Real Healthy Coconut Flour Tortillas

Best gluten free tortilla recipe by realhealthyrecipes.com

Here’s a wholesome alternative to store bought tortillas.

Before converting my eating habits to the Real Healthy Recipes guidelines, I used to purchase a big bag of tortillas every time I went grocery shopping. And I felt pretty good about it too, since it was the whole wheat kind instead of the white ones. I’d roll up sliced turkey and cheese for B’s lunches and peanut butter and jelly for mine. I also liked to roll up scrambled eggs in tortillas for an on-the-way-to-work breakfast.

Since going grain and gluten free I’ve missed the convenience of those tortillas, and set out to make one with coconut flour.

A quick web search for coconut flour tortilla recipes brought up many variations of the same recipe that uses lots of egg whites. I tested that recipe, and while it was good, it wasn’t strong enough to hold together as a handheld wrap. These egg white tortillas have an egg-y consistency that didn’t taste right being made into an almond butter and berry wrap. I do think, however, that the egg-white version would be fantastic made into enchiladas, where the tortillas are stuffed with ground meat and doused with sauce. This I will be trying out soon!

Best egg white and coconut flour tortilla recipe by realhealthyrecipes.com

This version of coconut flour tortillas uses lots of egg whites.

I decided to add some flax meal and to leave in the egg yolks to create a tortilla that was stronger and less egg-y. After a few tries I came up with a version that works beautifully.

Coconut flour tortillas with flax meal by realhealthyrecipes.com

This version has flax meal and egg yolks, making it stronger.

There are endless possibilities on how to fill your tortilla wraps, but my favorite is with raw almond butter and fresh, organic black berries. To create your perfect wrap first choose a spread and then a filling. Here are a few ideas:

Spreads:

Fillings:

Real Healthy Coconut Flour Tortillas with Flax
A Recipe by Diana Keuilian
Prep time
Cook time
Total time
INGREDIENTS
Serves 12

  • 6 eggs
  • 1 (13.66oz) can of coconut milk, full fat
  • ¼ cup coconut flour
  • ¼ cup flax meal
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 1 packet Stevia (optional)
INSTRUCTIONS

  1. Preheat a medium sized, non-stick skillet over medium low heat.
  2. Combine all of the ingredients in a high speed blender and mix until smooth.
  3. Coat the skillet with coconut oil. Pour ⅓ cup of batter into the skillet in a large tortilla shape. Allow to cook until set, then flip to brown the other side. Repeat with all of the batter — should make 12 tortillas.
NUTRITION

Calories: 100     Fat: 9 g     Carbohydrates: 2 g     Sodium: 117 mg     Fiber: 1 g     Protein: 5 g    

 

Coconut flour tortilla by realhealthyrecipes.com

Almond butter and organic black berries is my favorite combo!

Real Healthy Coconut Flour Tortillas- With Egg Whites
A Recipe by Diana Keuilian
Prep time
Cook time
Total time
INGREDIENTS
Serves 6

  • 6 Tablespoons coconut flour
  • ½ teaspoon baking powder
  • 12 egg whites
  • ¾ cup water
INSTRUCTIONS

  1. Preheat a medium sized, non-stick skillet over medium low heat.
  2. Combine all of the ingredients in a medium bowl. Allow to sit for 5 minutes, then mix again until lumps have disappeared.
  3. Coat the skillet with coconut oil. Pour ⅓ cup of batter into the skillet in a large tortilla shape. Allow to cook until set, then flip to brown the other side. Repeat with all of the batter — makes 6 tortillas.
NUTRITION

Calories: 72     Fat: 1 g     Carbohydrates: 4 g     Sodium: 139 mg     Fiber: 3 g     Protein: 9 g    

 

Best egg white and coconut flour tortilla recipe by realhealthyrecipes.com

These would be awesome for enchiladas.

Comments

  • Sarah June 10, 2013 at 7:01 pm

    Have you tried using lite coconut milk or is it important to use full fat to ensure the tortiallas stay together? Thanks! I love your website-such helpful helpful recipes!

    • Diana June 10, 2013 at 7:03 pm

      Hi Sarah,
      Thanks for the comment! Yes, it’s important to use the full fat coconut milk in order to keep the batter from getting too thin and breaking apart.
      Happy cooking :)
      Diana

  • Chrissy June 18, 2013 at 8:45 pm

    I had the same thoughts about most wrap recipes: too eggy. I’m looking forward to trying these on fajita night – one cannot live on lettuce wraps alone…

    • Diana June 18, 2013 at 9:22 pm

      Enjoy!

  • Healthy Taco Recipe October 10, 2013 at 11:12 am

    [...] 12 Real Healthy Tortillas <– click for recipe, use the one with flax meal [...]

  • Paleo Kid’s Pa October 21, 2013 at 11:12 pm

    [...] Follow this link to a recipe for Coconut Flour Tortillas [...]

  • Vivian November 11, 2013 at 6:07 pm

    Is there a way to store this for use throughout the week or is it necessary to make them the day of the meal? Trying to find think I can make ahead for quick meals when needed. Thanks!

    • Diana January 4, 2014 at 7:35 pm

      Hi Vivian,
      Yes, you can certainly make these for the entire week. One note: put a piece of parchment paper between each tortilla as you stack them up to make it easier to pull them apart once they have been chilled in the fridge. Otherwise they want to stick together!

  • Brittany January 16, 2014 at 10:51 pm

    mine are turning out too thick like pancakes and are breaking. Any suggestions?

    • Diana January 19, 2014 at 9:08 pm

      Hi Brittany,
      Make sure that you let your batter stand for about 10minutes, to allow the flax to stick all the batter together. If the batter is too thick, make sure that you’ve added the full amount of coconut milk, and add a little more to reach a thinner consistency. Also, it’s important to blend these ingredients and not just mix them, to ensure that everything is the right consistency and sticks together. Enjoy!

  • Adele February 18, 2014 at 1:12 pm

    These were too soft – just broke apart when I tried to flip them.

    • Diana February 18, 2014 at 5:19 pm

      Hi Adele,
      Make sure to 1) Blend your batter so it’s very smooth and 2) allow the batter to sit for 10 minutes to thicken. Then, just like a pancake, don’t attempt to flip until the batter is fully set and cooked. Enjoy!

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