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Quesadillas

Posted by Maria Emmerich in bread, egg free, gluten free, kids, main dish, Mexican 22 Feb 2012

Testimony of the Day

“When I first met Maria, I was eating a ridiculously low amount of fat and calories and working out every day, sometimes twice a day. I was unable to lose weight. I had been to my doctor, an endocrinologist, and a personal trainer who all told me the same thing….eat less, work out more. I was at a point where I was ready to give up. I was doing everything I was “supposed” to be doing, but I was still fat.I started consulting with Maria and bought her books. I was surprised by the amount of information I didn’t know about how to properly fuel my body. In four weeks, I lost 22 pounds. I was thrilled!

On the fourth week, my scale broke. I decided to measure myself for fun that week. I carefully took my measurements and then forgot about them. Ten days later, I remembered and decided to retake my measurements. I wasn’t expecting to see much change, as it had only been days, but was hoping to see tiny changes in the right direction. My jaw DROPPED to find that I had lost 1.5 inches off of my hips and 1.5 off of my waistline, 2 inches off of my chest and EACH thigh, and a half inch off of my bustling. In TEN days! The changes in my weight and body shape have been mind boggling. I am grateful to Maria and beyond thrilled to continue on this journey to meet my goals.” -Angie

Click HERE to start your journey to a keto-adapted diet!

TORTILLAS:
1/2 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 cup boiling veggie broth OR water (broth adds flavor)
OPTIONAL FLAVOR ADDITIONS:
1/4 tsp garlic powder
1/2 tsp Mexican spices

OPTION 1: Preheat the oven to 350 degrees F. In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and spices. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth. Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. Place the bottom parchment with the unbaked wraps onto a cookie sheet (I make sure it isn’t stuck to the parchment otherwise it is hard to release after baking). Bake at 350º for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for quesadillas! Yum! Makes 6 wraps. These also freeze well so make a triple batch and store for easy dinners! NOTE: Bake the dough right away and then freeze the baked product if you want.  The dough doesn’t store well uncooked.

OPTION 2: In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and spices. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth. Heat a large pan to medium-high heat with coconut oil. Once hot, place an unbaked tortilla on the pan and saute until light brown, then flip and bake through. Use for quesadillas.

NUTRITIONAL COMPARISON (per wrap)
Traditional Tortilla = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
“Healthified” Tortilla = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber!

On a frying pan, heat coconut oil until medium-high heat. Place one tortilla on the fry pan. Fill with sharp white cheddar, shredded chicken (easy dinner tip: from crockpot), another layer of cheese. Top with another tortilla. Fry until golden and crisp on both sides and cheese is melted in the middle. Enjoy!

OR you can use a Quesadilla Maker. Click HERE to find.

This recipe was inspired by a blog follower, thank you so much for your ideas! I was amazed at how well this wrap turned out!

  • Minichick February 22, 2012 at 4:23 pm / Reply

    Yay, I’m glad you like the wrap recipe I passed along. For those who missed it, the original recipe can be found here…http://byebyegluten.blogspot.com/2012/01/easy-grain-free-flat-bread.html

    I hope the lady who was originally looking for lunch options for her son tried it and liked it.

    It really is soft and roll-able just like the picture shows. I’ve been using it as a pizza crust, hamburger buns, wraps, and for sandwiches. It’s soooo versatile. I hadn’t thought to use it as a tortilla/quesadilla though; great idea. Try the recipe, you’ll be glad you did!

  • curlsz February 22, 2012 at 8:43 pm / Reply

    WHERE was this post this past weekend when I was scouring the internet for healthy tortilla recipes – by the way – most of the internet thinks a healthy tortilla recipe means subbing lard with margarine – MARGARINE!!!! the horror

  • gharkness February 23, 2012 at 9:14 am / Reply

    I almost didn’t try this one. Figured it was “too much trouble.” HA! Hubby and I fought over the quesadillas! Delicious and easy to make (except the part where I set off the smoke alarm because I cooked them on top of the stove in a really, REALLY hot pan.)

    I have now requested a high-quality cast iron pan to make these with, and can’t wait until the next try. And like Minichick said….pizza, wraps, sandwiches…the world has suddenly opened up again!

    Thank you thank you!

    • Maria Emmerich February 23, 2012 at 11:57 am / Reply

      Thank you for your kind words!

      Happy eating!

  • Amanda Davies February 23, 2012 at 5:51 pm / Reply

    I tried these i used the flax seed meal instead of the psyllium husk powder and they didn’t work for me. The dough was too crumbly but when i baked them they tasted so good wish the consistency had worked better.

  • Lisa @ Healthy Diaries February 23, 2012 at 5:58 pm / Reply

    Could I omit the 2 TBSP psyllium husk powder? I have all the other ingredients and this looks delicious!

  • Maria Emmerich February 23, 2012 at 6:34 pm / Reply

    Sorry lisa… That is essential.

    You can find it at most grocery stores.

  • Minichick February 23, 2012 at 8:04 pm / Reply

    Haha, Amanda, I did the same thing! While waiting to get psyllium powder, I made it with flax meal thinking, “It’s probably close enough to the same thing and would still work out okay.” Nope. As far as I can tell, psyllium powder is a must for this recipe; you can’t substitute it with anything else. If any of you made substitutions thinking it would be okay, and then had lowsy results and have no desire to try again because you think it’s not really that great of a recipe, try again using psyllium powder and your results will be what you are hoping for. You’ll be happy you did. The recipe is not faulty, you just CAN’T make substitutions.

  • Becky February 26, 2012 at 6:26 pm / Reply

    Maria, instead of the Spectrum spray, I use MCT oil (I get NOW brand) in a Misto sprayer. MCT oil has the medium-chain triglycerides of coconut oil in a form that is liquid at any temperature. I use MCT oil for my sprayer and for salad dressings, and use the regular coconut oil for most other things.

  • Anonymous February 27, 2012 at 3:12 am / Reply

    This is awesome…I have missed wraps so much since having to go gluten free and low carb 5 months ago…this wrap opened so many possibilities…thanks for your hard work Maria.

  • Aisha March 1, 2012 at 1:07 am / Reply

    I tried these tonight and they turned out very dary and nothing like the picture. I used beef broth instead of veggie broth. Could that have been the reason?

  • Maria Emmerich March 1, 2012 at 12:19 pm / Reply

    Aisha, they have been working for most people. What option did you try?

    In this photo, I fried them on a pan. (I didn’t bake them ahead of time).

    You also need to cook them right away, the dough starts to “cook” once you add the hot water.

  • Anonymous March 2, 2012 at 4:43 pm / Reply

    Maria, I LOVE this website. Thank you!! Is the dough of a consistency that you could use a tortilla press to make these? Thanks

    • Maria Emmerich March 2, 2012 at 5:17 pm / Reply

      Oh! Yes! That would work great! Or a quesadilla press maker!

      Great idea! And thank you for your kind words!

  • Suporna Sarkar March 3, 2012 at 5:17 pm / Reply

    Nice Blog !
    I Like This Very Much.
    Methods of Modern Farming
    Poultry Nutrition

  • Diane March 4, 2012 at 11:54 am / Reply

    I just ordered some psyllium husk powder. I am looking forward to trying this recipe!

  • Lindsay Coleman March 17, 2012 at 11:53 pm / Reply

    I just made these and officially LOVE them. Thanks for this recipe Maria!!

    • Maria Emmerich March 17, 2012 at 11:55 pm / Reply

      Yahoo!

      This makes me very happy!

      Happy Eating!

  • The Thrifty Granny August 27, 2012 at 6:13 pm / Reply

    Made these last night and they were super easy. Nice texture.

  • Anonymous September 25, 2012 at 9:42 pm / Reply

    Hi Maria,

    I have a severe coconut allergy and an allergy to dairy. I usually use almond flour, but would almond flour work to substitute every recipe that calls for coconut flour?
    Instead of butter I use soy free earth balance, and veggie cheese rather than regular cheese. Are there any vegan options that you recommend?

    Thank you!

    -Haley

    • Maria Emmerich September 29, 2012 at 6:50 pm / Reply

      Almond flour will probably work but the amounts will be totally different. It is typically 4 times the amount of coconut flour and half the liquid. You would have to play with it to get the ratio right. My normal alternative to butter is coconut oil. You could try another oil like avacado oil. I have a couple options here. Thanks! :)
      http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=9

  • Terra-EasyScratchoffs.com October 10, 2012 at 7:23 pm / Reply

    I tried it with Honeyville almond flour-doubled it, used a 1/4 of the water. The results were not favorable. Not recommended. I have to get more coconut flour.

  • MaryLynn October 28, 2012 at 1:03 am / Reply

    Love these! I just made them for the third time, and they turned out great every time. We’ve used them for sandwich wraps, burger “buns” and tonight, peach and chocolate turnovers. I found that using a tortilla press is much easier than rolling them out. Thank you! Thank you! Thank you!

