Homemade Oat Fiber Keto Tortillas
Homemade keto tortillas that are pliable, soft and flavourful!
Oat fiber, psyllium husk, and almond flour are used is this low carb tortilla recipe that finishes with a hint of lime juice!
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Whether it’s wrapped around a taco, burrito, or quesadillas, a well made, soft and flavourful tortilla is something I never tire of.
With over 20g net carbs for a regular flour tortilla, it’s pretty tough to enjoy a taco and maintain a low carb lifestyle. Besides, if you are anything like me, a single taco would be just silliness and frankly unacceptable.
I’m sure you have some other high carb favourites you miss when eating low carb. Some things are just so in-grained (see what I did there) in our lives that going without them seems impossible to do!
Ok well, impossible may be a tad dramatic, but a soft, pliable keto tortilla that doesn’t cost a bloody fortune to buy from the store is something that I desperately need in my low carb life, and I don’t think I am alone.
Suitable replacements for your favourite high carb goodies can be a real lifesaver when it comes to keeping low carb sustainable and maintainable for you. If you have a convenient keto friendly option to reach for instead of the carb filled bomb from your past life, there is little temptation to cheat and hinder all that hard work you have been doing.
This recipe is a little…involved. I mean come on we are making tortillas from scratch with low carb ingredients. It’s not really complicated, it just takes a little patience.
A batch of these oat fiber tortillas cooked and ready in under an hour.
This tortilla recipe can also be prepared a head of time and used throughout the week for quick and convenient low carb dinners.
Oat Fiber Keto Tortillas at Home
Authentic Mexican Tortilla’s are generally made with corn or wheat flour but since we are working with low carb ingredients the process needs to change slightly to accommodate.
After many many attempts with various different ingredients (and results), I finally have a method that works consistently, and although it is an involved process, it isn’t a complete pain in the ass to make.
What Ingredients are in a Keto Tortilla?
What is Psyllium Husk?
Psyllium Husk is a common low carb baking ingredient that is high in fiber and relativity low in net carbs. When mixed with water, psyllium husk forms a strong but flexible structure that gives low carb baked goods some backbone and body.
Traditional wheat flour, contains proteins that work together to form strong yet flexible structures in baked goods. This is why flour tortillas are pliable yet soft. The psyllium husk in this keto tortilla recipe, helps replicate that structure to make your low carb tortillas flexible and wrappable without crumbling and cracking.
Think of the psyllium husk like the flexible skeleton or structure of your keto tortilla.
What is Oat Fiber?
Oat fiber may be an unfamiliar ingredient to you, but it has been growing in popularity in the keto community for some time now. Oat fiber is almost entirely dietary fiber, at least high enough in dietary fiber that oat fiber is generally considered to have zero net carbs, and zero digestible calories! Yah pretty oat-standing if you ask me!
Oat fiber has a very fine and soft consistency similar to wheat flour. Of all the low carb flours, it is the closest to the consistency of regular flour, but it acts differently.
Both Oat fiber and psyllium husk act together to form the structure that helps this keto tortilla remain flexible, pliable and still remain soft like a real flour tortilla.
Oat fiber and Oat flour are not the same thing! Make sure you get the right one
Oat fiber, Psyllium and Almond Flour?
Almond flour is another common low carb baking “flour” made from ground blanched almonds. Almond flour can be tricky to bake with because it contains its own fat which wheat flour doesn’t. However, these keto tortillas are pan fried in butter, and the fat from the ground almonds is actually a good thing.
Almond flour is what makes these low carb tortillas feel light and fluffy. Our Psyllium and Oat fiber are forming a bendy but stable structure for our tortilla, but there is more to a good homemade tortilla than being pliable and soft. It needs to taste good too.
The almond flour will be supported by our psyllium and oat fiber structure and make your keto tortilla bread soft and light.
Tortillas are a type of flatbread so you do not want them to rise up like a..
flatbread, but you don’t want them to be super dense little pucks of fried dough either (that actually sounds kind of good).
A little bit of baking soda keeps the tortilla light and airy.
Tips For Making Keto Tortillas
Start with Your Dry Ingredients
When preparing your low carb tortillas, you want to start by making sure all your dry ingredients are well combined in the bowl, and evenly distributed throughout before adding in any of your wet ingredients.
This is much easier to accomplish with only the dry ingredients in the mix, and is important to the structure, consistency, and the workability of your keto tortilla dough.
Say it with me..Mmmmmmmmm-oist.
Now that we have that out of the way. It’s time to get to our wet ingredients.
This is no time to be basic
Because it’s time to be acidic!………
Someone laughed (what a nerd right?!) and that’s all that matters…and the acid, the acid matters.
Because we have added baking soda to the dough, we also need to add acid to activate it. (Think baking soda and vinegar volcanoes)
Lime Juice & Yogurt:
Lime juice and plain yogurt both provide the acidity needed for the baking soda to do some leavening.
Outside of that, adding yogurt to flatbreads is a common use in Indian cooking. It will keep your flat bread soft and moist which is important when making oat fiber tortillas or naan breads. They are both cooked quickly with direct heat and if they dry out they will turn into a crumbling, cracked mess.
The lime juice in these keto tortillas adds a lovely hint of lime flavour which really pairs nicely with tacos, carnitas, or burritos, especially when topped with some homemade low carb Pico de Gallo.
Mexican cooking already has a lot of lime involved so its just a nice compliment which adds depth to your low carb taco Tuesday.
It doesn’t have to be scorching hot, just run the tap on the hottest setting and use that. It is going to seem like a lot of water and at first it may seem like it’s too much, it isn’t. Your dough may seem really wet and sticky, it’s fine.
When you are working with oat fiber and low carb flours, you have to use a little patience.
Rest your dough!
Let your dough rest for at least 5 minutes if not 10 minutes after adding the wet ingredients. The water needs time to be absorbed by the dough. After 5-10 minutes what you should be left with is a fairly workable dough.
You can cover your mixing bowl with a towel while you rest it to prevent it from drying out too much. Your dough won’t really rise or anything like bread dough, you are just giving the water time to become part of the gang.
Did You Say You Wanted to Become Part of the Gang?
I could have sworn I just heard you say that. Oh well, while we are on the topic, if want to get 10 lazy keto dinner recipes for busy weeknights, you should join our gang below and get even more yummyness like this tortilla recipe right to your inbox!
How to Form Keto Tortillas
I have yet to try these in a tortilla press, but I actually think they would work! (Since confirmed by Cliff in the comments below! Thanks Cliff!)
However, neither I nor most people own a tortilla press (yet), so this method of forming and shaping keto tortillas is done with regular kitchen stuff.
All you need is:
- A small plate (6-7”)
- A small knife
- Parchment paper (Not wax!)
- Rolling Pin
How to roll and shape keto tortillas:
First, grab a fistful of keto tortilla dough and roll it into a fist sized ball in your hands, or form it like a snowball depending on how well your dough turned out.
Next, sandwich your dough ball between two pieces of parchment paper and roll out the dough with a rolling pin until it is larger than your small plate in every direction.
Take your time, and roll at a steady pace with light even pressure. Just let the weight of the rolling pin flatten out your dough, alternating the angle to spread your dough out evenly.
If you push too hard or try to rush this part, your dough will become too delicate and uneven, and your results will suffer.
The dough won’t rise much so make it just slightly thinner than you would like the finished product to be. I wouldn’t go much larger than ⅛” [3mm]
Carefully and slowly peel off the top layer of parchment exposing the top surface of your flattened tortilla dough.
For perfectly round homemade low carb tortillas, place the small plate face down over the dough, and use your paring knife to trace cut around the plate removing excess dough before carefully lifting off the plate.
You should now have a tortilla looking disc which will be stuck to the bottom piece of parchment paper.
Depending on how setup your dough is you may be able to flip the tortilla over onto your hand and slowly peel off the back piece of parchment. You can then flop that tortilla down onto a buttered pan on medium to low heat.
If you are having trouble removing the back piece of parchment without ruining your tortilla then don’t remove it.
Place the whole thing in the pan, with the exposed dough side down on the hot buttered pan, parchment side up. Within seconds the tortilla will begin to cook and firm up and you can slowly and carefully peel off the backing parchment.
As you can see this whole process takes some time, so while you are doing this your uncooked dough may begin to dry out and become harder to work with.
If this happens don’t add water directly to it. Just run your hands under some water to wet them before handling your dough. That is the right amount of moisture to get your workable dough back.
How to Cook Keto Tortillas
For soft and pliable oat fiber tortillas: Cook on medium to low heat in a large non-stick buttered fry pan.
I don’t know how helpful this is but on my dollar store apartment stove, the dial goes from 1 to 6 (6 what I wonder?) I cooked these between 2 and 3…so , cook yours online 2.5…whatever that means.
I highly recommend using a good quality non-stick fry pan. Don’t try and be a hero. Look how much effort you have put into making tortillas so far, who are you trying to impress here.
