Free Printable: Low Carb & Keto Food List

• Why You Need My Coconut Flour Tortilla Recipe
• Ingredients & Substitutions
• How To Make Coconut Flour Tortillas
• My Recipe Tips
• Serving Ideas
• More Easy Coconut Flour Recipes
• Coconut Flour Tortillas Recipe card
• Recipe Reviews

These low carb paleo tortillas with coconut flour came about when I missed the convenience of having a wrap for lunch , instead of my usual low carb salad or leftovers. I only had a few pantry basics on hand, and these 3-ingredient coconut flour tortillas are what came out of it!

I’ve since made these keto tortillas that I like even better (they have a more traditional dough rolled out with a rolling pin, and come out more dense and sturdy), but these coconut flour wraps are still a great nut-free option.

The main concerns with coconut flour are that it absorbs a lot of moisture and can be a little fragile, but it’s also soft and light, which is a plus. After some experimentation, I came up with these coconut wraps!

I love easy coconut flour recipes , so decided to use that as a starting point and add as few ingredients as possible. Of course, I used my Wholesome Yum Coconut Flour , which has a fairly neutral flavor and is milled super fine. Different brands absorb moisture differently , so results can vary by brand — that’s why this is the only flour I’ll use for these wraps!

Why You Need My Coconut Flour Tortilla Recipe

• Soft and flexible — you can fold them or roll them up
• Just 3 simple ingredients (that are common pantry staples)
• Only 55 calories and 1g net carb each!
• Naturally gluten-free, dairy-free, grain-free, paleo, and whole30
• Easy to make once you nail the right batter consistency and stove temp (see tips below!)
• No tortilla press necessary

Ingredients & Substitutions

Here I explain the best ingredients for my paleo flour tortillas recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Coconut Flour – This is the best coconut flour out there and it’s made with just one ingredient: pure, premium organic coconuts.

SWAP: Wondering if you can make paleo tortillas with almond flour?

Almond flour won’t work in this recipe, but you can make these keto almond flour tortillas instead.

• Eggs – Crucial for holding the tortillas together. Sorry, I don’t recommend substitutes here.
• Milk Of Choice – You can use any keto milk of choice, or make the unsweetened version of my homemade almond milk . Use coconut milk beverage (not canned) for a nut-free option. Regular dairy milk will work from a recipe standpoint, but is too high in carbs for keto.
• Sea salt
• Gelatin Powder – Be sure to use unflavored gelatin. This is an optional ingredient, but helps make pliable and sturdy tortillas.
• Optional Spices – Cumin and paprika work well.

How To Make Coconut Flour Tortillas

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix batter. In a large mixing bowl, whisk coconut flour, eggs, almond milk, sea salt, cumin, and paprika together until smooth.
2. Add gelatin (if using). Whisk in, followed by additional almond milk.

TIP: Sprinkle gelatin, don’t dump.

Sprinkling will help it incorporate into the batter more evenly.

1. Cook coconut flour wraps. Pour the batter into the skillet and immediately rapidly tilt in different directions to evenly distribute, like making crepes . Cook, covered, until edges are golden and bubbles form in the middle. Flip over and cook other side for another few minutes.

