low carb white lupin tortilla

LOW CARB WHITE LUPIN TORTILLA

Low Carb White Lupin Tortilla. Just 1g carbs and super simple.

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 first made it.

Just 3 main 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, a little xanthan gum and salt, plus an egg. Smear your pan with coconut oil or butter and you’re good to go. Xanthan helps with the structure, so I recommend that you don’t omit it.

low carb lupin tortilla

But 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 has a neutral flavour.

low carb lupin tortilla

Is lupin a grain or not?

Lupin is the seed (or bean) of a legume plant that belongs to the same botanical family as peanuts.

The flour is gluten free, grain free, high in fibre, extremely low in carbs, packed with 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. 

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. You won’t find lupin flour in UK shops, so Amazon is virtually your only choice, even if it tends to be expensive. However, you don’t mind looking overseas, there is a reliable on-line supplier that offers a very cost-effective 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, lupin flour, xanthan gum and whisk again, add coconut milk or whole cow’s milk and whisk once more until smooth. 

Pretty simple. 

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!

LOW CARB WHITE LUPIN TORTILLA
 
Author: 
Nutrition
  • Yield: 2
  • Serving: 1 tortilla
  • Calories: 75
  • Fat: 4g
  • Net Carbs: 1g
  • Protein: 6g
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 fluffy.
  2. add lupin flour and xanthan gum, 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 or butter smeared all over it.
  5. pour ½ the batter into the pan and tilt to spread it, 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. repeat to make the second tortilla.
Notes
Can be cooked in advance. Store it in an airtight container in the fridge and re-heat when needed.

The only way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. Click HERE for the ones I use, or HERE for U.S. alternative.

Enjoyed this post? I really value your feedback! Please leave me a comment. If you make this recipe, make my day and post a photo on social media with the hashtag #queenketo. Thank you! 🙂

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Average rating 3.9 / 5. Votes: 36

36 Comments

  1. Hi,
    Epic fail for me:( I tried a couple of different adjustments- just was more like an egg crepe than a tortilla.
    I do love the recipes though and I had the lupine fiber for a different recipe so I just figured I would try.
    thanks!
    Patti

    • Hi Patti, yes, this is a tricky one, as you have to cook it long enough to dry it, but not so long that it becomes brittle. And yes, you’re right, it’s closer to a crepe than a tortilla. Don’t give up on the other lupin recipes, though… 😀

  2. This was a fail for me. They turned out crumbly and unmanageable…(tried adding oat fiber to the last half of the batter and it did not help). Oh well, back to the drawing board.

    • That’s disappointing to hear. Without gluten, any batter will be quite delicate and brittle, so you have to be very precise with ingredients and handle them gently. I’ve made these lupin tortillas countless times and they always turn out great. If yours were crumbly, you probably used too much lupin flour, for the size of the egg.
      Did you weigh each ingredient? And did you wait until very well cooked before trying to flip them over?
      Maybe next time use a large or very large egg, with 12g of lupin flour, and don’t turn it over until it’s well cooked on one side (I lift the edge with a spatula to check).
      By the way, oat fibre would never have worked because it has a drying effect – the opposite of what you sought to achieve.

  3. Andrea Shepherd

    Can this be cooked on an electric tortilla press?

  4. Hi, thank you so much for this recipe which I use at least twice a week, as a pizza base, as something to dip into soup, as something to scoop up curry with, as something to put fried eggs on….occasionally even as a tortilla with a filling! It’s great with spices, garlic or parmesan so is really versatile.

  5. This is great! I messed up the first time and tried to flip the tortilla too soon, so it broke apart some, but I was more patient the second time around and was able to flip this without any problem. This was lovely with cream cheese and smoked salmon for lunch… I’ll definitely be making this again 😊

  6. Hiya.. i made your low carb white lupin flour tortilla .. i used almond milk..
    It tasted great but mine didnt hold its structure in the pan which made flipping it very tricky.. do you have any suggestions ??
    Thanks
    Maureen

    • Hi Maureen, thanks for your comment. Sometimes lupin flour is more absorbent, as it’s down to when the grains were harvested and in which weather conditions – much like psyllium and other natural ‘flours’, so I’ve also had a few instances where the tortilla structure wasn’t great. My tips: Make sure you use a large egg (60g approximately). Use high-fat content milk of your choice. Divide the batter and cook 2 smaller tortillas, rather than one. Don’t turn it until it’s well cooked on one side. I hope these will help.

  7. I’ve been using lupin flour for a while but mine is definitely yellow. Is your flour actually white or is it so called because it comes from whire (flowered) lupins?

    • Hi Cass, lupin flour is indeed very yellow. This is due to the high carotene contents of the lupin seeds, much like corn. ‘White’ lupin, as you say, just indicates that the flour was obtained from the seeds of the Lupinus Albus flowers.

  8. Hello! thanks for recipe, i used unsweetened almond milk for my tortilla and it did break a little when trying to flip it since its quite big, ( i used very litle oil since i ran out, also could have been a reason for it breaking )so next time i’ll definately use more oil or instead of 1 large i’ll makes 2 smaller ones and that should do the trick. As far as taste, it was super yummy!
    Quick question regarding calories…it says yields 1 tortilla, serving size 1 at 81 calories but later i saw its for 2 servings, therefore 1 tortilla is 162 calories, is that right? 🙂

    • Hi Lucia, yes the batter makes either a large tortilla (to be cut in half) or two smaller ones, for two servings in total. If you eat the whole large one than yes, it’s 162 Kcals and 3g net carbs. Mine also breaks sometimes – depending on egg size or type of milk I use (the higher the fat content, the less brittle the structure). I find it easier to make two smaller ones, which are easier to flip. Be careful not to overdo it with oil, you want just enough to smear with a silicone brush all over – any more and you’ll have a not-so-pleasant greasy tortilla.

  9. Is there a way to veganize this recipe? I have flour, can I use flax instead?

  10. Mrs Lynne A Braithwaite

    Hi QK,
    Just made the lupin tortillas for lunch. Made the first one a bit thin, but the second one was perfect. Filled them with baby spinach, roast chicken, & a couple of cherry tomatoes. I had previously roasted a chook with your chilli lime marinade on it, (was sensational!), So I used some of the leftovers from that. Wow they were so good!! Thanks for the recipe.
    Lynne (Australia)
    PS – I didn’t know about Lupin flour, but knew we grow a lot of lupins in Australia. Can’t get it in the supermarkets as yet but the health food stores carry it. Great tip √

  11. 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!

    • 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 (Uk) for some time now (why is it so difficult to find?!?!): https://queenketo.com/recommends/lupin-flour-2/. In the U.S. there’s another option: https://queenketo.com/recommends/lupin-flour-2/. Both are as good quality as the Markal brand from the santi-shop in Luxembourg. But more expensive than Markal, despite the free delivery. I’ve just looked at the Markal lupin flour in santi-shop and it’s finally back in stock (https://queenketo.com/recommends/lupin-flour-3/). 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. 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 sponsorship code CmV5vIU8 for 5% discount.

  12. 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?

    • 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’.

      • 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 !

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

  14. 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?

    • 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.

  15. 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!

    • 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. ?

  16. Have you tried this recipe with soy or almond milk?

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