low carb white lupin tortilla

LOW CARB WHITE LUPIN TORTILLA

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Low Carb White Lupin Tortilla. Just 1g carbs. Super simple and you only need 15 minutes of your time.

Not just a keto-friendly ‘tortilla’. The quickest, nut-free, and knead-free ‘tortilla’. Yes. That’s right. You make it as if it were a French crêpe, but you cook it for longer, to dry it out. Once it cools, no eggy flavour remains.



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 dairy whole milk (in the UK, Alra lactose-free whole milk has the same carbs as whipping cream), lupin flour, a little salt, plus an egg. Smear a small frying pan ore crêpe pan with the tiniest bit of coconut oil and you’re good to go. 

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. 

What is Lupin?

Lupin is the seed (or bean) of a legume plant that belongs to the same botanical family as peanuts. Clearly, if you have a peanut allergy you may also be allergic to lupin, so it is best avoided.

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. 

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, if 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.low carbwhite lupin tortilla

How to make my Low Carb White Lupin Tortilla.

Whisk egg, add a pinch of salt, lupin flour, and whisk again, add milk and whisk once more until smooth. 

Let it sit while your pan heats up, then you’re good to go. Pretty simple. You only need to make sure you cook on medium/low heat so that moisture has time to evaporate.

And here it is. A glorious, yummy ‘tortilla’ that has no reason to envy any shop-bought, carb-loaded version. And if you cook it less, or spread the batter out more thinly, you’ll have crêpes. Yey!

Enjoy!

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Low Carb White Lupin Tortilla

A keto-friendly, mock tortilla (if cooked until dry) or crêpe (cooked but still soft) that is super-quick and only needs 3 ingredients.
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Course: Bread and Crackers, Lunch, Main Courses
Cuisine: Gluten Free, Grain Free, Keto, Low Calorie, Low Carb, Nut Free
Keywords: crepe, lupin, quick, simple, tortilla
Prep Time: 3 minutes
Cook Time: 10 minutes
Total Time: 12 minutes
Servings: 2

Ingredients

Instructions

  • beat egg until lightly foamy.
  • add lupin flour and whisk until smooth.
  • add milk and whisk again, making sure there are no lumps.
  • rest the batter while you heat a small (20cm/8") frying pan (U.S. option HERE) smeared with a tiny bit of coconut oil (medium-low heat/induction 7).
  • whisk and pour 55g of batter (about ½ of the recipe unless you've changed servings) into the pan; tilt it so it spreads evenly all over the bottom.
  • cook for 3-4 mins, then check by lifting the edge with a flexible spatula - if it's dry and lifts up easily, flip it over and cook the other side (it helps to slide a spatula underneath in case it's stuck in places); if not, leave it to cook for longer or it will brake when lifted.
  • flip again a couple of times - both sides should be dry, with brown speckles, otherwise you'll end up with crêpes, rather than 'tortillas'.
  • give the remaining batter a quick whisk and make the second 'tortilla' in exactly the same way as the first one.
  • serve with anything you can think of.

Notes

The recipe works best with dairy whole milk.
You could use a standard size crêpe pan, but it would be more difficult to obtain discs, as the batter will spread and be too thin, creating crêpes.
Use Metric Kitchen Scales for accuracy. U.S. option HERE.

Nutrition

Serving: 1 | Calories: 75kcal | Carbohydrates: 1g | Protein: 6g | Fat: 4g
Tried this recipe? Mention @queenketo or tag #queenketo. Thank You!

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42 Comments

  1. Dale Olstinske

    I’d like to try this, milk isn’t usually part of my normal keto ingredients, heavy cream is. Would that work? Mixed with a bit of water maybe?

    • Yes Dale, should work just fine, half heavy cream + half water. You may get a more brittle result – careful not to flip until really dry underneath.

  2. Christine Brown

    We made it just as the recipe states, to begin with. (Fair trial etc etc) Worked out great with less cooking as a pancake. Yum. Then thicker and with more time and great as a naan substitute, probably as a tortilla but no need for them yet. Thank you for the recipe.5 stars

  3. Cynthia Hartle

    Hello, I tried this recipe but it was an epic fail. My conversion for 50 grams of milk came out to 2/3 of a cup…way to much liquid in comparison to the flour. Could you let me know if I am converting this wrong. Thanks.

    • Google says 50g milk is equal to 0.2 U.S.cups. Or 1.73 oz. This is exactly why metric scales are a kitchen essential – No room for error and no silly decimals to figure out.

  4. 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… 😀

  5. 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?
      Next time resist the urge to turn it over unless it’s well cooked on one side (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.

  6. Andrea Shepherd

    Can this be cooked on an electric tortilla press?

  7. 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.

  8. 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 😊

  9. 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 (about 55g net). Use high-fat content milk of your choice. Make 2 smaller tortillas, rather than one large one. And don’t flip until well cooked.

  10. 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.

  11. 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. 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 more consistently successful to make two smaller ones in a small frying pan, as they’re 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.

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

  13. 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 √

  14. Margaret

    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 discount code QUEENKETO5.

  15. 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 !

  16. Hi again,
    Im surprise with the amount of lupin floor you use. Only 15g? Thats like one tablespoon only for that big tortilla!

  17. 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.

  18. 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.

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

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