How to make coconut flour tortilla wraps - even if you aren't low-carb! Because they are also gluten-free, sugar-free, wheat-free and keto.
Just follow the easy step-by-step instructions and watch the quick cooking video.
Coconut Flour Tortilla Wraps
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?
I have a number of healthy low-carb and grain-free recipes below, but today's recipe is coconut flour tortilla wraps. Scroll to the bottom to see them.
More Low-Carb Bread Recipes & Low-Carb Cracker Recipes ...
Coconut Flour Tortilla Recipe
If you are new here, or new to low-carb and grain-free baking, you may wish to read my Ultimate Guide to Low-Carb Flours. I explain how to use coconut flour, almond flour/meal, psyllium husks and why they don't behave like wheat-based flours.
And if you want to know why I fry my gluten-free tortillas in coconut oil, you can read my Ultimate Guide To Healthy Fats.
Further reading: Gluten-Free vs Grain-Free - what's the difference?
Coconut Flour Wraps
The reason I love coconut flour is much is that a little goes a long way. It is naturally gluten-free, naturally extremely low in net carbs and so versatile in both sweet and savoury recipes.
In fact, you can even make these coconut flour wraps into a sweet dessert wrap, by simply adding some sweetener to taste and some vanilla. This would make a yummy after-school snack with cream cheese and berries inside.
Coconut flour is also 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.
Further reading: Ultimate Guide To Almond Flour vs Coconut Flour
Low-Carb Tortilla Wraps
Low-carb tortilla wraps are a versatile recipe that can be used for breakfast (just add bacon and eggs inside), lunch (add a salad, cheese, and meat) or for dinner.
Why not add 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?
Coconut Flour Low-Carb Tortilla Wrap Recipe
I love developing coconut flour recipes because so many readers ask for baking that is almond flour free. This is due to their allergies or their children who attend a school with a nut-free policy.
More Low-Carb Coconut Flour Recipes ...
Almond Flour Tortillas
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.
Another keto tortilla recipe you should also print and save is my keto tortillas - only 2g net carbs and very soft and pliable.
Watch the video to see how easy they are.
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Low-Carb Coconut Flour Tortilla Wrap Recipe
Low-Carb Coconut Flour Tortilla Wraps
Calculate ingredients
Ingredients
- 1/4 tsp baking powder
- 30 g 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
Nutrition
More recipes you may like:
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 🙂
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.