These low-carb tortillas are made with protein-packed lupin flour to give them a golden hue, and liquid stevia or corn extract for a sweet “corn” flavor! They are soft, pliable, and vegan as well!
- Are Corn Tortillas Low-Carb/Keto-Friendly?
- Why Make Low-Carb Corn Tortillas With Lupin Flour?
- What Are The Benefits Of Protein In a Low-Carb Tortilla?
- What Makes These Low-Carb Tortillas Taste Like Corn?
- What You Need To Make Low-Carb “Corn” Tortillas
- How To Make Low-Carb “Corn” Tortillas
- Frequently Asked Questions
- 1. Why do low-carb tortillas need fat/oil?
- 2. Why are my tortillas cracking?
- 3. Why are my corn tortillas hard and/or breaking?
- 4. How do I keep my tortillas soft?
- 5. How long will low-carb corn tortillas last?
- Recipe For High-Protein, Low-Carb “Corn” Tortillas:
Regular low-carb tortillas made with wheat flour are easy to find in the supermarket, taste really good, and fit just fine into the keto lifestyle.
But if there is one thing that I miss about eating Mexican food on keto, it’s a good corn tortilla!
If you have been following my blog for a while, then you know that I am a HUGE fan of lupin flour – so much that I wrote an entire post about how to use this amazing low-carb product!
And because it is so versatile, I decided to combine the earthy flavor of lupin flour with a touch of stevia to create my version of a low-carb corn tortilla.
Plus, the high protein in the flour makes for a flexible and chewy tortilla you can fill with delicious ingredients!
Are Corn Tortillas Low-Carb/Keto-Friendly?
No, traditional corn tortillas are not low-carb or keto-friendly because the main ingredient is masa, or cornflour, with an average of 20 grams of carbohydrates for a 44-gram serving ( one large or two small tortillas).
Remember, when following the keto diet, your daily carbohydrate consumption can not exceed 50 grams – just one regular corn tortilla will use almost half of your daily limit.
Why Make Low-Carb Corn Tortillas With Lupin Flour?
Lupin flour is very low in carbohydrates, high in protein, and has the signature deep yellow color that reminds you of a yellow masa that would be used in making corn tortillas.
What Are The Benefits Of Protein In a Low-Carb Tortilla?
There are two reasons why using high-protein flour is perfect for making these tortillas:
- It makes them pliable. This recipe conatins vital wheat gluten, so this is not a gluten-free recipe. However, when combined with lupin flour it makes these low-carb tortillas super-fillable and foldable, and less likely to tear while eating them.
- It can help to surpress the appetite. Eating a diet higher in protein is associated with better appetite control, reduced cravings, and increased lean body mass (source). This means you stay fuller, longer!
Here is a comparison of the low-carb flours often used for making tortillas:
|Low-Carb Flour||Protein (in grams)|
More Keto Recipes Made With Lupin Flour:
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What Makes These Low-Carb Tortillas Taste Like Corn?
There are two ways to give these tortillas their “corn” flavor:
- Corn extract: This flavor extract will give your tortillas a natural corn flavor; it comes in both “sweet” corn and “unsweetened” corn flavors. Make sure that your extracts are sugar-free (like the ones I mentioned) to keep your recipe low-carb.
- Liquid Sweetner: I like to use stevia because corn extract is not easy to find here in Sweden. However, I find that it adds a touch of sweetness to the low-carb tortillas that is similar to that of sweet corn – just remember to use a light hand (1-2 drops) so it will not be overly sweet.
What You Need To Make Low-Carb “Corn” Tortillas
Kitchen scale/Measuring tools –
Measuring the ingredients accurately ensures these low-carb tortillas are perfect every time!
Mixing bowl –
Make sure to have a bowl large enough to mix all of your ingredients in and enough room for kneading.
Parchment paper –
The paper will help the tortillas roll out easier and allow easy transfer to the pan.
Rolling pin –
These tortillas are elastic so a rolling pin is the best way to flatten them (sorry, no fancy tortilla press for this recipe).
Use an appropriate size for your preferred tortilla size.
Kitchen towels –
Once your corn tortillas are cooked you want to keep them warm by wrapping them up!
Lupin Flour –
This legume flour is high in protein and has a golden yellow color that is similar to masa.
Vital Wheat Gluten –
The addition of gluten makes the tortillas flexible enough so that they can be rolled and folded like a traditional wheat flour tortilla.
Coconut Oil –
Fat is needed for flavor and moisture. You can replace it with other fats like olive or avocado oil if you want to keep the tortillas vegan.
This is added for seasoning and flavor.
Hot Water –
Water binds and activates all of the ingredients.
Liquid Stevia (Sweetener)/Corn Extract –
Either of these flavor enhancers will give the tortillas a sweet “corn” flavor when used sparingly.
Xanthan Gum (Optional) –
This will make the tortillas extra pliable.
How To Make Low-Carb “Corn” Tortillas
Mix the dry ingredients together in a bowl.
Add the liquid ingredients until well mixed and a dough forms, and then knead by hand.
Allow the dough to rest.
Preheat a dry frying pan. Roll pieces of dough between parchment.
Place the flattened tortilla in the hot pan and fry until lightly browned on both sides.
Place the cooked tortillas on a plate and cover them with a kitchen towel.
Frequently Asked Questions
1. Why do low-carb tortillas need fat/oil?
Fat is needed for flavor and texture. You can use any neutral-flavored plant-based oil if you want a vegan recipe; otherwise, ghee or another animal fat also works well.
2. Why are my tortillas cracking?
If the tortillas are cracking around the edges while cooking then the dough is too dry – make sure to carefully measure the ingredients, preferably using a kitchen scale.
3. Why are my corn tortillas hard and/or breaking?
Tortillas that are stiff or break may not have been kneaded or rested long enough for the gluten bonds to develop.
4. How do I keep my tortillas soft?
Keep your corn tortillas soft by layering them in a kitchen towel after cooking – the steam will keep them both soft and warm. They will also retain their moisture if refrigerated.
5. How long will low-carb corn tortillas last?
These will stay fresh for 2-3 days in a sealed container at room temperature, up to a week refrigerated, and up to 4 months in the freezer.
Recipe For High-Protein, Low-Carb “Corn” Tortillas:
High Protein, Low-Carb “Corn” Tortillas
- measuring spoons/cups
- mixing spoon/whisk
- Place lupin flour, vital wheat gluten, salt, and xanthan gum (optional) into a bowl and stir or whisk until the ingredients are incorporated.
- Pour melted coconut oil and hot water into the dry ingredients. Add 1-2 drops of liquid stevia or corn extract. Stir until a ball of dough forms.
- Begin to knead the dough by hand, 3-5 minutes, and until the dough becomes "elastic." Let the dough rest 10 minutes before rolling out.
- Preheat a skillet on medium to high heat. Remove a portion of the dough and roll out the tortilla between two pieces of parchment paper until it is about ⅛-¼ inch thick.
- Carefully transfer the dough from the parchment paper to the skillet and cook the tortilla for 30-45 seconds on each side until golden brown.
- Remove the tortilla from the skillet and transfer it to a kitchen towel to be kept warm by covering. Serve tortillas warm.
Have you tried making low-carb corn tortillas before?
Will you be trying this recipe?
Leave any tips and tricks in the comments below!