  • RoxieSchmoxie November 14, 2012 at 2:36 pm / Reply

    I’m intrigued about using psyllium husk as a flour substitute, but wonder about the “bathroom” consequences of doing so. Should I be concerned?

    • Maria Emmerich November 14, 2012 at 4:05 pm / Reply

      Hi Roxie, I write in my book about how to slowly increase your fiber intake. Most Americans get a lot less fiber than they need, but it is good to slowly increase the intake so you body can adjust. So don’t make a bunch of recipes with psyllium all at once. Just introduce one at a time (maybe one meal with a small bun or small quesadilla to start) and slowing increase after a week or so. :)

  • RoxieSchmoxie November 14, 2012 at 4:15 pm / Reply

    Thank you, Maria. Moderation in all things, eh?….

    • Maria Emmerich November 14, 2012 at 4:16 pm / Reply

      Well, not so much moderation, just build up to it to give you body time to adjust. ;)

  • billiec2000 November 23, 2012 at 9:39 pm / Reply

    These are incredibly filling–just one of them. We just had leftover turkey and cheese quesadillas. =)

  • Rosalee December 29, 2012 at 7:57 pm / Reply

    I made these for the first time today, followed the recipe exactly, and they turned out delicious! Even my Mom who is sometimes skeptical about my “weird” cooking liked them! I quadrupled the recipe and made 8 really big wraps. We made sandwiches for lunch and the rest are in the freezer for future meals. I can’t wait to try them as a pizza crust since I have tried about 5 or 6 different pizza crust recipes and have yet to find one I really like. They’re either too thin or too dry, I think this might just be the perfect pizza crust. Thanks Maria :)

  • Rosalee December 29, 2012 at 8:00 pm / Reply

    P.S. to Maria’s readers, I have read that you are using this recipe to make hamburger buns… did you just form a ball and bake on a cookie sheet? Did you have to bake longer? If so, approximately how long did you bake them for? Thanks!

    • Maria Emmerich December 29, 2012 at 9:04 pm / Reply

      Not sure how that would turn out. Let me know if you try it. I do think these make the perfect buns though. :)
      http://mariahealth.blogspot.com/2012/07/toasted-sub-sandwich-and-panini.html

    • Rosalee January 3, 2013 at 2:13 am / Reply

      I made 4 hamburger buns tonight (using double the tortilla recipe) and they turned out pretty good. After about 20 minutes at 350F I flipped the buns over and cooked another 5-10 minutes. Then I took them out of the oven and let cool for a bit, but when I sliced them in half they were still doughy inside so I put them back in the oven (sliced in half face up this time) for another 10 minutes, but they probably could have used another 10 minutes. This recipe was great because I had a craving for a burger that wasn’t in a lettuce wrap. However, I will try the one you recommend as well, because I wouldn’t mind a bun that is a little drier and lighter.

      This week I also tried one of the leftover wraps I had in the freeze as a pizza crust and it stayed nice and soft. It was probably a little too soft, but it was better than my too hard pizza crusts of late.

      Lastly, for new years hors d’oeuvres I took 2 of my wraps and took a a large round cookie cutter (you could use a glass) to cut out circles and I put them in muffin tins and filled with a portabello mushroom filling (just mushrooms, onions, butter, cream, and a sprinkle of parmesan cheese on top)and cooked in the over for about 15 minutes. They were very delicious mushroom tartlets.

    • Maria Emmerich January 3, 2013 at 1:49 pm / Reply

      Awesome! Thank you! :)

  • Anonymous January 21, 2013 at 6:21 am / Reply

    I made these yesterday, they were really good! We had two left over and I used them today for lunch to make huevos rancheros. I am really encouraged to have flatbread/tortillas that actually taste good. We eat a lot of homemade Mexican and as I switch to grain free, I’ve been feeling lost. I used the vegetable broth, it added a nice flavor; I also used butter. I will have to make a huge batch and freeze them someday when I have some time, for sure!
    Heather from Canada

    • Maria Emmerich January 21, 2013 at 3:36 pm / Reply

      Thanks Heather! That is what I do, big batch and freeze them. :)

  • Nicole Rowland February 19, 2013 at 6:14 pm / Reply

    These are awesome! My whole family loves them!! I use homemade chicken broth in them. They are much softer if you pan fry them, crispier if you bake them. I really need to freeze these for easy dinners. Quesadillas was one of our go to weekly dinners. It’s so nice to have them back again! Thank you so much Maria!!

