Keto Tortillas & Wraps
Published January 16, 2023 • Updated June 16, 2026
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I make these keto tortillas with just 3 ingredients. They're gluten-free, taste like real corn tortillas, and have only 0.6g net carbs each. Soft and pliable enough to roll into low-carb wraps, too.
I’ve tested more tortilla recipes than I can count, and this is the one I keep coming back to. Three ingredients. No eggs, no psyllium husk, no coconut flour. Just almond flour, lupin flour, and xanthan gum. The result is a soft, pliable tortilla with only 0.6g net carbs that actually tastes like corn tortillas.
The secret is the lupin flour. It has a light, cornmeal-like flavor that gives these the authentic taste without the carbs. I landed on this combination after testing psyllium husk (turns the dough purplish), coconut flour (absorbs too much liquid and produces the wrong texture), and cheese-based recipes that got greasy. This three-ingredient ratio just works. The dough presses flat, cooks in under a minute per side, and holds up to heavy fillings. I’ve loaded these with birria and double-dipped in consomme, and they held together. That’s the ultimate stress test for any tortilla, and the lupin flour is the reason they survive it.
The biggest question I get is about cracking after cooling. They always stiffen once they come off the skillet, and that’s normal. Reheat for 30 seconds per side in a dry skillet right before filling, and they flex again. I stack mine under a dish towel while I’m prepping so they stay pliable. Reader Greg found that bumping the water to 7 tablespoons prevents edge cracking on the larger 6-inch size, and I can confirm the ratio is flexible depending on your humidity.
One note on lupin flour: it’s a legume, botanically related to peanuts. If you have a peanut allergy, check with your doctor before using it. It can trigger reactions in people with legume sensitivities. A few readers have also mentioned some digestive adjustment the first time they try it (the fiber content is real), but that settles after a couple of batches.
I make a double batch every couple of weeks and freeze them with parchment between each one. They thaw on the counter in minutes and reheat just as well as fresh. You can also cut them into triangles and bake or air fry them into chips. If you want another low carb wrap option, my egg white wraps work well for lighter fillings. For bowl nights, pair these with cauliflower fried rice, or if you’re craving bread instead, try my gluten-free yeast rolls.
How to make these tortillas
- Combine the dry ingredients (almond flour, lupin flour, xanthan gum, and salt) in a bowl. Pour in the water and mix until a dough forms. You want it to feel like play-doh.
- Divide the dough into eight balls for 4-inch mini tortillas, or four balls for 6-inch ones.
- Flatten with a tortilla press between two sheets of parchment paper. A rolling pin works too, but the press is faster and more consistent. I use the regular $25 press, not the HD iron version.
- Cook in a hot, dry skillet for 30-60 seconds per side until brown spots appear. No oil, no cooking spray. Dry heat is what gives them those charred spots like corn tortillas.
Key ingredients
- Almond flour gives the tortilla its base structure and a subtle nutty note. I use it in everything from my keto cornbread to homemade bread crumbs. It’s naturally low in carbs and high in healthy fat.
- Lupin flour is what separates this from every other low carb tortilla out there. It’s made from lupin beans, packed with protein and fiber, and has a light texture similar to whole wheat flour. The taste is close to cornmeal, which is why these taste so authentic.
- Xanthan gum is the binder that holds everything together and keeps the tortillas flexible. Without it, they stick to the parchment and crumble after cooking. I’ve seen recipes call for psyllium husk instead, but that turns the dough purplish.
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Ingredients
½ cup almond flour -
⅓ cup lupin flour
-
1 tablespoon xanthan gum
-
½ teaspoon salt
-
6 tablespoons water
-
tortilla press
-
parchment circles
Step by Step Instructions
Step by Step Instructions
Make tortilla dough
In a small bowl, combine almond flour, lupin flour, xanthan gum and salt. Pour in water and mix until dough forms. The dough should feel similar to play-doh.
