LOW CARB WHITE LUPIN TORTILLA

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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.low carb lupin tortilla

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 = 13glow carb lupin tortilla

Is lupin a grain or not?

Lupin is the seed (or bean) of a legume plant, so I believe it should NOT be called 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, lupin flour is difficult to obtain in the UK, and despite my best efforts I’ve been able to find only one lupin flour brand available on Amazon UK. I’ve used it and it’s good, but it’s also very expensive, considering the price is for a 300g pack. So why mention it? Because if you don’t trust purchasing from non-UK European websites, or you want it in a hurry, then it’s an option. My preference, when in stock, is this white lupin flour. It is certified organic and of excellent quality. I buy 3 packs at a time to save on postage and it works out way cheaper. Granted, you won’t get next-day-delivery, as it’s dispatched from Belgium, but it will arrive within 7-10 days. I’ve not had any problems with my orders to date.

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 lupin tortilla

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…

Enjoy!
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LOW CARB WHITE LUPIN TORTILLA
 
Author: 
Nutrition Information
  • Servings: 1 tortilla
  • Serving size: 1
  • Calories: 81
  • Fat: 4.1g
  • Net Carbs: 1.5g
  • Protein: 6.8g
Recipe type: Lunch
Cuisine: Ketogenic. LCHF. Low Carb. Grain Free. Gluten Free.
Prep time: 
Cook time: 
Total time: 
A low carb tortilla made with white lupin flour that is keto-friendly and tastes 100% authentic.
Ingredients
Instructions
  1. whisk egg until tripled in volume and fluffy.
  2. add lupin flour and whisk until smooth.
  3. add milk and whisk again, making sure there are no lumps.
  4. 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.
  5. cook for a few mins on one side than flip over and cook the other side.
  6. both sides should be dry and brown-ish in places.
  7. cut in half and serve with your choice of filling.
  8. this is a large tortilla that provides 2 servings.
Notes
Can be cooked in advance. Store it in an airtight container in the fridge and re-heat next day.
Macros given are for tortilla made with coconut milk. If you use cow's milk, the carbs will be 2.5g per half tortilla.

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15 thoughts on “LOW CARB WHITE LUPIN TORTILLA

  1. Hi it’s me again..I’ve been researching lupin flour stockists and FYI found a pleasant website run by 2 girls based in Utrecht Holland I messaged them about supplying to UK as only had EU shipping (told them we’ve not Brexited yet!!) well they added UK shipping BUT the company is Dutch probably and its rates are tooo high I’ve asked them if they could use DHL as they’re so reasonable (as you said). Am awaiting a response. The advantage to buying from them is they sell dried lupin beans and lupinbytes ( small dried ground up beans) which would give low carb variety to recipes and they have some interesting recipes on their site. i’ll keep you posted on the outcome. i love the fact that you introduced lupin flour to us and have come up with superb recipes!

    1. Hi Margaret. Thanks for your message. You’ve reminded me I’m running out of lupin flour and need to order some! I’m intrigued about the website you’ve found. What is the url? Meanwhile… I’ve been using this lupin flour from Amazon for some time now (why is it so difficult to find?!?!): http://amzn.to/2rJ7L2. It’s Austrian, and as good a quality as the Markal brand from the santi-shop in Luxembourg. But more expensive than Markal, despite the free delivery. And no delivery to Italy (funny, given that most European lupins are grown in ITALY…) I’ve just looked at the Markal lupin flour in santi-shop and it’s finally back in stock (https://www.santi-shop.eu/en/p1685-Lupin-flour-organic-Markal.html) If you buy 5 x 500g packs and choose DHL delivery, your parcel will be under 3kg and the total delivery payable will be 8.40 euros. That’s what I’ve done in the past. They deliver to most countries in the world -great for me as I’ll be in Italy until September 🙂 P.S. To see the different courier rates offered by santi-shop, click ‘shipping’, scroll down to the Country selection and then click on ‘show tariffs’. If you buy from santi-shop, don’t forget to use my special discount: simply quote my Client N. 29668 and my email address antya(at)queenketo(dot)com. I don’t have any affiliation with santi-shop, by the way, so there’s no gain for me whatsoever. Just saying.

  2. hello thank you so much for your receipes.
    Regarding this one, do you think it is possible to ‘update’ it a bit as to make a pizza ? so in a way, make the tortilla much thicker?

    1. Hi Jeanne, thanks for stopping by! The tortilla is quite dry and slightly brittle by nature (as there’s no gluten) so I personally wouldn’t have thought it would work as a pizza base. If you decide to try it out anyway, I’d love to know if it’s successful. I don’t like cauliflower crust or fat head pizza crusts, so I use zucchini. If you want to try that, the recipe is under ‘Zucchizza’.

      1. I just tried this tortilla and SUCCESS ! I have tried litterally everything from the protein shake to banana whatever pancakes and this is the frist time I have something edible! I made 2 one regular and the second one I added a pinch of sucralose for desert. YUmmy
        so Thank you !
        I will probably try the pizza zucchini tommorow !

  3. Hi again,
    Im surprise with the amount of lupin floor you use. Only 20g? Thats like one tablespoon only for that big tortilla!

  4. I was getting ready to make these, but noticed that you say in the text not to use coconut milk or almond milk because they won’t provide enough structure. And yet the ingredients say to use coconut milk. Can you clarify?

    1. Diana, thanks for the heads up. I’m such a muppet…I thought I’d updated my post, but clearly I only half did it. Sorry for the confusion. To clarify, I had a fail using coconut milk after posting the original recipe, but I’ve also had successes, so I reckon the brand of coconut milk makes a difference. However, the tortillas never fail when I use cow’s milk. Whatever type of milk you choose, make sure that the edges start to curl and you see browny bits underneath the tortilla before you flip it over, or it will break up.

  5. I made this just now and left it a few mins in the pan before flipping it and it broke up in several places..what did I do wrong? I used cow’s milk and exact quantities, pan was heated up well. ceramic..would cast iron be better?
    Anyway it tastes lovely and on a positive note i tried to make cauliflower, avocado filling just substituting as you suggested, adding some tahin, lemon juice, garlic, cumin, salt and enough olive oil to a hummussy consistency and it is amazing! Thanks! So am enjoying a piece of the tortilla stuffed with lettuce sliced radish onion and a dollop of ‘hummus’..wonderful..but as it’s brunch I’ll have to eat the ‘whole’ or should I say bits tortilla. Thank you for coming up with this recipe..next is the lupin pancake to try!

    1. Hi Margaret! Mine breaks sometimes too, if I turn it over too soon or the batter was slightly too dense, due to smaller eggs. It still tastes great as you said. Glad you enjoyed it and thank you for leaving a comment. 😀

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