My Recipe Tips

• The most important thing to watch for is the right consistency of the coconut flour batter prior to frying. It should be liquid and easy to pour, but not as thin as water.
• Let the batter sit for a couple of minutes after mixing, to account for the thickening process that is natural for coconut flour. Only then can you judge the consistency.
• Remember, different brands of coconut flour vary. This will affect the exact amounts needed when adding liquid ingredients. ( I recommend this coconut flour !)
• If the batter is too thick, add additional eggs and almond milk in equal proportions to thin out the batter. Equal proportions are critical here. The tortillas will taste too egg-y if you add only eggs, but they won’t hold together if you add only milk. If it’s too thick overall, you’ll end up with pancakes or even something resembling scrambled eggs. As long as you thin it out properly, you’ll be just fine.
• Stove temperatures vary, so you may need to adjust yours accordingly. I have a gas stove that gets quite hot, so medium heat works well. However, if you have an electric stove, or if you don’t see the tortillas darkening on the side touching the pan after 60-90 seconds, you may need to increase the temperature to medium-high.
• The paleo wraps should develop darker spots as shown in the pictures. If you are seeing only a light golden color, like a pancake, you need to increase the temperature and try again with the next one. To be honest, my first one in a batch usually doesn’t hold up as well, but the rest turn out great.
• Re-oil the pan with each new tortilla. This prevents sticking and helps them brown.
• A non-stick pan works best. I like to use a hard-anodized pan or ceramic coated pan to avoid Teflon, but any non-stick pan will work.
• Why Are My Tortillas More Like Pancakes? This happens if the batter is too thick. Check the consistency section above for tips on thinning it out.
• Why Do My Coconut Tortillas Fall Apart? The most common culprit is a pan that’s not hot enough or batter that’s too thick. See the tips above on handling both.
• 3-ingredient coconut flour tortillas are not as sturdy as flour tortillas. If you want them sturdier, you can add one of these (not both), in these amounts: Gelatin powder – 1 tablespoon or Xanthan gum – 1/4 teaspoon.

Serving Ideas

Need some ideas for using these paleo tortillas? Try these:

• Soft Shell Tacos – Just brown some meat with some homemade taco seasoning . You can also use barbacoa beef or pulled pork .
• Quesadillas – Stuff them with shredded chicken and melty cheese. (I also have a keto quesadilla recipe in my first cookbook .)
• Buffalo Chicken Wraps – You can also make a vegetarian version using buffalo cauliflower instead.
• Enchiladas – Try my keto chicken enchiladas recipe , which uses these coconut wraps.
• Pizza Toppings – Warm up tortillas with low carb pizza sauce and toppings (or just make paleo pizza crust instead!)

More Easy Coconut Flour Recipes

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Basic Coconut Flour Tortilla Ingredients:

• 1/2 cup Wholesome Yum Coconut Flour ▢
• 6 large Eggs (up to 7-8, see notes) ▢
• 1 1/4 cups Milk of choice (up to 1 1/2 cups, see notes; I recommend either almond milk or coconut milk beverage here) ▢
• 3/4 tsp Sea salt ▢

Optional Add-Ins (Recommended):

• 1 tbsp Unflavored gelatin powder (for more pliable, sturdy tortillas) ▢
• 1/2 tsp Cumin ▢
• 1/2 tsp Paprika ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking — it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).
2. If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk.
3. Heat a small skillet (about 8 in (20 cm) diameter) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup (60 mL) of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about 1-2 minutes ). Flip over, cover again, and cook until browned on the other side ( 1-2 more minutes ). Repeat until the batter is used up.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 8-inch tortilla

• Tips: Check out my recipe tips above to help you get the right batter consistency, avoid tortillas that fall apart or turn out like pancakes, and make them as sturdy as you need!
• Store: Keep paleo tortillas in the fridge for up to a week with paper towels between them to prevent sticking.
• Reheat: Warm them up in the oven or microwave—just like regular tortillas!
• Freeze: Freeze with parchment between them, then thaw in the fridge or on the counter. Pat dry if needed.
• Note on nutrition info: Nutrition info is based on coconut milk (almond milk is similar), but dairy milk will add more carbs. Egg and milk amounts can vary depending on your coconut flour—check the post for tips on getting the right consistency. Want sturdier tortillas? Add gelatin plus 1/4 cup more almond milk!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Coconut Flour Tortilla Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Coconut Flour Tortillas

Coconut flour tortillas need just 3 ingredients and have 1 net carb each! Low carb paleo tortillas are perfect for wraps, tacos, and more.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/coconut-tortillas/

Ingredients

Basic Coconut Flour Tortilla Ingredients:

• 1/2 cup Wholesome Yum Coconut Flour
• 6 large Eggs (up to 7-8, see notes)
• 1 1/4 cups Milk of choice (up to 1 1/2 cups, see notes; I recommend either almond milk or coconut milk beverage here)
• 3/4 tsp Sea salt

Optional Add-Ins (Recommended):

• 1 tbsp Unflavored gelatin powder (for more pliable, sturdy tortillas)
• 1/2 tsp Cumin
• 1/2 tsp Paprika

Instructions

1. In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking – it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).
2. If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk.
3. Heat a small skillet (about 8 in (20 cm) diameter) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup (60 mL) of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about 1-2 minutes ). Flip over, cover again, and cook until browned on the other side ( 1-2 more minutes ). Repeat until the batter is used up.

