You'll love this recipe for 5-minute coconut flour tortillas. This is a paleo and keto friendly recipe. Coconut flour is a fantastic alternative to wheat or corn flour because it's high in fibre and low in carbs!
It also has a light flavor that pairs well with both sweet and savory fillings like eggs and cheese, Mexican dishes, grilled chicken or even sugar-free chocolate spread.
It's no secret that a lot of people are looking for low carb tortilla wraps as the keto diet continues to grow in popularity. A few years ago, coconut flour was just starting to become popular and now it is everywhere!
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Simple 5-minute coconut flour tortillas
These tasty tortillas are not only absolutely delicious...but the best part? They are oh-so-easy to put together too. It'll take you about 5 minutes to whip these up.
Plus, there are only three basic ingredients for this recipe. You probably have them all at home already!
All you need is coconut flour, baking powder, and 8 egg whites. By the way, don't toss the yolks! You need exactly 8 egg yolks to make these fantastic dairy-free low carb chocolate chip ice cream bars!
Why coconut flour?
There are other versions of low-carb and keto tortillas out there that require whole psyllium husk or almond flour combined with tapioca flour. But this easy version is simply coconut flour tortillas. No fuss, just yum!
So, why coconut flour?
Coconut flour has a lot of benefits, but one is that it is very low in inflammatory omega 6. In our modern diet, we have an imbalance of omega 3 (anti-inflammatory) to omega 6 (inflammatory) ratio.
Coconut flour is also incredibly economical. You can make an entire batch of keto tortillas with just ⅓ cup of coconut flour.
How many carbs are in coconut flour tortillas?
These tortillas are naturally gluten-free, grain-free and low carb. They contain approximately 12 grams of net carbs for the entire batch!
You can divide them into 6 small tortillas (2g net carbs per tortilla) or make 3 large coconut flour tortilla wraps (4g net carbs per tortilla wrap).
Nutritional values from cronometer.com
A healthy bread alternative
Keep in mind, you don't have to be low carb to enjoy this recipe. These tortillas are perfect for anyone who is gluten-free, paleo, or just wants a change of pace.
But, if you have been advised to go low-carb, gluten-free, or wheat-free, many people panic at the loss of their bread and grain products.
What will you eat for lunch? What will you serve in the daily lunch box?
Well, I have made it my personal mission to solve that question one recipe at a time. In fact, I have a large number of healthy low-carb and grain-free recipes on this site, both for adults and for children.
However, today's recipe is one that is near and dear to my heart! I absolutely LOVE this tortillas recipe. It's simple and delicious, and the options for filling it are endless.
But if you would like a traditional bread for lunch, why not try my almond flour bread, coconut flour bread or cheesy garlic bread.
Serving suggestions: 8 options
Let's talk about some ideas for using these tortillas made with coconut flour.
This recipe is incredibly economical. With coconut flour, a little goes a long way. It is naturally gluten-free, and naturally extremely low in net carbs.
Plus, these versatile low-carb tortillas can be used in both sweet and savoury recipes. They can also be used any time of the day for breakfast, lunch, dinner, or a snack! You can use these just like you'd use any flour tortillas or corn tortillas. Here are a few ideas to get you started:
1. Make a breakfast burrito
This one is easy - for a breakfast burrito just add bacon, eggs, and cheese or whatever other low carb ingredients you like. Sausage and avocados work well too!
2. Create lunch wraps
Make lunch wraps and fill these keto tortillas with turkey and veggies for an easy low-carb meal. I also like to stuff mine with my favourite salads to add a nice crunch. Spread some pesto or cream cheese all over before adding the filling. It makes sure lunch is never dry and adds extra flavour.
3. Try Mexican food like fajitas or tacos
Here's a favourite way to use this tortilla recipe! Simply add some taco seasoning, cumin, paprika, onion powder and garlic powder to the coconut flour tortillas before frying them.
Then, stuff them with grilled chicken, taco salad or steak fajitas and your favorite low carb veggies.
Don't forget your favorite taco fillings like cheese, sour cream and plenty of hot sauce drizzled over this tortillas recipe!
