Low Carb White Lupin Tortilla. Just 1.5g carbs for 1/2.
Not just a keto-friendly tortilla. The BEST keto friendly tortilla. Yes. That’s right. It took me several test runs with various ingredients, before I was able to replicate the look, feel and taste of a real tortilla. Persistence paid off in the end. And I eventually found the perfect combination and quantity of ingredients. I think this is IT. It tastes really authentic. Not eggy. Right consistency. Very low carb. Simple. Quick. What more could anyone want?
You can even make it in advance, store it in a sealed container in the fridge and re-heat it the next day. It will be as good as when you just made it.
Just 3 ingredients for this low carb white lupin tortilla.
All you need is coconut milk (or whole milk if you don’t mind a few extra carbs), white lupin flour and egg. Plus a pinch of salt and a smear of coconut oil or ghee for the pan.
First of all, let me tell you about lupin. I have been using lupin flour for some time now, both in savoury dishes and cakes. I absolutely love it. Why? Because it’s not as moisture hungry as coconut flour and it contains half the carbs of coconut flour.
Yep! 100g coconut flour = 26g carbs. 100g lupin flour = 13g
Is lupin a grain or not?
Lupin is the seed (or bean) of a legume plant, so it is incorrect to call it a grain. Yet various websites refer to lupin as a grain. In my view, that’s truly misleading and it could mean that people choosing to eat grain free and ketogenic might avoid it just because of its incorrect nomenclature.
The bottom line is that it is gluten free, grain free, high in fiber, extremely low in carbs, choc-full of essential amino acids and just as versatile, if not more so, than coconut flour or almond flour. Plus it’s definitely a lot cheaper if you know where to buy it. Just make sure you buy white lupin flour, not other varieties you may come across.
Warning: if you have a peanut allergy you may also be allergic to lupin, so it is best avoided.
Where to find white lupin flour.
As you already know, I tend to buy my keto, low carb, healthy, organic food stuff from Amazon because of the vast choices available and the savings that come with bulk buying and recurrent purchases. However, you won’t find lupin flour in UK shops, so Amazon is virtually your only choice, even if lupin flour tends to be expensive. If you ant to pay a lot less and don’t mind looking overseas, there is a reliable on-line supplier that offers a lupin flour that is certified organic and of excellent quality. I buy 3 packs at a time to save on postage and it works out very cheap. It usually arrives within 7-10 days of ordering. Head to the recipe for links and a discount code.
How to make my Low Carb White Lupin Tortilla.
Whisk a whole egg till it’s fluffy, add a pinch of salt, add lupin flour and whisk again till smooth, add coconut milk or whole cow’s milk and whisk till smooth. Your one-tortilla batter is ready. It’s that simple. You may prefer to use coconut or almond milk to keep carbs to a minimum. I haven’t tried an almond milk version – please let me know if you give it a go and it works. However, I have tested this recipe with coconut milk and the tortilla doesn’t always hold its structure. I think it probably depends on the brand of coconut milk I used.
The good news? Even with whole milk, this tortilla is under 5g carbs. Divide that by 2 (as you will get a large tortilla that is way too filling for one person) and you can see that the carb count is very low indeed. Of course once you add your filling the total carb count may well go up, but it is up to you to keep that in check. If you add normal chickpea hummus, for example, don’t pile it on, or the carbs will quickly add up. I filled my half-tortilla with pan fried halloumi cheese, mixed lettuce, avocado and a small dollop of chickpea hummus. 4.5g carbs in total. Not bad for such a delicious lunch!
Keto hummus, anyone?
If you’re keen to keep your carbs as low as possible, but you like the sound of eating hummus, there is a solution. I’ve only made it 3 times, and it turned out OK on each occasion. I just replaced chickpeas (which are high in carbs) with cauliflower (which is low in carbs) and avocado (which is high in fat) and I was able to create a keto version that wasn’t bad at all. Having said that, the choice is yours.
I eat hummus rarely and even then I only use a little. For me, the time and energy required in making a home-made, low carb version, for just a spoonful to be used, are simply not justified. So I buy packaged, bog-standard, organic, chickpea hummus. No effort at all. Happy days.
Low Carb White Lupin Tortilla ready to be served.
And here it is. A glorious, yummy tortilla that has no reason to envy any shop-bought, carb-loaded version. But don’t just trust my word…have a go yourself…
- Servings: 1 tortilla
- Serving size: 1
- Calories: 81
- Fat: 4.1g
- Net Carbs: 1.5g
- Protein: 6.8g
- whisk egg until tripled in volume and fluffy.
- add lupin flour and whisk until smooth.
- add milk and whisk again, making sure there are no lumps.
- rest the batter while you heat up a crepe pan or similar heavy bottom frying pan with a little coconut oil smeared all over it.
- cook for a few mins on one side than flip over and cook the other side.
- both sides should be dry and brown-ish in places.
- cut in half and serve with your choice of filling.
- this is a large tortilla that provides 2 servings.
Macros given are for tortilla made with coconut milk. If you use cow's milk, the carbs will be 2.5g per half tortilla.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use in the UK. For U.S. option click HERE.
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