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By February 22, 2012July 5th, 2020Bread, Egg Free, Main Dish

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!

In 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

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



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)
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 350ΒΊ 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!Β NOTE: Bake the dough right away and then freeze the baked product if you want. Β 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 lightly brown, then flip and bake through. Use for quesadillas.

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 frying pan. Fill with sharp white cheddar, shredded chicken (easy dinner tip: from the 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!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Minichick says:

    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 says:

    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 says:

    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!

  • Amanda Davies says:

    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.

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

  • Sorry lisa… That is essential.

    You can find it at most grocery stores.

  • Minichick says:

    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 says:

    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 says:

    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 says:

    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?

  • 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 says:

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

  • Diane says:

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

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

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

  • Anonymous says:

    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!


  • 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 says:

    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!

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

    • 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. πŸ™‚

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

  • billiec2000 says:

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

  • Rosalee says:

    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 πŸ™‚

  • Rosalee says:

    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!

    • Not sure how that would turn out. Let me know if you try it. I do think these make the perfect buns though. πŸ™‚

    • Rosalee says:

      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.

    • Awesome! Thank you! πŸ™‚

  • Anonymous says:

    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

  • Nicole Rowland says:

    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 says:

    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!

  • 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!

  • 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.

  • Randi says:

    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!!

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

  • Liz says:

    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!

  • Lesley says:

    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!

  • Lesley says:

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

  • Dana says:

    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!

  • Explorer says:

    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.

  • Ketoninja says:

    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 says:

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

  • Floortje says:

    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! πŸ™‚ Jay!!

    Thank you!!

  • Jane says:

    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 says:

      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 says:

        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.

  • Michele says:

    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!

  • Tiffany says:

    I’m not trying to be argumentative here, I am just honestly trying to understand. I’ve seen several of your recipes here and they all have pretty high carb counts. This one, for example, has 30 carbs with only 3 grams of fiber for 27 net carbs. How do you stay in ketosis when you have so many carbs in one meal? I ask because I have to keep my carbs south of 20 grams per day to stay in ketosis. I can’t imagine having that much in one meal. I’m so confused…
    Don’t you promote ketosis? Or do I have the wrong website all together…?

  • ANITA says:

    One of my favorite breakfasts is the breakfast burrito. This tortilla recipe is perfectly awesome! I’m so excited to have these again. I added some Bragg’s Sprinkle Seasoning to the dough and omigosh! Yummy!

  • Pug says:

    Hi Maria!

    I run pugsmodernlife.com and I’m going to be posting a recipe round up of Mexican and Mexican-inspired recipes mid-September and would love to include your quesadillas!

    With your permission, I’d like to include a picture and link to both the recipe and your site (but will totally understand and not be offended if you don’t want me to).

    Thank you so much for your time πŸ™‚

  • Wendy says:

    Hi – could one use whole psyllium husks and grind them into powder yourself? I hate to buy another specialty ingredient (the psyllium husk powder) as my cabinets are already kind of full with them and I only use each rarely. thanks in advance!

  • Rina says:

    What if I don’t want to use psyllium husk? Can I just omit it or do I need to substitute wih something else? It’s amazing, no eggs?

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