  • Tami T March 7, 2013 at 10:14 pm / Reply

    Maria,
    How many tortillas is this suppose to make? I have made them several times and love them, but this time I tripled the dough and didn’t seem to get as many. I’m sure I got more carbs then I needed, but oh they are super good!!! Will be glad to have them in the freezer for everything good!

    • Maria Emmerich March 8, 2013 at 8:49 pm / Reply

      Thanks! It all depends on the diameter that you make them. :)

    • Melissa Davis March 20, 2013 at 12:57 am / Reply

      We have a small tortilla press and this batch made about 7 small tortillas. I made another quick batch to feed my family of 4 and had 2 left over. :)

    • Maria Emmerich March 20, 2013 at 1:18 pm / Reply

      Sounds great! I need to get a tortilla press. :)

  • Melissa Davis March 20, 2013 at 12:56 am / Reply

    Made this for dinner and they were GREAT! My picky 10 year old liked it, my husband and daughter loved it and we’ll be making this recipe again! Thanks!

  • RoxieSchmoxie March 20, 2013 at 9:00 pm / Reply

    I was very excited about these because they look great in the pictures and so many have had such good luck with them. I didn’t have such luck. I fried half and baked the other half. The fried ones were quite tasty and wonderfully oily with coconut oil in the pan. But they were very tender and fragile and I can’t imaging being able to roll or wrap them around anything. The ones that I baked turned out dry and hard so they couldn’t be used for wrapping anything for a different reason. I followed the recipe to the letter. I was really hoping these would work for me.

    • Maria Emmerich March 21, 2013 at 6:19 pm / Reply

      Not all coconut flour is the same. You may have to add or remove some moisture to get them the right texture. :)

  • Randi March 26, 2013 at 8:21 pm / Reply

    We love these with coconut flour! I was dying to get a tortilla maker that presses and then cooks them. Your recipe turns out beautifully with the tortilla maker. I just made a double recipe and they look and taste amazing. My boys and I love them!! Thanks for such a simple and inexpensive recipe!!

  • Rachel C - thinladysings May 5, 2013 at 9:44 pm / Reply

    Maria- I don’t understand Option 2- do you mean pour the mix into the frying pan?

    • Maria Emmerich May 6, 2013 at 4:40 pm / Reply

      Yes, pour in and make into a tortilla shape. If mixture is firm enough you can shape it first and place in the pan. :)

  • Liz August 8, 2013 at 5:37 pm / Reply

    Omg! These were awesome! I used the butter and chicken broth and the oven.. I made bacon egg and cheese wraps, a pizza, and a tuna sandwich.. Thank You! The dough scared me a little because it was weird and impossible to roll out, so I just rolled them into balls and flattened them with my fingers into roundish shapes… So glad I didn’t give up! These have to same texture of pita bread.. Thank you so much!

    • cemmerich August 8, 2013 at 6:14 pm / Reply

      Thanks!

  • Lesley August 29, 2013 at 4:40 pm / Reply

    I’ve made these twice. First time in the pan it came out good. I tried it in the microwave leaving it on the parchment paper for about 2 minutes,(it could have been a shorter time) and it slid right off the paper and came out great. I then folded it over and put it in the toaster oven to make it crisper and use as a taco shell and I can’t tell you how excited I was. It’s very thin and crispy and I just love the texture. I’m going to make a bunch and hang them over the wire rack in the oven for taco shells.
    Thank you for this recipe!

    • cemmerich August 29, 2013 at 8:31 pm / Reply

      Awesome! Thanks! :)

  • Lesley August 31, 2013 at 8:58 pm / Reply

    Do you think I could use a tortilla press for making these tortillas?

    • cemmerich September 1, 2013 at 12:15 am / Reply

      Yes, that should work. :)

  • Dana December 18, 2013 at 1:35 pm / Reply

    I had limited success making these (and the sandwich wraps) until I bought a tortilla press. SO MUCH EASIER! (I bought the Imusa Victoria 6 & 1/2 inch Cast Iron Tortilla Press) So, if anyone is wondering if a tortilla press is a good investment, I’d say yes! It makes the process easier, less messy and time-consuming, and you end up with uniform tortillas. Also great for pressing out cracker dough. I love kitchen gadgets!