4. Strengthen your lettuce wrap
Add these low carb tortillas as a shell around your favourite lettuce wraps (like this buffalo chicken version!) to make them more sturdy so they don't fall apart.
5. Use tortillas as a side dish
A simple use is to add them as a side dish to your main meal. Why not serve with my low carb/keto beef chili, sour cream, shredded/grated cheese, and some guacamole?
Yes they will probably fall apart and kids will end up eating with their hands, but heck, who doesn't do that when they go and grab a takeout?
6. Pair with a curry
I am curry obsessed, so it's no surprise that I love pairing coconut flour tortillas with my favourite curries.
Add the coconut flour tortilla to your favorite chicken curry dish or with this Maylasian beef for an extra special dinner!
7. Layer with jam
Turn these coconut flour tortillas into a dessert by adding some sugar-free jam with chia seeds.
You could even add peanut butter or almond butter!
8. Make a tortillas dessert wrap
Another dessert idea for these low carb tortillas is to turn them into a sweet dessert wrap. Simply add some keto sweetener to taste and some vanilla. This would make a yummy after-school snack with cream cheese, sugar-free chocolate spread and berries inside, alongside a large glass of unsweetened almond milk. Yum!
Tips for making coconut flour tortilla recipe
Instructions
Now that you know all the yummy things you can do with these gluten free paleo tortillas, let's chat about how to make them perfectly every single time.
You'll find the full recipe in the card below, but here are my top tips to make perfect tortillas!
- Use a large mixing bowl to mix up this dough. You'll have to do a good amount of whipping to get the lumps out, so give yourself plenty of room.
- The tortilla dough is much thinner than a traditional wheat tortilla. No rolling pin or tortilla press is needed for this recipe! All you need to do is mix up the batter and pour it carefully into the preheated pan.
- Heat a small skillet over high heat, and add coconut oil to it. Once the oil is shimmering, you can turn the burner down to medium low heat and add the dough to the hot skillet.
- The tortilla will cook for about one minute on each side. You'll know it's done when it starts to get a golden brown tint and bubbles slightly.
- If you have a hard time flipping them, I recommend using a large spatula.
- I personally enjoy warm tortillas, but you can also serve them at room temperature or chilled.
Can I freeze coconut flour tortillas?
If you want to make a second batch or even a third to freeze, you absolutely can! Just double or triple the recipe to make a big batch of tortillas, and cook as directed above.
To freeze, I recommend layering the tortillas recipe between parchment paper sheets. This will keep them from sticking together
To use, thaw them for an hour or so in the fridge. Or, peel off the parchment paper and wrap them in a paper towel. Give them a quick blast in the microwave and enjoy!
More coconut flour recipes ...
Can I use almond flour for coconut flour?
No, you can't. These flours have totally different properties and are not interchangeable. However, you can easily make almond flour tortillas instead of coconut tortillas if that's what you prefer.
Give these almond flour keto tortilla recipe a try. They are only 2g net carbs per tortilla and very soft and pliable.
If you are new to low-carb baking, then you may not be accustomed to using coconut flour and all its foibles.
You may find almond flour a little bit more forgiving. Will you prefer the taste? You'll have to make both of these tortillas and see!
Further reading: Ultimate Guide To Almond Flour vs Coconut Flour
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Low-carb coconut flour tortilla wrap recipe
Watch the video to see how easy these coconut wraps are.
📖 Recipe
Low-Carb Coconut Flour Tortilla Wraps
Please rate this recipe
Recipe Video
Calculate ingredients
Ingredients
- ¼ teaspoon (0.25 teaspoon) baking powder
- 30 g (0.33 cup) coconut flour
- 8 egg whites (from medium eggs)
- coconut oil for frying
Equipment
Instructions
- In a large mixing bowl, add the baking powder and coconut flour. Add the egg whites and mix with a whisk until lump free (it ends up being quite a thin mixture).
- Melt coconut oil in the frying pan, then fry a small amount for each tortilla wrap, one at a time.
- Flip each tortilla wrap when it starts to bubble and goes brown on the underside.
- Serve with your choice of filling for breakfast, lunch or dinner.