Maya’s Recipe Notes

Serving size: 1 8-inch tortilla

• Tips: Check out my recipe tips above to help you get the right batter consistency, avoid tortillas that fall apart or turn out like pancakes, and make them as sturdy as you need!
• Store: Keep paleo tortillas in the fridge for up to a week with paper towels between them to prevent sticking.
• Reheat: Warm them up in the oven or microwave—just like regular tortillas!
• Freeze: Freeze with parchment between them, then thaw in the fridge or on the counter. Pat dry if needed.
• Note on nutrition info: Nutrition info is based on coconut milk (almond milk is similar), but dairy milk will add more carbs. Egg and milk amounts can vary depending on your coconut flour—check the post for tips on getting the right consistency. Want sturdier tortillas? Add gelatin plus 1/4 cup more almond milk!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Coconut Flour Tortilla Recipe
• Ingredients & Substitutions
• How To Make Coconut Flour Tortillas
• My Recipe Tips
• Serving Ideas
• More Easy Coconut Flour Recipes
• Coconut Flour Tortillas Recipe card
• Recipe Reviews

These low carb paleo tortillas with coconut flour came about when I missed the convenience of having a wrap for lunch , instead of my usual low carb salad or leftovers. I only had a few pantry basics on hand, and these 3-ingredient coconut flour tortillas are what came out of it!

I’ve since made these keto tortillas that I like even better (they have a more traditional dough rolled out with a rolling pin, and come out more dense and sturdy), but these coconut flour wraps are still a great nut-free option.

The main concerns with coconut flour are that it absorbs a lot of moisture and can be a little fragile, but it’s also soft and light, which is a plus. After some experimentation, I came up with these coconut wraps!

I love easy coconut flour recipes , so decided to use that as a starting point and add as few ingredients as possible. Of course, I used my Wholesome Yum Coconut Flour , which has a fairly neutral flavor and is milled super fine. Different brands absorb moisture differently , so results can vary by brand — that’s why this is the only flour I’ll use for these wraps!

Why You Need My Coconut Flour Tortilla Recipe

• Soft and flexible — you can fold them or roll them up
• Just 3 simple ingredients (that are common pantry staples)
• Only 55 calories and 1g net carb each!
• Naturally gluten-free, dairy-free, grain-free, paleo, and whole30
• Easy to make once you nail the right batter consistency and stove temp (see tips below!)
• No tortilla press necessary

Ingredients & Substitutions

Here I explain the best ingredients for my paleo flour tortillas recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Coconut Flour – This is the best coconut flour out there and it’s made with just one ingredient: pure, premium organic coconuts.

SWAP: Wondering if you can make paleo tortillas with almond flour?

Almond flour won’t work in this recipe, but you can make these keto almond flour tortillas instead.

• Eggs – Crucial for holding the tortillas together. Sorry, I don’t recommend substitutes here.
• Milk Of Choice – You can use any keto milk of choice, or make the unsweetened version of my homemade almond milk . Use coconut milk beverage (not canned) for a nut-free option. Regular dairy milk will work from a recipe standpoint, but is too high in carbs for keto.
• Sea salt
• Gelatin Powder – Be sure to use unflavored gelatin. This is an optional ingredient, but helps make pliable and sturdy tortillas.
• Optional Spices – Cumin and paprika work well.

