Mexican · lunch, side
Keto Tortillas with Lupin Flour (Gluten-Free)
Video by KetoFocus on YouTube · Open on YouTube
- Keto (1.4 g net carbs a serve)
- Vegan
- Gluten-free ingredients
Contains: Tree nuts, Lupin. Check labels on stock, sauces and spice mixes.
Lupin and almond flour give nearly 7 g fibre and 6 g protein for under 1.5 g net carbs per two tortillas, so they won't spike blood sugar the way wheat or corn tortillas can.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 5
Method
Tap a time to watch that step in the video.
- Mix the almond flour, lupin flour, salt and xanthan gum in a small bowl — the xanthan gum is what keeps the tortillas soft and bendy. 0:33
- Stir in the water with a fork to a dough with the feel of play-dough; if it is tacky add a little more almond flour, if dry and crumbly a splash of water. 1:14
- Divide the dough into 8 balls for 10 cm (4-inch) tortillas, or 4 balls for 15 cm (6-inch) ones. 1:44
- Flatten each ball between two sheets of baking paper in a tortilla press, or roll it out with a rolling pin. 1:56
- Heat a dry non-stick pan over medium-high to high heat. Peel off the paper, cook each tortilla 30–50 seconds until golden in spots, flip for 30 seconds, then cool on the paper. No oil — it makes them stiff. 3:17
Tip. Use them for soft tacos or wraps; stack with baking paper between. The recipe makes eight 10 cm tortillas. Lupin is a labelled allergen in Australia and the EU and can affect people allergic to peanuts.
The method is a summary in our words — the video shows every step.
One portion, 2 mini tortillas (10 cm), gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 27%
- Fat 67%
Fits keto: 1.4 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High21%
3.2 mg a serve, mostly from almond flour (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 14
Magnesium8%
36 mg a serve, mostly from almond flour (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium4%
170 mg a serve, mostly from almond flour (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc4%
0.4 mg a serve, mostly from almond flour (89%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium3%
37 mg a serve, mostly from almond flour (91%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron3%
0.5 mg a serve, mostly from almond flour (89%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate1%
5.5 µg a serve, mostly from almond flour (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B61%
0 mg a serve, mostly from almond flour (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium1%
0.5 µg a serve, mostly from almond flour (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A0%
0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K0%
0 µg a serve. Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-30%
0 g a serve. Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by KetoFocus; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.