Notes
- 6 wraps = 2g net carbs each
- 4 wraps = 4g net carbs each
More recipes you may like:
Jacqueline Wright
How are these stored once they're made?
Libby www.ditchthecarbs.com
Hi Jacqueline, I tend to store them in a large ziplock bag n my fridge for 1-2 days. You may also like my new 3-ingredient keto tortillas too.
Jennifer
It resembles more of a pancake, but taste more like a egg white omelette. I’m sorry I didn’t like it all that much....
Claudia
Haven’t tried these yet. Wondering if they would hold up enough to serve as a burger bun. All the posts I see for hamburger buns have 250-300 calories just for the bun! My puny calorie allowance won’t allow that. Don’t like lettuce wrap.
Libby www.ditchthecarbs.com
These would be great for a burger bun. You could also use the 1-minute muffin recipe. Sprinkle some sesame seeds on top for that authentic bun flavour.
Sam
I loved these tortilla wraps! I actually made mine in trays in the oven and they were fabulous with fresh veggie fillings. Thanks for the recipe 🙂
Joanne Pilling
Can you give more details please
Lisa
I have an egg allergy, any idea what can be used as a substitute?
Libby www.ditchthecarbs.com
I'm afraid this recipe is based on eggs so I couldn't give you a substitute as that would be a new recipe entirely.
Elif
It is possible to make egg white substitute with flaxseeds. It hass been several years since I tried so I don't quite remember but I think you need to grind flaxseed and let it sit in water, or boil whole flaxseeds until it becomes gelatinous. Might want to google a recipe first. It is worth a try!
Robyn
I tried with chickpea brine last night. Disaster!! So looks like eggs are the binder here!
Carrie
There is a vegan egg substitute called just egg I believe at Trader Joe’s n possibly Whole Foods it’s plant based n looks just like eggs
Lizzie
I really like this recipe. Hate that it takes so many eggs. Lol but i don’t know about this being a tortilla! More like a pancake throw some stevia in there and some blueberries or strawberries.. that would be a tasty treat!
Also my batter was super thick I had to add another egg white and still wasn’t very thin
Janet Palaggi
8 egg whites ... is 1 cup, you can buy just the egg whites in the milk department at Walmart.
Yukale
I was wondering 8 egg whites are equivalent to what!? Thank you for that! I’d rather buy egg whites instead of using actual eggs.
Karen
Can the coconut or almond flour be exchanged for tapioca or potato flour
Libby www.ditchthecarbs.com
Both of those flours are high-carb I'm afraid.
n.woo
As someone with a nut allergy, I've found sunflower seed flour to be a great substitute for almond flour.
Cheryl Reynolds
I am going to try this recipe, but I REALLY WISH that recipe developers would stick with one type of measurement. For example, you list the coconut flour amount by weight, but then say "8 egg whites from medium eggs." For one thing, I don't know anyone who uses medium eggs for anything. For another, can this not be given as a weight so that if we happen to have all extra large eggs, we know how many/how much egg white to use? I suspect that this may be part of the reason some have complained that the recipe didn't work out.
But the inconsistencies in recipes is a big problem on many blog sites. Part of the ingredients give liquid volume measurements and part will be listed by weight. Should pick one and stick with it.
Libby www.ditchthecarbs.com
I actually spend a LOT of time converting all my recipes to grams for those who like to cook by the most accurate method, weight, and cups for those who still like to use cups. You simply switch between the two values using the BIG red buttons 🙂 I believe it is only the US that uses large or extra large eggs.
Janine K Johnson
I tried changing using the red buttons, and everything converts to the new measurements except for the egg whites. To be safe, probably better to use the measurement for one egg white for a medium egg, which would be equal to 33g.
Paul
We use extra large, large, medium and small eggs in the UK. Generally, US eggs are smaller. For anyone who is interested, here are the conversions...
1 extra large UK egg = 1 US jumbo egg
1 large UK egg = 1 extra large US egg
1 medium UK egg = 1 large US egg
1 small UK egg = 1 medium US egg
I think the UK sizes are the same across Europe.
Sandra
Can you tell me whether the US or UK measurements equate to Australian egg weights
Juli
These make better pancakes than they do tortillas. Way too thick, I measured super carefully like other people have. Fortunately, I have a sweet tooth so I’m enjoying my pancakes for dinner.