How To Make Coconut Flour Tortillas

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix batter. In a large mixing bowl, whisk coconut flour, eggs, almond milk, sea salt, cumin, and paprika together until smooth.
2. Add gelatin (if using). Whisk in, followed by additional almond milk.

TIP: Sprinkle gelatin, don’t dump.

Sprinkling will help it incorporate into the batter more evenly.

1. Cook coconut flour wraps. Pour the batter into the skillet and immediately rapidly tilt in different directions to evenly distribute, like making crepes . Cook, covered, until edges are golden and bubbles form in the middle. Flip over and cook other side for another few minutes.

My Recipe Tips

• The most important thing to watch for is the right consistency of the coconut flour batter prior to frying. It should be liquid and easy to pour, but not as thin as water.
• Let the batter sit for a couple of minutes after mixing, to account for the thickening process that is natural for coconut flour. Only then can you judge the consistency.
• Remember, different brands of coconut flour vary. This will affect the exact amounts needed when adding liquid ingredients. ( I recommend this coconut flour !)
• If the batter is too thick, add additional eggs and almond milk in equal proportions to thin out the batter. Equal proportions are critical here. The tortillas will taste too egg-y if you add only eggs, but they won’t hold together if you add only milk. If it’s too thick overall, you’ll end up with pancakes or even something resembling scrambled eggs. As long as you thin it out properly, you’ll be just fine.
• Stove temperatures vary, so you may need to adjust yours accordingly. I have a gas stove that gets quite hot, so medium heat works well. However, if you have an electric stove, or if you don’t see the tortillas darkening on the side touching the pan after 60-90 seconds, you may need to increase the temperature to medium-high.
• The paleo wraps should develop darker spots as shown in the pictures. If you are seeing only a light golden color, like a pancake, you need to increase the temperature and try again with the next one. To be honest, my first one in a batch usually doesn’t hold up as well, but the rest turn out great.
• Re-oil the pan with each new tortilla. This prevents sticking and helps them brown.
• A non-stick pan works best. I like to use a hard-anodized pan or ceramic coated pan to avoid Teflon, but any non-stick pan will work.
• Why Are My Tortillas More Like Pancakes? This happens if the batter is too thick. Check the consistency section above for tips on thinning it out.
• Why Do My Coconut Tortillas Fall Apart? The most common culprit is a pan that’s not hot enough or batter that’s too thick. See the tips above on handling both.
• 3-ingredient coconut flour tortillas are not as sturdy as flour tortillas. If you want them sturdier, you can add one of these (not both), in these amounts: Gelatin powder – 1 tablespoon or Xanthan gum – 1/4 teaspoon.

Serving Ideas

Need some ideas for using these paleo tortillas? Try these:

• Soft Shell Tacos – Just brown some meat with some homemade taco seasoning . You can also use barbacoa beef or pulled pork .
• Quesadillas – Stuff them with shredded chicken and melty cheese. (I also have a keto quesadilla recipe in my first cookbook .)
• Buffalo Chicken Wraps – You can also make a vegetarian version using buffalo cauliflower instead.
• Enchiladas – Try my keto chicken enchiladas recipe , which uses these coconut wraps.
• Pizza Toppings – Warm up tortillas with low carb pizza sauce and toppings (or just make paleo pizza crust instead!)

More Easy Coconut Flour Recipes

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Basic Coconut Flour Tortilla Ingredients:

• 1/2 cup Wholesome Yum Coconut Flour ▢
• 6 large Eggs (up to 7-8, see notes) ▢
• 1 1/4 cups Milk of choice (up to 1 1/2 cups, see notes; I recommend either almond milk or coconut milk beverage here) ▢
• 3/4 tsp Sea salt ▢

Optional Add-Ins (Recommended):

• 1 tbsp Unflavored gelatin powder (for more pliable, sturdy tortillas) ▢
• 1/2 tsp Cumin ▢
• 1/2 tsp Paprika ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking — it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).
2. If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk.
3. Heat a small skillet (about 8 in (20 cm) diameter) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup (60 mL) of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about 1-2 minutes ). Flip over, cover again, and cook until browned on the other side ( 1-2 more minutes ). Repeat until the batter is used up.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 8-inch tortilla

