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Keto-Friendly Tortillas

Chef Dawn Ludwig
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.
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Course Side Dish, Snack
Cuisine American, Mexican
Servings 1 tortilla

Ingredients
  

  • tsp psyllium husks, ground into a powder (or use psyllium powder)
  • ¼ tsp chia seeds, ground to a meal
  • 3 tbsp almond flour
  • pinch of salt
  • 2 tbsp hot water
  • avocado oil, for brushing the pan

Instructions
 

  • Tip before starting: 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!

Notes

Nutrition (Per Tortilla)

Fat:
Carbohydrates:
Protein:
Calories:

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.
Fat: 53%
Carbohydrate: 26%
Protein: 21% 
Calories: 
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.
 
Keyword Grain-Free, Keto-friendly, Slow Carbohydrates