Tina
Any suggestions on how I can turn these into tortilla chips?
Libby www.ditchthecarbs.com
Cut into triangles then bake/fry OR I would actually make these.
Rose Axelson
Hello. Any recipe ideas to use up the yolks that are not used in this recipe?
Libby www.ditchthecarbs.com
Yes!!! Try lemon curd - so so good.
Jean
Can I use the whole egg instead?
Kris
Hi can I use whole eggs not just egg whites ?
Susan
What in the world do you do with 8 yolks every time you make these?
Libby www.ditchthecarbs.com
Lemon curd, hollandaise sauce, scrambled eggs with extra yolks ...
Mel
I find it’s best to just buy the carton of egg whites... located in the fridge section right next to the carton of eggs. This saves a lot of wastage as I can never seem to find a suitable use for the leftover yolks.
June
This recipe proved to be a disaster. I carefully measured all the ingredients but, as I added the egg whites the coconut flour just absorbed them and I ended up using 12 medium egg whites.I heated the pan with the coconut oil and ladled in the mixture which was still rather thick for a batter (I had, by this time, run out of eggs). I flattened the batter to make a thinner tortilla but when I came to flip it it was firmly stuck to the pan.
Any ideas for making something else with a coconut flour and egg white batter?
Libby www.ditchthecarbs.com
Hmm ... I'm not quite sure what went wrong here as the recipe only requires 30g / 1/3cup so it almost seems impossible to use 12 egg whites. And did you use enough coconut oil, and is your frying pan reliable to flip tortillas/pancakes? I know I have 2 frying pans, one I rely on for tortillas and pancakes, the other pan always sticks no matter what I do so I keep that pan for my scrambled eggs.
Claire O Dea
Hi
How long do you think these could be stored in the fridge?
Libby www.ditchthecarbs.com
They are egg heavy so stay fresh for a short period, I would estimate 2-3 days only.
Jessica
How many egg whites would I need if I use large eggs?
Libby www.ditchthecarbs.com
The recipe calls for 8 medium egg whites, so if you are using large eggs, I would use 6. You may need to adjust how much coconut flour you use. With most coconut flour recipes, I often have to add an extra tbsp or two of coconut flour depending on how humid the weather is and which brand I am using. It is quite easily affected by the moisture in the air and then its ability to swell and absorb liquids such as egg whites.
Julia Sambo
Can you tell us what the fluid measurement for your 8 egg whites is? I have used recipes before that tell the fluid oz/ml of egg whites. This would then eliminate the whole substitution figuring. You would even be able to use small eggs if that is all you had.
Elizabeth
1 large egg white is 1 fluid oz or 2 Tbsp
JanP
Do you think these would work for tortilla chips? I am thinking that I could cut them into triangles and bake them until crisp?
Every recipe that I have to roll out, turns out a flop. I can't roll thin enough. But these might get crisp before they burn?
Thanks.
Libby www.ditchthecarbs.com
These are my favourite keto tortilla chips and my favourite taco shells - yummo!
Amber
Can almond flour be substituted for the coconut flour?? And emwhole eggs vs just egg whites?
Libby www.ditchthecarbs.com
I'm afraid that is another recipe entirely!!! 😉
Anca
What to do with the egg yolks? I usually avoid recipes with egg whites one because of that. Any ideas? thanks
Libby www.ditchthecarbs.com
Make lemon curd - yummmmmm. Get the recipe HERE.
Sarah J Hite
I made these. They were delicious. I put a few in the freezer but they were only there for about 48 hours. I wrapped them in plastic wrap and thawed on the counter. Came out great.
Libby www.ditchthecarbs.com
Brilliant!!! Thank you for reporting that freezing works, I still haven't managed to try (they all get eaten in our house) so I'm grateful for the positive feedback and tips!
Katherine
How long will these last in the ice box and what is the best way to store them? Can theses be frozen and if so how long will they last in the freezer?
Libby www.ditchthecarbs.com
I think they may be too delicate to freeze, I have never tried. But if you do successfully freeze them, please come back and let me know how they survive.