• Tips: Check out my recipe tips above to help you get the right batter consistency, avoid tortillas that fall apart or turn out like pancakes, and make them as sturdy as you need!
• Store: Keep paleo tortillas in the fridge for up to a week with paper towels between them to prevent sticking.
• Reheat: Warm them up in the oven or microwave—just like regular tortillas!
• Freeze: Freeze with parchment between them, then thaw in the fridge or on the counter. Pat dry if needed.
• Note on nutrition info: Nutrition info is based on coconut milk (almond milk is similar), but dairy milk will add more carbs. Egg and milk amounts can vary depending on your coconut flour—check the post for tips on getting the right consistency. Want sturdier tortillas? Add gelatin plus 1/4 cup more almond milk!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Coconut Flour Tortilla Recipe

Free Printable: Low Carb & Keto Food List

• Why You Need My Coconut Flour Tortilla Recipe
• Ingredients & Substitutions
• How To Make Coconut Flour Tortillas
• My Recipe Tips
• Serving Ideas
• More Easy Coconut Flour Recipes
• Coconut Flour Tortillas Recipe card
• Recipe Reviews

These low carb paleo tortillas with coconut flour came about when I missed the convenience of having a wrap for lunch , instead of my usual low carb salad or leftovers. I only had a few pantry basics on hand, and these 3-ingredient coconut flour tortillas are what came out of it!

I’ve since made these keto tortillas that I like even better (they have a more traditional dough rolled out with a rolling pin, and come out more dense and sturdy), but these coconut flour wraps are still a great nut-free option.

The main concerns with coconut flour are that it absorbs a lot of moisture and can be a little fragile, but it’s also soft and light, which is a plus. After some experimentation, I came up with these coconut wraps!

I love easy coconut flour recipes , so decided to use that as a starting point and add as few ingredients as possible. Of course, I used my Wholesome Yum Coconut Flour , which has a fairly neutral flavor and is milled super fine. Different brands absorb moisture differently , so results can vary by brand — that’s why this is the only flour I’ll use for these wraps!

Why You Need My Coconut Flour Tortilla Recipe

• Soft and flexible — you can fold them or roll them up
• Just 3 simple ingredients (that are common pantry staples)
• Only 55 calories and 1g net carb each!
• Naturally gluten-free, dairy-free, grain-free, paleo, and whole30
• Easy to make once you nail the right batter consistency and stove temp (see tips below!)
• No tortilla press necessary

Ingredients & Substitutions

Here I explain the best ingredients for my paleo flour tortillas recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Coconut Flour – This is the best coconut flour out there and it’s made with just one ingredient: pure, premium organic coconuts.

SWAP: Wondering if you can make paleo tortillas with almond flour?

Almond flour won’t work in this recipe, but you can make these keto almond flour tortillas instead.

• Eggs – Crucial for holding the tortillas together. Sorry, I don’t recommend substitutes here.
• Milk Of Choice – You can use any keto milk of choice, or make the unsweetened version of my homemade almond milk . Use coconut milk beverage (not canned) for a nut-free option. Regular dairy milk will work from a recipe standpoint, but is too high in carbs for keto.
• Sea salt
• Gelatin Powder – Be sure to use unflavored gelatin. This is an optional ingredient, but helps make pliable and sturdy tortillas.
• Optional Spices – Cumin and paprika work well.

How To Make Coconut Flour Tortillas

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix batter. In a large mixing bowl, whisk coconut flour, eggs, almond milk, sea salt, cumin, and paprika together until smooth.
2. Add gelatin (if using). Whisk in, followed by additional almond milk.

TIP: Sprinkle gelatin, don’t dump.

Sprinkling will help it incorporate into the batter more evenly.

1. Cook coconut flour wraps. Pour the batter into the skillet and immediately rapidly tilt in different directions to evenly distribute, like making crepes . Cook, covered, until edges are golden and bubbles form in the middle. Flip over and cook other side for another few minutes.

