Gluten Free Tortillas

By June 12, 2013Uncategorized

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Gluten Free Tortillas

 

Gluten Free Tortillas
 
Prep time
Cook time
Total time
 
Author:
Serves: 10
Ingredients
  • 1¼ cup blanched almond flour (or ¾ cup coconut flour)
  • 5 TBS psyllium husk powder
  • 1 tsp Celtic sea salt
  • 2 eggs (4 if using coconut flour)
  • 1 cup water (or Marinara – for “tomato basil” flavor)
Instructions
  1. In a medium sized bowl, combine the almond/coconut flour, psyllium powder (no substitutes: flaxseed meal won’t work), and salt. Add in the eggs and combine until a thick dough. Add water (or marinara) into the bowl. Mix until well combined. Let sit for a minute or two until the dough gels up.
  2. Separate into 10 balls (about 2 inches in diameter). Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Top with another greased piece of parchment. Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. This dough is very forgiving, so if you don’t make a circle with the rolling pin, use your hands to perfect your tortilla.
  3. Heat a large pan to medium-high heat with coconut oil or coconut oil spray. Once hot, place an unbaked tortilla on the pan (if the tortilla sticks to the parchment the first time, as it did for me, use your hands to close up any holes…the dough is still very forgiving) and saute until light brown, then flip and bake through. Makes 10 servings.
Notes
NUTRITIONAL COMPARISON (per tortilla)
Traditional Tortilla = 140 calories, 3g fat, 4g protein, 25 carbs, trace fiber
Almond Flour Tortilla = 105 calories, 7.5g fat, 4.1g protein, 5.6g carb, 3.8g fiber (64% fat, 16% protein, 21% carbs)
Coconut Flour Tortilla = 71 calories, 2.6g fat, 3.4g protein, 7.4g carbs, 5.2g fiber (33% fat, 20% protein, 42% carbs)
 

85 Comments

  • Cheryl says:

    Thank you so much for this recipe! I so love tortillas and hate to buy the low carb ones in the store! Any other low carb tortilla recipes were more crepes than tortillas.

  • Anna says:

    Is psyllium husk powder safe to have when you are on medication? I’m on birth control and metformin (for type 2). Starting to follow your recipes and was wondering about this supplement. I get nervous trying new things especially now that I’m on medicine. Thanks!

  • Andrea Lawry says:

    Maria, I had to tell you this was Devine. I wanted to make pizza tonight but I did not have Ali the ingredients to make your best pizza crust, but I did have the stuff to make your wonderful tortilla recipe.

    I did add a bit of basil, Cayenne pepper and some garlic powder to the mix, and I did double it to make a 17×11 cookie sheet pizza crust to feed the family. After pressing it into the pan I baked at 350° for 20 min. I let it cool then put some Pinjur roasted pepper sauce as the base sauce on it. Topped with pressure cooked chicken breast diced, black olives sliced, some parmesan cheese, shredded mozzarella, a bit of cheddar too, and some feta. Baked again for 12 min. Added some avocado, and was in heaven.

    I hope this was not an over kill, but is was so good I had to tell you.

    I can’t figure out how to add my picture here to show you how it looks sorry.

  • Alison says:

    Almost every time I have made these, they are grainy. I have tried a coffee grinder to ground the psyllium husk powder more, I have made both versions-coconut flour and the almond. I like the flavor of the almond flour ones better. But, no matter what I do, more often than not they come out grainy. Any suggestions?

    • cemmerich says:

      Some coconut flours absorb more moisture than others so that might be making them grainier. Try less coconut flour or more moisture. 🙂

  • […] carb/ketogenic convenience foods for themselves!  Today I made Maria Emmerichs tortillas.  Find the recipe here!!  Again, Maria Emmerich is the best low carb cook that I know of and I encourage you to read her […]

  • Charmian says:

    Hi from Oz! really love the look of these and will be making them very soon!….any chance you think this dough might work to run through my pasta machine to make lasagne sheets? What are your thoughts? I’ve made your bread rolls will psyllium husks and they were quite sticky to work with…..would I be better making the tortillas then cutting them up and using as pasta? Cheers and thank you so much for all your blogs and recipes, you’re amazing!

  • Kristin says:

    I’m currently not eating eggs. Can you make these with anything else?

  • Lynnette says:

    I made these the other night but no matter how much I greased the parchment the tortillas stuck. To get them off the parchment and into the pan and I had to make them fairly thick. The finished product was approx. 3/8″ thick and so they dominate anything I try to use them for. Any tips?

  • Naomi says:

    I just headed into the kitchen to make these for dinner…and discovered my coconut flour canister is empty!! Eeek!! I do have a whole bag of Honeyville Oat Fiber….any chance at all it will work for a 1:1 swap for the coconut flour?

