Low-Carb Flour Tortillas

Click to enlarge

I modified several recipes on the net to develop this recipe.  It has undergone several metamorphoses over time.   These are quite tasty, have no funny taste, and are remarkably like a flour tortilla in texture and flavor!   Check out the Chicken Quesadillas I made with these:  I’ve also made chicken and beef shawarma sandwiches with these.  It makes a great dipping bread for hummus as well.  You can actually pick them up and eat without them falling apart!

I have even used these as a substitute for Indian Naan Bread.  🙂

Naan variations, just add (as they cook) one of the items below

1) a sprinkle of ground cardamom or garam masala

2) a bit of toasted minced onion bits

3) chopped cilantro and nigella seeds

I have a non-stick grilling skillet with holes that is a perfect vessel to warm these over the back side of a charcoal fire while we’re doing steaks or kebabs, so they actually taste like tandoori naan!  They get a little crisp that way, too!

Best of all for me, these tortillas/wraps have no flax or coconut flour taste!  I just haven’t found a recipe yet that doesn’t seem to have those tastes and I just don’t want that taste in my flour tortillas.  These are quite thin, too!  If you need them to be 100% gluten free, be sure you are using 100% certified gluten-free oats to grind your oat flour and omit the oat fiber completely!  You can just increase the oat flour by 1T. to compensate for omission of the oat fiber.  Please bear in mind, that this change will increase the carbs a bit, as you lose that fiber deduction when the oat fiber is removed from the equation. You should get eight 7″ tortillas from this recipe.

After several experiments, I have found the easiest method of cooking these is to microwave them on a flat cake plate that I have that doesn’t have much of a stand (see pic below).  I rinse and lightly re-oil the plate between each tortilla.  Any flat, round plate or platter large enough to rotate in your microwave will work.

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Flat cake plate I use

These also make great flour tortillas for grilled quesadillas or stuffed burritos!  Due to the oat flour, these are not acceptable until the grains rung of Atkins Phase 2 OWL.  They are not suitable for Paleo-Primal followers.

Click to enlarge. Grilled on 1 side for a wrap sandwich.

Shown griddled on one side, holding tasty Mediterranean Meat PattiesDELICIOUS! 


8 oz. cream cheese, softened

3 eggs

1/3 c. unsweetened, unflavored whey protein

3 T. oat flour, ground from rolled oats (grind from 100% certified gluten-free rolled oats if you require gluten-free)

2 T. flax meal

1 T. oat fiber (omit for a 100% gluten-free version)

1 tsp. psyllium powder

1/8 tsp. onion powder

1 tsp. baking powder (increase to 1½ tsp. for Indian Naan bread)

2 T. heavy cream

2 T. water (1 T. more if your batter is too thick to spread out to 7″ diameter)

DIRECTIONS:  In a medium bowl, beat the cream cheese with a wooden spoon until smooth.  Add eggs and beat with immersion or electric hand mixer until smooth as possible.  Add remaining ingredients and beat well. The mixture will be about like pancake batter.  Lightly oil your flat plate.  You can also cook these directly on the turntable glass or on a silicone sheet on the turntable.  Using a 1/4 c. measuring cup, scoop the batter onto the plate, spreading with a rubber spatula to about 7″ diameter.  My cake plate has concentric lines in the cutwork decoration that make this much easier for me.  Microwave on HI for 70 seconds or until dry to the touch in the center.  Remove and gently fun a thin metal spatula under the edges to loosen.  Lift off plate with your hands and place on paper towels.  Tip:  next time you buy in-store handmade tortillas that have plastic separators, don’t throw them away!  I save them as they are wonderful for separator uses.  Make the remaining tortillas (you should get eight 7″ tortillas total) in a similar manner, rinsing batter residue off plate and re-oiling it between each baking.  Use a paper towel or plastic sheet between them as you stack them to finish cooling.  This will prevent them from sticking together.

Optional, you can slightly brown these a bit on both sides (as in my picture) in a dry non-stick skillet over medium-high heat.  I prefer them browned myself.  This step enhances both appearance, flavor and handle-ability, but is not absolutely necessary if you’re in a hurry to eat. 🙂

NUTRITIONAL INFO: Makes eight 7″ wraps/tortillas, each contains:

171 cals, 14.5g fat, 4.55g carbs, 1.39g fiber, 3.16g NET CARBS, 8.41g protein, 120 mg sodium


58 thoughts on “Low-Carb Flour Tortillas

    1. Well, it adds to the “flour-y” quality of these tortillas. Anything you sub in will be an experiment. LC breads are a delicate balance of ingredients and subs don’t always work well in breads. You could try using equal amount almond flour or considerably less coconut flour, but you likely will get a slightly different texture (and flavor) if you do.

  1. Hello Peggy,
    Thank you again for your wonderful recipes. I am wondering if you are able to cook this entirely in a fry pan or if the microwave is a necessary step?

    1. I’ve never tried it and don’t really know the answer to that question. Try just one that way and see how it goes. If very careful to wait before flipping over, it might work.

  2. Hi Peggy, Thank you for sharing so many wonderful recipes here! For tortillas, could Einkorn flour be substituted for oat flour?

    1. Always glad to share recipes for good food, Mel. Yes, I think that would be a workable substitute here. Hope you like these!

  3. I was going to ask about the flat plate – but then I read the intro to the recipe! Thanks for the recipe!!! I’m very new to low carb, and love my bread! I get the feeling this may become a staple in my home.

      1. I made half of them into buns instead of the tortillas, and they are so good! Rather flat, but good, and they toast so well. I will surely be using this again! 🙂

    1. Don’t know really, Cici. It might work. I’ve used psyllium in a dinner roll/bread recipe before. You could experiment and perhaps get a decent result, but I don’t know for certain, having not done any experimenting with it in these. In doing so, you lose the flour-y taste oat fiber brings to these, because psyllium doesn’t have much taste IMO. I would have no idea how much either, but it likely isn’t a 1 for 1 sub. Let me know how they come out if you get a good result. I’d be curious.

    1. No, it is not the same thing. Oat bran is quite high in carbs; oat fiber is not, nearly 0 in carbs. You really want to get oat fiber and I would recommend Netrition.com for the smaller 1# bags. It will last you a very long time as so little goes in recipes. 🙂

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