My Recipe Tips

• The most important thing to watch for is the right consistency of the coconut flour batter prior to frying. It should be liquid and easy to pour, but not as thin as water.
• Let the batter sit for a couple of minutes after mixing, to account for the thickening process that is natural for coconut flour. Only then can you judge the consistency.
• Remember, different brands of coconut flour vary. This will affect the exact amounts needed when adding liquid ingredients. ( I recommend this coconut flour !)
• If the batter is too thick, add additional eggs and almond milk in equal proportions to thin out the batter. Equal proportions are critical here. The tortillas will taste too egg-y if you add only eggs, but they won’t hold together if you add only milk. If it’s too thick overall, you’ll end up with pancakes or even something resembling scrambled eggs. As long as you thin it out properly, you’ll be just fine.
• Stove temperatures vary, so you may need to adjust yours accordingly. I have a gas stove that gets quite hot, so medium heat works well. However, if you have an electric stove, or if you don’t see the tortillas darkening on the side touching the pan after 60-90 seconds, you may need to increase the temperature to medium-high.
• The paleo wraps should develop darker spots as shown in the pictures. If you are seeing only a light golden color, like a pancake, you need to increase the temperature and try again with the next one. To be honest, my first one in a batch usually doesn’t hold up as well, but the rest turn out great.
• Re-oil the pan with each new tortilla. This prevents sticking and helps them brown.
• A non-stick pan works best. I like to use a hard-anodized pan or ceramic coated pan to avoid Teflon, but any non-stick pan will work.
• Why Are My Tortillas More Like Pancakes? This happens if the batter is too thick. Check the consistency section above for tips on thinning it out.
• Why Do My Coconut Tortillas Fall Apart? The most common culprit is a pan that’s not hot enough or batter that’s too thick. See the tips above on handling both.
• 3-ingredient coconut flour tortillas are not as sturdy as flour tortillas. If you want them sturdier, you can add one of these (not both), in these amounts: Gelatin powder – 1 tablespoon or Xanthan gum – 1/4 teaspoon.

Serving Ideas

Need some ideas for using these paleo tortillas? Try these:

• Soft Shell Tacos – Just brown some meat with some homemade taco seasoning . You can also use barbacoa beef or pulled pork .
• Quesadillas – Stuff them with shredded chicken and melty cheese. (I also have a keto quesadilla recipe in my first cookbook .)
• Buffalo Chicken Wraps – You can also make a vegetarian version using buffalo cauliflower instead.
• Enchiladas – Try my keto chicken enchiladas recipe , which uses these coconut wraps.
• Pizza Toppings – Warm up tortillas with low carb pizza sauce and toppings (or just make paleo pizza crust instead!)

More Easy Coconut Flour Recipes

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Basic Coconut Flour Tortilla Ingredients:

• 1/2 cup Wholesome Yum Coconut Flour ▢
• 6 large Eggs (up to 7-8, see notes) ▢
• 1 1/4 cups Milk of choice (up to 1 1/2 cups, see notes; I recommend either almond milk or coconut milk beverage here) ▢
• 3/4 tsp Sea salt ▢

Optional Add-Ins (Recommended):

• 1 tbsp Unflavored gelatin powder (for more pliable, sturdy tortillas) ▢
• 1/2 tsp Cumin ▢
• 1/2 tsp Paprika ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking — it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).
2. If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk.
3. Heat a small skillet (about 8 in (20 cm) diameter) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup (60 mL) of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about 1-2 minutes ). Flip over, cover again, and cook until browned on the other side ( 1-2 more minutes ). Repeat until the batter is used up.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 8-inch tortilla