  • Janet t says:

    hi maria is there a tortilla machine that you could recommend? have you tried that?? thanks, love the recipe, have some frozen. delicious.

  • Janet t says:

    thanks so much maria, you have made such a difference in my life. I feel so good! it’s incredible. I appreciate you.

  • Veronica says:

    I’m off work on Mondays so I prepare meals for the whole week, so I was wondering if I can freeze these tortillas…

  • JCJ says:

    Help! Is the 1 cup of water supposed to be hot or boiling? I put in room temp water and let it sit and it is mush. Do I need to us a hand mixer to combine?

    • cemmerich says:

      No. Some brands of coconut flour absorb more moisture than others. If it doesn’t set up after a minute or two, you can try adding a little more flour.

  • Kari Bryant says:

    I don’t have the JRobbs psyllium husk powder, but one that turned purple with the bread. Will it also turn purple with these tortillas? My kids wouldn’t TOUCH the purple bread. :/ Thanks!

  • Just made these and they taste delicious. I added garlic powder for extra kick. Also i was too lazy to roll them out (they were sticking too much) so I just made them thicker and cut them in half with a knife after they cooled for a bit

  • Denise says:

    Very, very good! I added 1/4 tsp garlic powder.

    Thank you for the recipe. 🙂

  • angela says:

    When measuring the psyllium husk, is it supposed to be superfine like in the bread recipe (5 T=45 g)? I have the powder but don’t know if I’m supposed to grind it more.

    • cemmerich says:

      Just try measuring out 5 TBS and weighing it. That is the best way to see if yours is close to the right texture. 😉

  • Cheryl says:

    Try using the pan method that Craig mentions in his thin crust pizza recipe to get the shape. It makes a perfect circle and distributes the dough evenly. You can always roll it out more if necessary. Psyllium husk is grainy, however when combined with the correct fillings it isn’t overwhelming. I need to keep my pan heated over medium heat due to a stove that has a mind of its own. Always err on the side of caution and lower the heat to cook longer if you have an unruly unit. Maria thank you for all these amazing recipes and your dedication to helping us heal ourselves through food. Your tireless effort is appreciated more than you can know. ❤️❤️

  • Jessica says:

    I can’t wait to try these! Can I refrigerate the dough? Like if I only want to cook 2 tortillas at one time? Or should I just cook them all up and freeze or refrigerate the rest? thanks!

  • Jill says:

    These started out as a disaster for me. Way too sticky, I couldn’t get them to roll. After some frustration, I made them thick and sort if square. Looking nothing like tortillas, I rebranded them “naan” and ate them with a steak and broccoli curry. The thickness of the naan soaked up the curry and was petty delicious.

  • JCJ says:

    Love these tortillas. Just so hard to roll out. Mine look nothing like the picture. Could you please do a video? I saw the one where you make the bread. My “dough” is never that firm. I use fine ground almond flour. Thanks!!

  • Melissa says:

    Made these tonight for dinner (shrimp tacos) 🙂
    I used 1/4 cup coconut flour and 3/4 cup almond meal(give or take a tablespoon), since I don’t like just one or the other. It worked great! I just put the parchment on a cookie sheet, put a round of dough down, then the next piece of parchment, and used my heavy cutting board to smash it down. It was perfect. 🙂
    You do have to pull the first piece of parchment back rather quickly and keep it close, but it still was not terrible to work with. I just kept the coconut oil beside me(regular, not spray) and kept everything oiled up, including my hands. 😀
    Delicious! I will be making these again but in bulk. Heh.
    Thanks for another great recipe Maria.

  • Melissa says:

    Forgot to mention that I also added just one more egg since I was only using a little coconut flour, in case anyone wanted to try it that way. 😉

  • […] bread, or crackers once a week for lunches and dinners (I doubled these tortillas recently.  Last night we had them loaded for beef tacos and guacamole–my […]

  • […] Gluten Free Tortillas from Maria Mind Body Health […]

  • […] 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 […]

  • Estelle says:

    You are right Maria this dough is very forgiving 🙂 I made half the recipe and used half my homemade sunflour and pumkin seed meal (soaked and dried seeds) in stead of almond/coconut flour since I have recently started experimenting with pumpkinseed/sunflour and marinara in stead of water. The result was fabulous! Any thougts healthwise on my substitutions?

