Gluten free tortillas recipe keto + vegan

A delicious soft gluten free tortillas recipe with coconut flour and only 5 ingredients. Plus, this coconut flour tortilla recipe is grain free and keto approved containing only 2.4 g net carbs per wraps.

KETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarian

This gluten free tortillas recipe is a weekly staple in our house. Traditionally, we are having a Mexican night every week and since I eat very low carb and my partner eats vegan those coconut flour tortillas are perfect.

How to bake with coconut flour ?

Coconut flour is an amazing gluten free flour for baking. However, it can be challenging to learn baking with coconut flour as it contains  a high amount of fiber. As a a result, coconut flour absorb liquid really fast and if you don’t add enough it create crumbly baked goods. That is why this gluten free tortillas recipe combine coconut flour with flaxmeal and psyllium husk. The combo of those 3 flours create the most delicious, soft, flexible and moist gluten free tortillas. Psyllium husk is the magic ingredients that allows you to bake with coconut flour without eggs. It is your binder, it adds elasticity to the tortillas and add fiber t the same time.

KETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarian

An easy 5 ingredients gluten free tortillas recipe

This gluten free tortillas recipe is a very simple recipe using only 5 wholesome ingredients, or 6 if you count the spices that are optional. Let see what you need and how you can alter the recipe if you are missing some of those ingredients.

  • Coconut flour – you need coconut flour for this recipe, any other flour will call for a very different ratio. As I mentioned before, coconut flour is 4 times more absorbent than regular wheat flour and you can’t substitute coconut flour by any flour
  • Ground psyllium husk – since this is a gluten free vegan wraps recipe, the psyllium husk is your binder  and what give elasticity to the tortillas. You can’t replace that one either, even with flaxmeal or the tortillas won’t be as soft.
  • Flaxmeal – you can also replace this by chia seed meal if preferred
  • Garlic salt – or salt
  • Lukewarm water – it is very important to use lukewarm water to activate the husk fiber, don’t use cold water or the coconut flour will form lumps and the dough won’t form.
  • Nutritional yeast – this is optional but you will love the cheesy flavor it adds to the tortillas

How to roll gluten free dough ?

Gluten free tortillas dough is very sticky and you must roll it between too pieces of parchment paper or silicon mat. This prevent the dough to stick to the benchtop and roller pin. Otherwise you can also us a tortilla press to shape them.

KETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarian

How to fill my coconut flour tortillas?

Those soft flexible gluten free tortillas are delicious filled with any food. My favorite fillings are  :

  • Mexican fillings with vegan nacho cheese sauce  – black beans or Jackfruit  cooked in Mexican spices and tomato sauce with a drizzle of my vegan nacho cheese sauce.
  • Tempeh meatballs – we like to wrap my tempeh meatballs recipe with vegan tzatziki
  • Raw vegetable – a lettuce, avocado, cucumber wrap is perfect if you watch the carbs!

KETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarian

Enjoy the delicious vegan keto tortillas and share a picture of your creation with me on instagram if you try this recipe !

Watch the keto tortillas recipe video on my Youtube channel

Your friend, Carine

Gluten free tortillas recipe, keto, vegan

This gluten free tortillas recipe is an easy 5-ingredient coconut flour tortilla recipe, vegan, paleo and keto approved.
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins
Course: Main Course, Side Dish
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Keyword: gluten free tortillas recipe
Servings: 6 tortillas
Calories: 55kcal
Author: Carine
4.9 from 29 votes

Ingredients

Dry ingredients

Liquid ingredients

  • 1 cup Water - lukewarm

Optional vegan spices ideas

  • 1/4 teaspoon Ground cumin

Instructions

  • In a medium mixing bowl, add all the dry ingredients, making sure that the coconut flour is fresh with no lumps or it won't absorb the water properly.
  • Whisk the dry ingredients to evenly combine then pour in the lukewarm water - think the temperature of a hot warm bath around 40°C/100°F.
  • Combine the ingredients together using a spoon first, then after 30 seconds use your hands to knead the dough. It's very wet at first and dry as you go. It takes about 1 minute of vigorous kneading to form a dough ball.
  • When the dough ball has formed, set aside in the mixing bowl, at room temperature for 15 minutes. This will give some times to the fiber to absorb the moisture and get the dough elastic and easy to roll.
  • Divide the dough ball into 4 even balls and roll each ball of dough between two pieces of parchment paper or silicone mats. This will prevent the dough to stick to your roller pin and benchtop.
  • Roll, not too thin or it will be more challenging to cook, about 4 mm thick.
  • Peel off the top piece of parchment paper. Cut out circle, about 6 inches (15 cm diameter), you can use a lid as a guide. Gather the outside dough to reform a ball and roll another tortilla and reach 6 tortillas in total.
  • Warm a non-stick pan under medium-high heat for about 1 minute.
  • Rub the surface of the pan with some oil using a piece of absorbent paper or a brush. Don't add oil directly in the pan or it will fry the tortilla, it is not what you want.
  • When the pan is warm, flip over the tortilla onto the pan and gently peel off the other layer of parchment paper to release the tortilla onto the pan.
  • Cook on medium/high heat for 2-3 minutes on one side or until it is easy to slide a spatula under the tortillas. Flip over and cook for 1 more minute on the other side. Repeat the rolling, cooking process until all tortillas has been cooked. Reuse the same parchment paper pieces to save time and $.
  • Cool down each tortillas on a plate while making the next one. The hot tortillas are soft and looks fragile but they gets all their elasticity and strength to hold food when cool down.
  • Serve the tortillas with any vegan filling of your choice like Mexican black bean filling or simply raw vegetables and guacamole if keto vegan.

Storage and freezing

  • Store the tortillas for 4 days in the fridge, on a plate wrapped with film wrap to avoid them to dry.
  • Can be frozen individually and defrost 1 hour before. Rewarm in a pan or sandwich press.

Notes

Psyllium husk: I am using thin, ground psyllium husk. Some psyllium husk brand turns blue or purple when cooked, if it happens to you the recipe is still tasty simply use a different brand next time
Net carbs : 2.4 grams per tortillas

Nutrition

Serving: 1tortilla | Calories: 55kcal | Carbohydrates: 8.1g | Protein: 2.4g | Fat: 1g | Fiber: 5.7g | Sugar: 2g

COCONUT FLOUR TORTILLAS

Coconut flour flatbread

KETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarianKETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarian
KETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarian

KETO TORTILLAS NO EGGS 2.4 g net carbs #ketotortillas #tortillas #keto #coconutflour #lowcarb #vegan #easy #coconut #wraps #psylliumhuks #5ingredients #flaxseed #easy #healthy #ketovegan #veganketo #glutenfree #paleo #eggfree #vegetarian

Reader Interactions

Comments

  1. Gèneviéve

    5 stars
    I made these tortillas for my luch and they are so very dilisious.
    Had some whitebean hummus with rucola mushrooms and tomato.

    • Carine

      Hi, I didn’t try this option, oat flour contains less fiber so it will be less water absorbent. It means you may need way more oat flour to achieve the same result. Let me know if you have success experiencing with this option! XOXO Carine.

      • Carine

        Unfortunately you can’t flaxseed meal is mostly fiber and it absorb liquid in the recipe, holding the flours together. It will work with chia meal if you prefer. Enjoy, XOXO Carine

  2. Nelly

    Hi, I am sorry about my comment posted earlier. I didn’t realise that both blogs are managed by the same person. Sorry about that. I came across sweet as honey earlier this year and I fell in love with this bread so when I saw the same recipe under a different name I thought you had stolen the recipe. I couldn’t recognise you in this picture. Because you look different in Sweet As Honey. Sorry once again.

    • Carine

      Hello, yes it is ME Carine, I have two blogs and that is why there is similarity on both blog recipes. Here on The Conscious Plant Kitchen I only share Vegan recipes, not obviously low carb. My husband is vegan for 3 1/2 years and I cook all his food. Here I am sharing all the recipes he loves. On Sweetashoney it is all about my food, the one I eat that is purely keto friendly and low carb as I an’t have sugar or carbs due to a prediabetes 6 years ago. Re- the tortillas, this recipe is different from the coconut flour tortillas posted on Sweetashoney. This one add flaxmeal and nutritional yeast. Those ingredients add some pwerful vegan nutrients – like vitmins B12 as I am using fortified b12 yeast. Also, it has a light cheesy flavor that hubby love. Enjoy both blog, I am glad you follow me on both places 🙂 XOXO Carine.

  3. Allison

    Hi Carine,

    Just want to check that the psyllium powder is definitely 3 *tablespoons* and not teaspoons?

    Thanks!

    • Carine

      Yes it is ! You need that much or the flatbread dough won’t come together resulting in a wet liquid dough. Enjoy the recipe, XOXO Carine.

        • Carine

          No sorry, it doesn’t work with a 100% coconut flour based recipe. It won’t hold together. I didn’t try tapioca starch but it won’t make the batter roll able for sure, it will stay liquid and more like a crepe batter. Enjoy the recipe on the blog, XOXO Carine

  4. Ali

    Hi there! Definitely want to try a lot of your recipes!!

    Is there any substitute for psyllium powder? Is this what’s holding it together?

    Thank you!!

  5. Jimmy

    5 stars
    Made these last night. Living in Texas & new on Keto can have its challenges… the recipe was easy & they were amazing.
    I made a “sour cream chicken enchilada” dish with them & topped with salsa verde… sooooo good.

    Have you ever frozen extra dough, if you made too much?

  6. Bailey

    5 stars
    These came out perfectly. I only had psyllium husk (not ground) but it still worked. Thanks for another great recipe (your Vegan/Paleo bread is on weekly repeat in my kitchen).

  7. suz

    5 stars
    A total game changer at my house. We all struggle with gluten. AND some with nut allergies. These are fantastic. Recipe is easily followed and they last about 4 day in a ziploc in refrig. Thanks for sharing the recipe.

  8. Tess

    I just realized I must have found you through this recipe a while back and now I follow you on Instagram 🙂 I’m gluten free and vegan so I’d basically given up on ever having a truely soft and flexible wrap. I had a lot of coconut flour and stumbled onto this recipe looking for ways to use it. These wraps are AMAZING. They are chewy and hold together so well. I had a leftover filled Taco and it kept its structure overnight, even with sauce. I ate it cold and it still had great chewy texture, didn’t rip. For tacos I fold the wrap in half out of the frying pan and it holds the shape so it’s easier to fill and eat later. I like them fresh so I press out six and store them uncooked in the fridge between parchment paper for a week until I’m ready to cook one.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Skip to content