• Tips: Check out my recipe tips above to help you get the right batter consistency, avoid tortillas that fall apart or turn out like pancakes, and make them as sturdy as you need!
• Store: Keep paleo tortillas in the fridge for up to a week with paper towels between them to prevent sticking.
• Reheat: Warm them up in the oven or microwave—just like regular tortillas!
• Freeze: Freeze with parchment between them, then thaw in the fridge or on the counter. Pat dry if needed.
• Note on nutrition info: Nutrition info is based on coconut milk (almond milk is similar), but dairy milk will add more carbs. Egg and milk amounts can vary depending on your coconut flour—check the post for tips on getting the right consistency. Want sturdier tortillas? Add gelatin plus 1/4 cup more almond milk!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Coconut Flour Tortilla Recipe

Free Printable: Low Carb & Keto Food List

• Why You Need My Coconut Flour Tortilla Recipe
• Ingredients & Substitutions
• How To Make Coconut Flour Tortillas
• My Recipe Tips
• Serving Ideas
• More Easy Coconut Flour Recipes
• Coconut Flour Tortillas Recipe card
• Recipe Reviews

These low carb paleo tortillas with coconut flour came about when I missed the convenience of having a wrap for lunch , instead of my usual low carb salad or leftovers. I only had a few pantry basics on hand, and these 3-ingredient coconut flour tortillas are what came out of it!

I’ve since made these keto tortillas that I like even better (they have a more traditional dough rolled out with a rolling pin, and come out more dense and sturdy), but these coconut flour wraps are still a great nut-free option.

The main concerns with coconut flour are that it absorbs a lot of moisture and can be a little fragile, but it’s also soft and light, which is a plus. After some experimentation, I came up with these coconut wraps!

I love easy coconut flour recipes , so decided to use that as a starting point and add as few ingredients as possible. Of course, I used my Wholesome Yum Coconut Flour , which has a fairly neutral flavor and is milled super fine. Different brands absorb moisture differently , so results can vary by brand — that’s why this is the only flour I’ll use for these wraps!

Why You Need My Coconut Flour Tortilla Recipe

• Soft and flexible — you can fold them or roll them up
• Just 3 simple ingredients (that are common pantry staples)
• Only 55 calories and 1g net carb each!
• Naturally gluten-free, dairy-free, grain-free, paleo, and whole30
• Easy to make once you nail the right batter consistency and stove temp (see tips below!)
• No tortilla press necessary

Ingredients & Substitutions

Here I explain the best ingredients for my paleo flour tortillas recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Coconut Flour – This is the best coconut flour out there and it’s made with just one ingredient: pure, premium organic coconuts.

SWAP: Wondering if you can make paleo tortillas with almond flour?

Almond flour won’t work in this recipe, but you can make these keto almond flour tortillas instead.

• Eggs – Crucial for holding the tortillas together. Sorry, I don’t recommend substitutes here.
• Milk Of Choice – You can use any keto milk of choice, or make the unsweetened version of my homemade almond milk . Use coconut milk beverage (not canned) for a nut-free option. Regular dairy milk will work from a recipe standpoint, but is too high in carbs for keto.
• Sea salt
• Gelatin Powder – Be sure to use unflavored gelatin. This is an optional ingredient, but helps make pliable and sturdy tortillas.
• Optional Spices – Cumin and paprika work well.

How To Make Coconut Flour Tortillas

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix batter. In a large mixing bowl, whisk coconut flour, eggs, almond milk, sea salt, cumin, and paprika together until smooth.
2. Add gelatin (if using). Whisk in, followed by additional almond milk.

TIP: Sprinkle gelatin, don’t dump.

Sprinkling will help it incorporate into the batter more evenly.

1. Cook coconut flour wraps. Pour the batter into the skillet and immediately rapidly tilt in different directions to evenly distribute, like making crepes . Cook, covered, until edges are golden and bubbles form in the middle. Flip over and cook other side for another few minutes.