  • Estelle says:

    Yay! Thanks Maria 🙂 Dont know what I would have done without you and Carolyn Ketchum 🙂 thank you for a great recipe

  • Kristi says:

    These are fantastic. Instead of rolling them out, which didn’t work well for me, I just flipped them back and forth in my hands like I’ve seen some women making corn tortillas. This motion seemed to help flatten them more. Also, once in the pan, I was pushing down on them with my fingers and they easily flattened out a bit more. (I did use a bit of almond flour on my hands as well, to help with the stickiness of the dough. Love these tortillas and the bread recipe. Thank you Maria!

  • Di Rogers says:

    I love these, more importantly, my husband loves them. I rolled them between 2 pieces of parchment (well oiled, I use coconut oil in a misto sprayer), then I peeled the top layer off and flipped them into a heated pan, let them cook for just a few seconds..then peel the top layer of parchment off. Works like a charm, although you do have to peel it off slowly.

  • Anna says:

    Does this mean that the almond tortilla is only 1.8 net carbs?!? That would be awesome! If it is, then I have to try.

  • Kyra says:

    Made these tonight and my husband and kids ate them up! The family had bean and cheese burritos while I just had quesadillas-and within in minutes the entire batch was gone! I’m a happy momma and chef 🙂 THANK YOU!!!

  • Anne o says:

    Just made these- excellent!! Thank you Maria. I’m making Mexican breakfast burritos in the morning with scram eggs, bacon, onions peppers. Plan to freeze some. What a service you provide to us Keto LC people– many thanks.
    The one I tested today was made into a quesadilla with homemade pico. YUM.

  • Dawn says:

    Maria, do you just put the dough balls into your hot cast iron tortillas maker and press it closed to get it to spread out evenly?

  • Erica says:

    so would these be ok with a 20g total carb allowance? I have shied away from psyllium husk recipes for that reason…Because net carb is not recommended correct?

  • Crystal says:

    Could these be deep fried to make chips or harder tortillas? And if so would that be after you bake them or instead?

  • rowena says:

    I misread the recipe and made these with BOTH the almond meal and coconut flour – doh! Still worked though but probably not as floppy as if I’d made them with almond meal alone. Yummy too!

  • Connie says:

    Decided to give myself a “treat” after losing 25 lbs (nut and dairy-free). So, I bought the ingredients to make tacos, including cheese! These were so good!!!! I loved every bite of my “reward!” I couldn’t believe how delicious the tortillas were! My dough was somewhat stiff, so I wet my hands with water before rolling the dough into balls, and it worked just fine…no sticking at all. Then, I rolled them out between two pieces of big box store paper sandwich wraps, without using oil. I peeled the top paper back at almost 180 degrees, and the tortilla remained completely intact. But, there was no way I could get the thing to budge off the bottom paper. So, I threw it into the microwave, uncovered, and cooked it for a minute. I let it cool for a few seconds, then slid a spatula under the tortilla, and without too much effort, I was able to easily remove the tortilla from the paper and throw it in the pan to fry. Next time I make them, or esp if I was cooking them for others, (it’s just me), I would microwave and de-paper all of them (perhaps even earlier in the day), then fry or bake them just before serving. Now, I must get back to being nut and dairy-free!

  • Kristin says:

    Thank you for this! Do you think lupin flour would substitute adequately for this? I am wanting to try it and desperate for tortillas again.

  • Joe says:

    Hello Maria,
    Nice recipes. Let me share with you something that made your tortilla recipe go over the top! I added one scoop of non flavored whey powder and one tspn of cream of tarter. I used a tortilla press to shape with oiled folded parchment paper that held it together right thru the initial cooking stage. .
    I lightly fried/sautéed in a non stick pan and let cool. Before I used them , they went into that pan, but with an inch or more of hot canola oil for ten seconds per side. Folded into a taco shape before they cooled and set up.
    The first one I ate with nothing on it and the taco style ones were incredible! Too good for me not to share with you!

  • Stephanie says:

    I just made these tortillas without any coconut oil or coconut flour — just almond flour and olive oil. They are fantastic and the flour is easy to work with!

  • Krystal Dy says:

    Thanks for this awesome tortilla recipe made with all good ingredients. Just made one and smothered with some Kerrygold…..enough said

  • […] 6 (6 inch) “healthified” tortillas, warmed (click HERE to find) […]

  • Preeti says:

    I tried them today and they tasted awesome ! My husband is a type 1 diabetic and is already on a Dr Bernstein recommended diet. I am a vegetarian and am trying slowly to shift into a more nutritious eating lifestyle. Thanks so much for your recipes. Am trying to find substitute for our regular food. Have tried bread and tortillas. Both have turned out great.

  • Corey says:

    Made these for dinner tonight. My kids have been missing build your own taco nights. My eleven year old declared them the best tortillas ever and asked if I would make them again soon and if we could have them often. I call that a huge win! Thanks for the wonderful recipe. Finally a tortilla that is flexible.

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