These easy 5-ingredient Keto Tortillas are low-carb and grain-free! At about one net carb per tortilla, these are perfect for keto wraps, quesadillas and more!
My Mom and I have both followed a low-carb keto diet, but there has been one major difference. Since my husband has Celiac I’ve also had to keep my diet within gluten-free boundaries. It is true that most low-carb foods are naturally gluten-free, but there is one major exception: low-carb tortillas.
When my Mom and I would share what we were making for the week I envied her low-carb wraps or quesadillas. Since I’ve not been able to find a keto-friendly, gluten-free tortilla I decided I had to make my own!
These Zucchini Tortillas are ultra low-carb, grain-free and perfect for a keto lifestyle. They store and reheat well so you can easily make a batch and pull them out later in the week. These make great keto wraps, tacos and quesadillas!
Ingredients for Keto Tortillas
At first glance, you may think these tortillas require some of those elusive ingredients like xanthan gum or psyllium husk. You are in luck, there are no hard-to-find ingredients in these easy tortillas!
You only need five simple ingredients:
Shredded Cheddar Cheese
Can I Use Another Type of Cheese?
Most likely, yes! I should think any shredded cheese will work. I typically make these keto tortillas with shredded cheddar because that pairs well with just about any filling.
Can I Make This Recipe Egg-Free?
Not to my knowledge, no. If you try using a flax egg or a similar egg replacer, leave me a comment below letting me know how the low-carb tortillas turned out!
How to Make Keto Tortillas
The steps for making keto-friendly tortillas is easier than you’d think! Here are the basic steps:
Shred the zucchini and place in a sturdy dish towel. Squeeze as much moisture as possible from the zucchini.
When you feel like you’ve gotten as much as you can out, unroll the towel and allow it to rest for several minutes then try again.
Transfer the dry zucchini to a mixing bowl and combine with the shredded cheddar, eggs, baking powder and salt.
Scoop the dough out and place on silicone-lined baking sheet and pat into a very thin circle.
Bake 15 minutes, then carefully flip the tortillas bake 3-5 minutes until the tortillas are set.
2 large zucchini, shredded
2 large eggs
2 cups shredded cheddar cheese
1/4 teaspoon baking powder
1/4 teaspoon salt
Preheat the oven to 375 degrees F.
Shred the zucchini and place in a sturdy dish towel. Squeeze as much moisture as possible from the zucchini. When you feel like you’ve gotten as much as you can out unroll the towel and allow it to rest for several minutes then try again. Do not skip the second step, the zucchini needs to be extremely dry.
Transfer the VERY dry zucchini to a mixing bowl and combine with the shredded cheddar, eggs, baking powder and salt.
Scoop the dough out using a 1/4 cup measuring cup for small tortillas, or 1/2 measuring cup for large tortillas and place on silicone lined baking sheet and pat into a very thin circle. The only moisture should be from the egg.
No fruit, unless it’s berries in moderation…
No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.)
HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for.
Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok!
Vegetables that should be avoided are…
Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended.
Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto.
Do not forget your electrolytes, they are needed daily.
A good form of electrolytes is:
Pink Himalayan salt added to your food
Strict keto – counts all macros, do not eat processed foods.
Lazy keto – doesn’t track all macros, still eats processed foods, as long as they are on plan
Macros are a break down of the calories you intake for the day. Which should be…
Carb manager is a great app to track macros
Carbs are a limit – try not to go over your carb limit.
Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full.
Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.
Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.
Hope this helps.
If you are a keto newbie- This should help
Meats: ZERO CARBS
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/Lobster- Go crazy, use lots of butter!
Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz.
Vegetables: No potatoes! Get your carbs from above ground veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado- Awesome source of natural fat!
• Brussels sprouts
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Peppers- Jalepeño, banana, green/red/yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut butter!
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste
Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Lemon/Limes- Adds great flavor!
Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/Walnut/Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine