Keto Large Flour Tortillas

By deiv3 on July 29, 2024

INGREDIENTS

Large flour tortillas
Grated cheese – either mild or sharp cheddar, or Monterey Jack
Olive oil or butter
Optional:
Sliced mushrooms
Green onions
Black olives, sliced
Fresh tomatoes, diced
Chicken pieces
Avocado
Lettuce
Apple cider vinegar
Salt

Instructions

Heat the tortillas until air pockets form: Heat a large skillet (cast iron works great) on medium high heat. Add a small amount of oil (about 1/2 teaspoon) and spread it around the bottom of the pan with a spatula (you could use butter as well).
Take one large flour tortilla and place it in the pan. Flip the tortilla over a few times, 10 seconds between flips. Air pockets should begin to form within the tortilla.
Add cheese and other ingredients: When pockets of air begin to form, take a handful of grated cheese, sprinkle over the top of the tortilla, making sure that the cheese does not land on the pan itself.
Add whatever additional ingredients you choose – green onion, sliced mushrooms, olives, tomatoes, etc. If you would like your quesadilla to be a chicken quesadilla, add some diced cooked chicken.
Take care not to layer on the ingredients to thickly – this is a quesadilla, not a quiche!
Lower heat and cover pan: Reduce the heat to low and cover the pan. The pan should be hot enough by now to have plenty of residual heat to melt the cheese and brown the tortilla. If the quesadilla begins to smoke too much, remove from the heat.
After a minute, check to see if the cheese is melted. If not, return the cover and keep checking every minute until the cheese is melted.
Fold tortilla over: When the cheese is sufficiently melted, use a spatula to lift up one side of the quesadilla and flip over the other side, as if you were making an omelette.
The tortilla should by now be browned slightly. If it is not browned, turn the heat up to high and flip the quesadilla over every 10 seconds or so until it gets browned.
Remove quesadilla from pan and cut into wedges.
To make the lettuce to accompany the quesadilla, thinly slice some iceberg lettuce. Sprinkle some cider vinegar on it and some salt.

Keto Tips
No fruit, unless it's berries in moderation…
No wheat
No sugar
No grains
No pasta
No potatoes
No rice
No beans
No starches
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…
Sweet potatoes
Corn
Peas
Potatoes
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:
Powerade zero
Pickle juice
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…
5% carbs
20% protein
75% fat
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!
Pepperoni
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!
Eggplant
Brussels sprouts
Tomato
Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
Cucumber
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!
Cabbage
Pickles (Read nutrition labels, watch for sugar and carbs)
Olives
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.
Strawberries
Blueberries
Raspberries
Blackberries
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)
Oils/Fats
Coconut Oil
Butter: Kerry Gold is best but just make sure it's REAL butter and not a spread or margarine
Olive Oil
Vinaigrette
Hollandaise
Bacon/sausage grease
MCT oil- easily ordered online/in specialty stores
Dressings/Condiments/Fats
Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there's tons of brands, so you can find one you love!
Mayo- Natural/organic is best, but I use Hellmann's all the time.
Aioli
Heinz "NO SUGAR ADDED" Ketchup or sugar free ketchup
G. Hughes brand sugar free BBQ sauce
Yellow/Spicy Brown Mustard
Soy sauce
Hot sauce
Liquids: Use as base for sauces/soups
Heavy Whipping Cream (HWC)
Broths/Stocks: Stay away from reduced fat. Bone broth is awesome!
Snacks
Pepperoni
Slim Jims/jerky (watch carbs)
Homemade cheese its/ tortilla chips
Cheese
Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)
Drinks
WATER- Lots of it!
Crystal Light- Tons of options and very convenient!
Tea with stevia
Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer!
Alcoholic Beverages
Beers (grams of carbs per 12 oz serving)
▪ Bud Select 55 (1.9)
▪ MGD 64 (2.4)
▪ Rolling Rock Green Light (2.4)
▪ Michelob Ultra (2.6)
▪ Bud Select (3.1)
▪ Beck's Premier Light (3.2)
▪ Natural Light (3.2)
▪ Michelob Ultra Amber (3.7)
▪ Coors Light (5)
▪ Amsterdam Light (5)
▪ Bud Light (6.6)
Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
Whiskey shot (0g carbs)
Brandy shot (0g carbs)
Dry Martini (0g carbs)
Tequila shot (0g carbs)
Champagne (~1g per serving)
Dry wine (~2g per serving)
Sweeteners
Stevia drops (0g)
Erythritol (0g)
Truvía (0g)
Monkfruit (0g)
Other common Ingredients I use
Almond flour
Spices: Garlic powder, onion powder
Dont forget your electrolytes, they are needed daily.
A good form of electrolytes is:
Powerade zero

Keto Large Flour Tortillas

Embracing a ketogenic lifestyle often means giving up certain staple foods, but it doesn't have to mean sacrificing your favorite dishes. One such versatile staple is the flour tortilla, which forms the base for many beloved meals like tacos, burritos, and wraps. Traditional flour tortillas, however, are high in carbs, making them unsuitable for a keto diet. Fortunately, with a few clever substitutions, you can enjoy keto-friendly large flour tortillas that are just as soft, flexible, and delicious as the original. These tortillas are perfect for anyone looking to maintain a low-carb lifestyle without compromising on taste or texture.

Keto large flour tortillas are crafted from a blend of low-carb flours and psyllium husk, which not only keeps the carb count low but also provides the elasticity needed for rolling and folding. Psyllium husk is a fiber-rich ingredient that adds structure and flexibility, ensuring that your tortillas won't break or crumble when filled with your favorite ingredients. This combination of ingredients mimics the qualities of traditional flour tortillas, offering a satisfying and versatile base for a variety of dishes. Whether you're making a breakfast burrito, a lunchtime wrap, or a dinner taco, these keto tortillas will quickly become a kitchen essential.

One of the standout features of these keto tortillas is their incredible versatility. They can be used in a multitude of ways, from classic Mexican dishes to creative low-carb meals. Imagine starting your day with a hearty breakfast burrito filled with scrambled eggs, cheese, and avocado, all wrapped in a warm, soft tortilla. For lunch, enjoy a fresh and crunchy wrap loaded with grilled chicken, leafy greens, and a tangy dressing. Dinner could feature tacos bursting with seasoned beef, shredded lettuce, and a dollop of sour cream. The possibilities are endless, making these tortillas a valuable addition to your keto meal planning.

In addition to their versatility, keto large flour tortillas are also easy to make at home with just a few simple ingredients. Unlike store-bought options, homemade tortillas allow you to control the quality of the ingredients and avoid any unwanted additives or preservatives. By using almond flour, coconut flour, and psyllium husk, you can create a dough that is low in carbs yet rich in flavor and texture. The process is straightforward: mix the dry ingredients, add the wet ingredients, knead the dough, and then roll it out into thin circles. Cook them on a hot skillet, and you'll have fresh, homemade tortillas ready to enjoy.

Nutritionally, these keto tortillas offer a balanced profile that supports your dietary goals. They are low in carbohydrates, making them ideal for keeping your daily carb intake in check, while also being high in fiber, which aids in digestion and helps you feel full longer. The use of almond and coconut flours provides healthy fats and protein, contributing to a well-rounded macronutrient balance. This makes them not only a delicious but also a nutritious choice for anyone following a ketogenic diet. By incorporating these tortillas into your meals, you can enjoy satisfying, low-carb dishes without the guilt.

Making the switch to a ketogenic diet can sometimes feel restrictive, but recipes like these keto large flour tortillas help to broaden your culinary horizons. They demonstrate that you don't have to give up your favorite foods to stay on track with your health goals. Instead, you can enjoy a wide array of delicious and creative dishes that fit perfectly within your low-carb lifestyle. With their soft texture, neutral flavor, and endless adaptability, these tortillas are sure to become a staple in your kitchen, allowing you to explore new recipes and flavors while staying committed to your keto journey.

In conclusion, keto large flour tortillas are a game-changer for anyone on a low-carb diet. Their versatility, ease of preparation, and nutritional benefits make them an excellent addition to any meal. Whether you're looking to recreate classic dishes or experiment with new recipes, these tortillas provide a delicious and satisfying base that complements a wide variety of ingredients. By making them at home, you can ensure that they are fresh, healthy, and tailored to your dietary needs. So roll up your sleeves, gather your ingredients, and get ready to enjoy the endless possibilities that keto large flour tortillas have to offer.