Cook 1 ½-2 minutes per side, you can carefully peak for doneness. They should be lightly browned in spots and they will have firmed up.
There are no raw ingredients in these keto tortillas so there is no real required cooking time. You are just trying to brown them to your liking.
You can brown these up as much as you want, add more butter and fry them hotter for a crispier flakier tortilla.
But if you gently cook them in a small amount of butter at a semi low temperature, then you will end up with a soft, pliable tortilla like a Mexican street tortilla or a store bought flour tortilla.
You can then toast or warm these like you would any tortilla before loading them up to use as keto taco shells, or in low carb burritos, enchiladas, quesadillas.
You can even or cut them up and fry them into keto friendly nacho chips!
Keto Tortilla Recipe
Homemade Low Carb Oat Fiber Tortillas Recipe
- Mixing bowl
- Rolling Pin
- Small Knife
- Small Plate (6-7")
- Large non-stick fry pan
- ¼ cup lime juice
- ¼ cup plain yogurt
- ½ cup hot water
Keto Tortilla Dough
- Start by adding your dry ingredients to your mixing bowl. Combine these ingredients until they are well mixed and each dry ingredient is evenly distributed throughout the mixture
- Next add your wet ingredients to the bowl. Again combining well to make sure you have a consistent even mixture throughout. Your dough may be quite wet and sticky but that is ok
- Let your mixture stand for at least 5 minutes if not 10 minutes to allow the water to be absorbed by the mixture and firm up the dough. There is a lot of fiber here so the water needs some time
Forming Keto Tortillas
- Cut two large squares of parchment paper at least 10" x 10" [25cm x 25cm]
- Grab a fistful of your dough and roll into a fist sized ball or form like a snowball
- Sandwich your dough ball between your 2 parchment squares and slowly roll out the dough with light even pressure, rolling in different directions to spread out our dough until it is larger than your small plate in every direction.
- Roll it slightly thinner than the thickness you want your finished keto tortillas, it wont rise much, 1/8" [3mm] is about the sweet spot
- Slowly peel off the top layer of parchment exposing the top surface of your flattened tortilla dough, and place small plate face down on the dough. Use a small knife to carefully trace cut around the plate removing excess dough to reveal a perfectly round tortilla.Optional step: you could skip this step and have rustic shaped keto tortillas just like Authentic Mexican street tacos
- Carefully remove the remaining back piece of parchment. Depending on how setup your dough is you may be able to flip the tortilla over onto your hand and slowly peel off the back piece of parchment Go slow, if you dough is too delicate, simply flop the whole tortilla exposed side down and parchment side up in your pan, as it cooks slowly peel off remaining parchment.
- Cook in a lightly buttered non-stick fry pan between low-medium heat. 1-2 minutes per side depending on how soft or crispy you want your keto tortilla. Carefully flip with spatula to cook both sides.
- Cover with a tea towel, or serve immediately as part of a Mexican feast, or store sealed in the fridge for an upcoming low carb taco night!
- As always see the blog post above for details about how to make this keto tortilla recipe.
- If you don't enjoy the hint of lime, replace lime juice with a vinegar and water to activate the baking soda
- There are no raw ingredients in these keto tortilla so then can be cooked as much or as little as you prefer
- Take your time rolling out the tortillas, don't push too hard or go too fast or your tortillas structure may breakdown
If this recipe didn’t quite do it for you, I have a new updated keto tortilla recipe without the lime flavour that I love!
Get my better keto tortilla recipe here!
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Make Ahead and Storage Tips
Keto tortillas never really last all that long in our household, not because they go bad or stale, but because they are so good we eat them all while they are fresh.
When we do have some leftovers, I put them in a sealed container or bag in the fridge to prevent them from drying out and crumbling.
This means you can also make these ahead of time and store them in the fridge for some quick grab and go meals throughout the week!
Just look at these tostadas we made the next day with leftover keto tortillas and taco ingredients!
Can you eat fruit while following a low carb or keto diet?
Here is a practical guide to eating fruit on a low carb diet, what to watch out for, and how to make it work for you.
Plus a full list of fruits under 10g net carbs per reasonable serving!
Time to Dive in!
Well that was a journey but we got through that together didn’t we.
Like I said before this recipe is a little involved (you should have seen how finicky this process was before I worked out all the kinks).
But we just made our own keto friendly tortillas from scratch that are actually strong enough to wrap, but still soft and flavourful.
It may not be a recipe bust out last minute on a busy weeknight. But when you want to make an authentic low carb Mexican feast, or enjoy a taco Tuesday with the family, these keto friendly oat fiber tortillas are a great homemade option.