- ½ cup almond flour
- ⅓ cup cup lupin flour
- 1 tablespoon xanthan gum
- ½ teaspoon salt
- 6 tablespoons water
Roll into balls
Divide dough into 8 balls to make mini tortillas (4”) or 4 balls to make 6” tortillas.
Flatten into tortillas
Flatten into a tortilla using a tortilla press. Sandwich a ball between two sheets of parchment paper and press down to flatten. Can flatten using a rolling pin as well.
Cook tortillas
Place a tortilla in a skillet heated on high heat. Cook for 30-60 seconds or until the underside starts to turn brown in some spots. Flip and cook the other side for 30 seconds. Remove from skillet and place back on parchment paper to cool.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Why did my tortillas crack when I tried to fold them?
I hear this one a lot. They always stiffen after cooling, and that's normal with almond flour dough. Just reheat for 30 seconds per side in a hot skillet right before you fill them. I stack mine under a dish towel while I prep fillings, and they stay pliable long enough to assemble everything.
Can I make tortilla chips with this dough?
I do this all the time. Cut the tortillas into triangles, lay them on a sheet, and bake till the edges are crispy. Air fryer works great too. I salt them right out of the oven.
Is lupin flour safe for people with peanut allergies?
I always mention this when I share the recipe. Lupin is a legume, related to peanuts, and it can trigger reactions if you have a peanut or legume allergy. I've heard from a few readers who had issues, so check with your doctor before trying lupin flour.
Can I use coconut flour instead of lupin flour?
I haven't tested this swap myself, but reader Rene made them with coconut flour and said they turned out well. Coconut flour absorbs way more liquid than lupin, so I'd start with 2-3 tablespoons and add water slowly until the dough feels like play-doh. You'll lose the corn tortilla flavor, but they should still fold.
Where can I buy lupin flour?
I get mine from Amazon. I haven't found it at regular grocery stores, but some specialty health food shops carry it. I linked my go-to brand in the recipe above.
Can I make the dough ahead of time?
Yes. I wrap the raw dough in plastic wrap and keep it in the fridge for 1-2 days. If it dries out, I knead in a splash of water until it's soft again. The xanthan gum settles, so give it a good mix before dividing into balls.
Which is better for keto, corn or flour tortillas?
Neither works for me. A regular corn tortilla has about 12g net carbs, and flour tortillas are even higher. My recipe uses almond and lupin flour to bring that down to 0.6g per tortilla, so I can have three or four without going over my carb limit.
Should I make or buy keto tortillas?
Depends on the week. If I have fifteen minutes, I make the 3-ingredient version at 0.6g net carbs. It tastes more like real corn than anything else. When I'm rushing, I grab one of the store brands I listed, most around 0g to 4g. Either way, well under the 12g in a regular tortilla. Comes down to time.
0.6g net carbs was what got my attention. My mom made flour tortillas from scratch on Sunday mornings, and something about pressing the dough and that first smell off the skillet put me right back in her kitchen. Didn't see that coming.
can't get the tortilla press away from my husband now
fourth batch in two weeks, that's my review
Four batches in two weeks. It's just part of the rotation now.
Yep. Lupin flour is officially a pantry staple now.
Made these for taco night at a backyard cookout last weekend. My neighbor picked up the extra stack looking for a brand label, and when I told her I made them with lupin flour she looked genuinely confused. They hold up to filling way better than I expected from a 3-ingredient dough.
The brand label moment gets me. They've held up to carnitas and everything I've thrown at them.
Made tacos last night and my 8-year-old asked why we were having 'real' tortillas instead of 'the keto ones.' She had no idea she was eating the keto ones. The tortilla press looked intimidating but the dough came together in like 2 minutes.
Kid-approved is the only review that matters in my house. And yeah, the press looks scarier than it is.
I added a pinch of cumin to the dough on my second batch. I kept wanting them to taste like the corn tortillas I grew up with, and it just worked. Something about the lupin flour base already leans that direction; the cumin pushed it the rest of the way. I didn't have a tortilla press, so I flattened them between parchment with a cast iron pan, and they still cooked up in under a minute just like the recipe says. Four batches in two weeks and I'm out of reasons not to make tacos every night.