    • cemmerich December 18, 2013 at 2:32 pm / Reply

      Yes! They do help a lot. :)

  • Explorer January 2, 2014 at 3:24 pm / Reply

    OMG – In heart totally HEART this blog. I am enjoying a bacon egg wrap right now…I haven’t had bread in so long and this just hit the spot. I could have probably rolled it out flatter, but hey…I’m happy! I might try this for pizza as well since others seem to have had success with that.

    • cemmerich January 3, 2014 at 3:24 pm / Reply

      Thanks!

  • Ketoninja February 24, 2014 at 4:26 am / Reply

    Hi Maria, I don’t know if you remember me but I’m a huge fan and I made a gnocchi from your pizza recipe that I ask you to look at in my blog. So last night I made a wrap that I was so proud of, it was inspired by your cinnamon roll but when I posted it in my ig someone made a comment that’s it’s yours, so I explain that I didn’t see your wrap yet and I told her that my recipe was inspired by my old recipes that was inspired by you so maybe that’s where the similarity happen. I don’t want you to think that I’m copying your recipe which in fact is the reverse because I’m promoting your site and books in my followers in Instagram I respect you so much to do that, you are one of the two blogger that help me get thru my gestational diabetes so I’m saying it’s really a coincidence. One difference is I did not bake mine I just put it in the pan to cook.

    • cemmerich February 24, 2014 at 3:36 pm / Reply

      Hi, if you could just put a link to my recipe and say ‘Inspired by this recipe’ that would be great. Thanks!

  • Floortje June 25, 2014 at 6:37 pm / Reply

    I am baking these as we speak! Actually found the husk pwder in our super tiny supermarket in the village. So, yes you’re right, the stuff CAN be found!
    Love em! (gobbling pieces up as we speak without the topping even), I used a chili &garlic grinder -checked the label properly- and I believe it’s the first time I don’t have the it’s a substitute for the real thing feeling (I am trying my hardest all throughout the day, but when the night comes I turn into the evil gremlin I am still addicted to carbs.. :-/)
    So I think this recipe will really help me against nasty cravings. .
    I am from Holland and the texture really reminds me of Dutch pancakes btw. They would be awesome with a good sweetener too, I’m sure! :-) Jay!!

    Thank you!!

    • cemmerich June 26, 2014 at 1:48 pm / Reply

      Awesome! Thanks!

  • Jane September 16, 2014 at 4:05 pm / Reply

    Hi Maria,

    Thank you for this recipe. They taste good, but I just can’t figure you how you get that 2.6 net carb count from at least 25 carbs of coconut flour and 2.6 net carbs of p husks? That comes to about 28 net carbs total – divided by 6 tortillas = 4.66 each (not 2.6)??? Thanks

    • cemmerich September 16, 2014 at 8:51 pm / Reply

      Your numbers don’t match my ingredients. Psyllium is all fiber. So 27g carbs, 27g fiber. Coconut flour (for 1/4 cup) is 16g carbs, 10g fiber.

      • Jane September 16, 2014 at 10:47 pm / Reply

        You listed 1/2 cup coconut flour in the recipe, not 1/4 cup. That said, I do see that my brands have a higher carb count than yours. Like my “NOW” P. Husks are 8 C, 6.7 Fiber and my Aloha Nu C. flour @ 2 T is 8 carbs, 6.7 fiber. Thank you.

        • Jane September 16, 2014 at 10:51 pm / Reply

          Correction: Aloha Nu is 16.6 carbs, 10.5 grams fiber. (Sorry, so many numbers! ;)

  • Tortillas! | My Kids' Paleo Lunchbox October 8, 2014 at 12:41 am / Reply

    […] and taste like tortillas! Oh, and their high fiber content doesn’t hurt either. :)  We made Maria Emmerich’s Quesadillas, and they were a big hit. We served them with sour cream and salsa. My highlight of the meal was […]

  • Michele October 26, 2014 at 9:27 pm / Reply

    I just made these and they came out great. They tasted like a whole grain tortilla with a hint of coconut. I used butter and chicken broth. I pressed them in a tortilla press in between 2 pieces of parchment paper and got about 8 corn sized tortillas. I then coked them on a griddle pan with melted butter. My two girls ate them too as quesadillas and liked them. They are not as good as a regular floor tortilla but it is good to know that they are healthy and won’t weigh me down. They were also very filling. Thanks Maria!

    • cemmerich October 27, 2014 at 1:06 pm / Reply

      Awesome! Thanks!

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