritionally speaking, a keto diet is comprised mostly of fat. Simply put, the goal is to transition your body to using ketones (created by burning fat) for fuel instead of carbohydrates. This means you need at least 70% fat, moderate protein at about 15%, and only a very small amount of carbohydrate (typically less than 50 grams a day).

The Always Hungry (AH) Solution, on the other hand, emphasizes the quality of the carbohydrates you eat rather than eliminating them completely. In AH Phase 1, where carbs are the lowest, we recommend you follow a diet of about 50% Fat, 25% Protein, and 25% Carbohydrate. These ratios become even more moderate in Phases 2 and 3. Our goal is a sustainable way of eating that incorporates a wide range of tastes and optimizes health benefits with as little restriction as possible.

AH focuses on the quality of carbs in your diet, rather than strictly focusing on quantity. Not only does this open up many food choices that would not be allowed in a traditional keto diet, but it is also much easier to stick to. AH includes many healthy fruits and beans in Phase 1, and then sprinkles in whole kernel grains and starchy vegetables like sweet potatoes in Phase 2 as tolerated by your body. Eating this way, most people can get the benefits of a higher fat, lower carb diet without the nutritional restrictions.

Keto for Health Conditions

As Dr. Ludwig’s team explores in his study on Type 1 Diabetics, and some compelling studies on the effect on some cancers, a keto diet can be beneficial for some people and definitely for some health conditions. It doesn’t come without it’s difficulties though. One of the barriers to entry of Keto is that getting into ketosis can take a week or so and can include a period of brain fog and other unpleasant symptoms as your body adapts. Then, once you’re in ketosis, it’s important to stick to it to keep up the benefits. Deviations into carbohydrates can derail you in one meal. We recommend that if you explore a ketogenic diet, you do so with some oversight from a physician or dietician specifically trained in keto.

Benefits Without the Restrictions

One article dubbed us keto-light because of our emphasis on the benefits of fat in the diet without the restriction of other macronutrients in our ratios. We want to help our readers find the sweet spot at maximum benefits for as little restriction as possible.

Allowing for broader food choices in AH, lets most people experience benefits to their insulin levels and health goals without the barriers to entry of more restrictive ways of eating. This means you can live your life a bit more widely. While many of our readers find that eliminating foods like dairy, gluten, or meat will benefit them, it is not a pre-requisite. And at the same time, our recipes will accommodate any of these choices.

As you follow AH, you’ll find that accommodating a variety of taste preferences and food choices is an important tenet of our way of eating and living. In our books, you’ll find a list of variations at the end of recipes showing you how to make them vegetarian, or dairy-free, or gluten-free, or vegan. We think that finding ways to allow everyone to sit at our table is a key to the sustainability of what we do. So, how do you accommodate someone in your life who is keto?

Keto Friendly Tortillas

As we discussed above, a full keto diet might be the best choice for certain individuals. At AH, we always want you to put your body first, and find a place at your table for those who have other dietary needs. If you or someone close to you decides to try keto, or just wants to incorporate some keto recipes into your meal plans, wouldn’t it be nice to have an Always Delicious recipe ready?

The tortilla recipe below is a perfect way to serve a table of people with varying dietary needs. They hold together just like a traditional tortilla and can be filled with whatever foods best suit your needs. We’ve developed and tested it, as always, for maximum deliciousness and optimum macronutrient ratios.

If you’re in Phase 1 of AH, you might fill these with beans, cheese, and avocado, and eat it with a side of berries and whole-milk Greek yogurt. If you’re following a keto diet plan, you might choose to fill your tortilla with scrambled eggs, cheese, avocado, and sour cream. The best part is that you can all sit at the same table and eat the same meal.

Scroll down to see a complete meal suggestion!

Click here for a printable version of this recipe.


Makes 1 Tortilla

1 1/2 tsp psyllium husks, ground to a powder (or use psyllium powder)*
1/4 tsp chia seeds, ground to a meal
3 TBS almond flour
pinch of salt
2 TBS warm water
avocado oil for brushing the pan


I use a coffee grinder to grind a few tablespoons of psyllium husks at a time and the same for chia seeds. Then, I store them in jars. It makes grinding them easier, and means that I have them already ground when I need them.

Once ground, combine 1 1/2 tsp psyllium husks and 1/4 tsp chia seeds with 3 Tablespoons almond flour and a pinch of salt in a small bowl.

Add water. Stir and form into a small ball or disc of dough.

Heat a cast iron skillet and brush lightly with oil.

Roll the dough between two pieces of parchment paper into a 4- to 5-inch tortilla.

Remove the top piece of parchment and turn the tortilla onto a hot cast iron skillet. Remove the remaining piece of parchment.

Cook for 2-3 minutes on each side, or until lightly golden.

Fill with your favorite fillings as you would a tortilla. Serve and Enjoy!

Complete Meal

AH Phase 1: Fill each tortilla with 1 egg and 1 egg white, scrambled, 1/3 cup beans, 2 tablespoons shredded cheese, and 1/4 of an avocado, sliced. Serve with a side of 1/2 cup berries and 2 tablespoons plain, whole-milk Greek yogurt.

Carbohydrate: 26% Protein: 21% Fat: 53%

How do you then take this meal and make it keto friendly? First, eliminate the beans and berries since those are adding carbohydrate. Use whole eggs instead of an egg white, and increase the amount of oil used to cook the eggs. Lastly, instead of using Greek yogurt, top your tortilla with sour cream. Keep the cheese and avocado the same.

  • Greg Jordan

    Brilliant, as always (hungry)!

    • DrLudwig

      -Chef Dawn

  • mammadeb

    I’ve made the keto friendly tortillas using Chef Dawn’s recipe including almond flour and coconut flour and the psyllium husk powder (I used the psyllium husk powder by NOW). The tortillas turned out well except they have a gritty taste…like sand. Someone suggested I put the hot water with the psyllium powder first to dissolve the psyllium powder and I tried that….but they were still gritty. Any suggestions? or is this just how they are? I can’t get any additional answer on the Facebook page. I really want to like these as they turn out well except for the gritty-sandy taste. thanks

    • drdavidludwig

      I make these all the time and have never had them turn out gritty. Perhaps check the almond flour that you are using? Is it blanched, fine-ground almond flour? Also I have been using a new recipe that adds a bit of coconut flour. Check out the Chapati version of this recipe here and see if that helps it. This one also leaves out the chia which might be adding a weird texture. Hope that helps.
      – Chef Dawn