The cumin idea is smart. Lupin already leans that direction and I've never thought to push it further. Trying that next batch.
About 10 batches in and I finally figured out the trick: press them as thin as you can. I was being way too cautious before. Tacos are back in my life.
Yeah, thin is non-negotiable with these. I held back too long on that myself. Now I press until they're almost translucent.
Cast iron press if you have one. It presses more evenly than plastic and the parchment peels right off. I dialed back to 5 tablespoons of water instead of 6 since my almond flour was a fine grind (dough was too sticky at 6). Cooked on carbon steel at medium-high, not full blast, and got even color edge-to-edge with no scorching. The lupin flour is what gives them that corn tortilla taste. Caught me off guard, honestly. Next batch I'm pressing thinner to see if they'll crisp into tostadas in the oven.
The corn flavor from lupin always catches people. Not subtle at all. And thin-pressed tostadas at 375 work - about 10 minutes in, they go fully crispy.
No tortilla press, so I used the bottom of a glass pie dish. Worked way better than I expected. Added a tiny pinch of cumin chasing that corn tortilla flavor and actually got pretty close. Burned the first two on high heat before I figured out my stove runs hot. Dropped to medium and the rest came out fine. Taco night tonight and honestly I'm kind of proud.
Pie dish probably presses more evenly than most plastic presses anyway. And medium heat on these. I burned the first batch on high before I figured it out too.
If you don't have a tortilla press, a heavy cast iron skillet does the job (press down firmly and hold for a 3 count). I also started adding a small pinch of cumin to the dough and they come out tasting even closer to the corn tortillas I grew up making.
Hadn't occurred to me to put cumin in the dough. Trying that next batch.
I never thought I'd be the person who owns a tortilla press but here I am on my seventh batch (maybe eighth, I lost count somewhere in February). The first few times I was genuinely nervous about the xanthan gum measurement, like is this actually going to hold together, and somehow it just works every time. The 30-second flip point matters more than I realized. The ones I left a little longer got these small brown spots and they stayed flexible way better than the ones I rushed. I use them for everything now, tacos obviously but also just rolled up with cream cheese and cucumber when I need something fast. The 0.6g net carbs is the number that kept me coming back. Beginner proof, and I say that as someone who'd never touched lupin flour before this recipe.
Brown spots on that flip means more pliable, every time. Cream cheese and cucumber hadn't occurred to me, writing that down.
Took me three batches to figure this out, but bumping the water to 7 tablespoons makes the dough press out without cracking at the edges, especially for the 6" size. The other fix: high heat actually means as high as your skillet goes. I use cast iron and cranked it higher than I normally would, and the charred spots showed up right at 30 seconds, exactly like corn tortillas. Both adjustments together made batch four completely different from batch one.
Seven tablespoons on the 6" makes sense, the smaller press compresses the edges more. Cast iron has to be really pushed. Most people stop before it gets uncomfortable, so the charred spots never show up.
Made these last weekend and they were great right off the skillet, but once they cooled they stiffened up and cracked when I tried to fold them into tacos. I used the tortilla press with parchment exactly as written. Is there something off in the dough ratio, or do I just need to reheat them in the skillet before filling?
Reheat right before filling. 30 seconds per side in a dry skillet and they flex again. The dough ratio is fine. They always stiffen when cool.
I've tried three other keto tortilla recipes and they all either fell apart or tasted like cardboard. These actually fold without cracking and have that slight corn-like flavor I've been missing. Used my tortilla press like the recipe says and they came out way better than the last batch I tried to roll by hand.
The press makes such a difference. I tried rolling by hand the first few times and it's just not worth the fight.
How long do you cook it per side? As long as it takes to press the next one. How long for the other side? As long as it takes to peel the newly pressed one off the paper. I use about 5-1/2 T of water not 6 to get the right consistency.
Ha, I like that timing method. And yeah, the water amount can vary depending on how humid it is when you're mixing. 5.5 works.