My Recipe Tips

• The most important thing to watch for is the right consistency of the coconut flour batter prior to frying. It should be liquid and easy to pour, but not as thin as water.
• Let the batter sit for a couple of minutes after mixing, to account for the thickening process that is natural for coconut flour. Only then can you judge the consistency.
• Remember, different brands of coconut flour vary. This will affect the exact amounts needed when adding liquid ingredients. ( I recommend this coconut flour !)
• If the batter is too thick, add additional eggs and almond milk in equal proportions to thin out the batter. Equal proportions are critical here. The tortillas will taste too egg-y if you add only eggs, but they won’t hold together if you add only milk. If it’s too thick overall, you’ll end up with pancakes or even something resembling scrambled eggs. As long as you thin it out properly, you’ll be just fine.
• Stove temperatures vary, so you may need to adjust yours accordingly. I have a gas stove that gets quite hot, so medium heat works well. However, if you have an electric stove, or if you don’t see the tortillas darkening on the side touching the pan after 60-90 seconds, you may need to increase the temperature to medium-high.
• The paleo wraps should develop darker spots as shown in the pictures. If you are seeing only a light golden color, like a pancake, you need to increase the temperature and try again with the next one. To be honest, my first one in a batch usually doesn’t hold up as well, but the rest turn out great.
• Re-oil the pan with each new tortilla. This prevents sticking and helps them brown.
• A non-stick pan works best. I like to use a hard-anodized pan or ceramic coated pan to avoid Teflon, but any non-stick pan will work.
• Why Are My Tortillas More Like Pancakes? This happens if the batter is too thick. Check the consistency section above for tips on thinning it out.
• Why Do My Coconut Tortillas Fall Apart? The most common culprit is a pan that’s not hot enough or batter that’s too thick. See the tips above on handling both.
• 3-ingredient coconut flour tortillas are not as sturdy as flour tortillas. If you want them sturdier, you can add one of these (not both), in these amounts: Gelatin powder – 1 tablespoon or Xanthan gum – 1/4 teaspoon.

Serving Ideas

Need some ideas for using these paleo tortillas? Try these:

• Soft Shell Tacos – Just brown some meat with some homemade taco seasoning . You can also use barbacoa beef or pulled pork .
• Quesadillas – Stuff them with shredded chicken and melty cheese. (I also have a keto quesadilla recipe in my first cookbook .)
• Buffalo Chicken Wraps – You can also make a vegetarian version using buffalo cauliflower instead.
• Enchiladas – Try my keto chicken enchiladas recipe , which uses these coconut wraps.
• Pizza Toppings – Warm up tortillas with low carb pizza sauce and toppings (or just make paleo pizza crust instead!)

More Easy Coconut Flour Recipes

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Basic Coconut Flour Tortilla Ingredients:

• 1/2 cup Wholesome Yum Coconut Flour ▢
• 6 large Eggs (up to 7-8, see notes) ▢
• 1 1/4 cups Milk of choice (up to 1 1/2 cups, see notes; I recommend either almond milk or coconut milk beverage here) ▢
• 3/4 tsp Sea salt ▢

Optional Add-Ins (Recommended):

• 1 tbsp Unflavored gelatin powder (for more pliable, sturdy tortillas) ▢
• 1/2 tsp Cumin ▢
• 1/2 tsp Paprika ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking — it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).
2. If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk.
3. Heat a small skillet (about 8 in (20 cm) diameter) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup (60 mL) of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about 1-2 minutes ). Flip over, cover again, and cook until browned on the other side ( 1-2 more minutes ). Repeat until the batter is used up.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 8-inch tortilla

• Tips: Check out my recipe tips above to help you get the right batter consistency, avoid tortillas that fall apart or turn out like pancakes, and make them as sturdy as you need!
• Store: Keep paleo tortillas in the fridge for up to a week with paper towels between them to prevent sticking.
• Reheat: Warm them up in the oven or microwave—just like regular tortillas!
• Freeze: Freeze with parchment between them, then thaw in the fridge or on the counter. Pat dry if needed.
• Note on nutrition info: Nutrition info is based on coconut milk (almond milk is similar), but dairy milk will add more carbs. Egg and milk amounts can vary depending on your coconut flour—check the post for tips on getting the right consistency. Want sturdier tortillas? Add gelatin plus 1/4 cup more almond milk!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Coconut Flour Tortilla Recipe