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Free Printable: Low Carb & Keto Food List
Get It NowThese 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.
- Mix batter. In a large mixing bowl, whisk coconut flour, eggs, almond milk, sea salt, cumin, and paprika together until smooth.
- 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.
- 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
If you like this coconut flour tortilla recipe, you might also like some of these other coconut flour recipes:
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.
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Ingredients
Tap underlined ingredients to see the ones I use.
Basic Coconut Flour Tortilla Ingredients:
Optional Add-Ins (Recommended):
Instructions
Tap on the times in the instructions to start a kitchen timer.
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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).
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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.
-
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.
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Coconut Flour Tortilla Recipe
718 Comments
Christina
0Excited to try these for fish tacos. First one didn’t turn out but I don’t think my pan was hot enough. Mine came out egg-color, which left me worried they would taste egg-y. Happily they did not. I suspect the color was due to the coconut flour brand. Will try the brand you use next time.
Tamzin Smith
0I had great success with this recipe! Using Trader Joe’s coconut flour, I had to add another egg and 1/4 c more almond milk to get the right consistency. I used 2 non-stick pans: the first pan was tortilla size (maybe 6 inches?), the other is 10-12 inches. Med-high heat, add cooking spray to both pans, then about 1/4 cup batter, swirl it to cover the whole base of the pan, cook until it looks sort-of dry on top, swirl to make sure it’s loose, then flip it right over into the other pan to cook on the other side. With two pans, adding cooking spray after each tortilla was cooked, it went quickly, and each one was perfect. On a ceramic plate, and covered with foil, they sat on the counter all day before being gently reheated before dinner (still on plate under foil). We had guests for dinner, and I had a plate of store-bought corn tortillas as backup (in case mine didn’t hold up to stuffing), but everyone preferred my homemade tortillas, and they held up just fine wrapped around pulled pork, slaw, salsa, avocado-cream sauce and hot sauce. Winner recipe!!!!
Maya | Wholesome Yum
0I’m glad it worked out for you, Tammy. Different brands (or even different batches) of coconut flour can vary slightly in their liquid absorbency, requiring a little more or less eggs and nut milk. Great job adjusting to that, and I’m so glad you and your guests loved the tortillas!
Tammy
0Thank you so much for this recipe! I made these this morning to make a breakfast wrap and although I will need to play around with the ingredients (mine came out a little more like thin pancakes), the flavor was good and I didn’t mind the pancake like texture. I will keep practicing! Yum 🙂
Maya | Wholesome Yum
0Hi Tammy, I’m glad you liked them. The texture does differ a little from flour tortillas, but temperature can also play a role. A slightly higher temperature should help with making the texture less pancake-like and more like a tortilla.
Alejandra
0Hi! Have you experimented at all with just egg whites? Or perhaps less whole egg and some egg white? Thanks!:)
Maya | Wholesome Yum
0Yes, I’ve made these with only egg whites and they work that way, too. I didn’t detect an egg-y taste even with the whole eggs, but if you’re sensitive to that, substituting egg whites is a good alternative.
Stephen Reed
0Hey Maya
Those are some awesome looking tortillas. Super quick and easy too. You certainly seem to be causing a stir with your recipes, loving your photography too. What camera do you use? I am still using and iPhone 5 for photos, and video too. It works, but I need something better 🙂
I’m a big fan of real milk for those that tolerate it well, full fat of course. I always tend to think of nut milks as kinda crappy, Soya obviously, but wonder what your view is on nut milks vs whole milk. Source matters of course, I’m lucky to have raw Jersey milk in my area, but not so easy for everyone. Let me know if you get a moment.
S
Maya | Wholesome Yum
0Hi Stephen, Thank you for the kind words. I actually use a Canon G7X with manual settings, but will be switching to a DSLR in the next few months. (Edit: I am now using a Canon 80D DSLR.) I use both organic whole milk and almond milk at my house, but avoid soy.
Grace
0I tried replacing eggs with flax eggs and I failed.. Any tips on how I can replace the eggs as I can’t eat eggs? I wanted to try this very bad, the pictures look delicious!
Maya | Wholesome Yum
0Hi Grace, Thank you for letting me know flax eggs don’t work for this one (I haven’t tried). Unfortunately, I don’t know of anything else to replace the eggs in this recipe. I do have a tag for egg-free recipes on the blog for you to try.
Andra Daunhauer
0I am not a comment-leaver, but wow I am excited about this recipe!
I made these tonight for make-your-own-soft-tacos for dinner, and I am very pleased with them. Pliable, decent texture, easy to make. I followed the recipe exactly and added a little ground cumin and garlic powder. The consistency of the batter was pretty thick, like similar to pancake batter, so maybe mine were a little thicker than others might like but they worked for me :). I am so excited to use these for crepes, with sweet flavorings (vanilla, cinnamon). I’ve tried other gf recipes for crepes using almond flour and all I have is Bob’s Red Mill and I know that’s kind of coarse, but they have turned out like thin egg pancakes — nothing that might “pass” as a crepe ;). These behaved more like bread.
It worked well to have a pretty hot pan — I have a gas stove and used a well-seasoned iron skillet, and I agree that medium- to medium-high heat was spot on. I actually think they worked a little better with little to no oil in the pan, as when I would re-oil the pan, when I would be swirling around the batter to spread it, it was a little too slippery sometimes. Also, it did seem to improve the process when I used a lid on the pan (as the instructions say, but it’s easy to miss and I almost did) — the tortillas were sorta puffing up inside the pan with the lid on and I think it improved the texture. Anyway, thank you so much!!
Stephanie
0Can these be made with a tortilla press?
Maya | Wholesome Yum
0Hi Stephanie, I haven’t tried making them in a tortilla press before, since I don’t have one. I suspect it might be problematic due to a different consistency of batter, but you never know. Let me know how it goes if you try it.
sylwiavaca
0Can I sub the milk with water, or does it have to be milk?
Maya | Wholesome Yum
0Hi Sylwia, I haven’t tried water. I think it would probably still turn out but might not be as sturdy. Let me know how it goes if you try it. If you do want to use milk, any kind you like should work (regular dairy, coconut, almond, etc), so it should work for any dietary needs you may have.
Grace
0Some people might have better luck if they are sure to add more oil to the pan after frying each tortilla and before the next is poured on. Once I started doing that I had much better results with everything staying together, not sticking to the pan, and looking pretty! 🙂 Also, make sure you pan is hot enough! My question is, can I add only half the salt or will that mess with the chemistry of the recipe?
Maya | Wholesome Yum
0Great tip, Grace! Yes, adding more oil for each tortilla definitely helps. I’ll make a note under the recipe to reflect this. You can definitely adjust the salt to your liking and they will still work out.
Jennifer Wilson
0Just made these. They were interesting. It was my first time to use coconut flour and I found it difficult to think of as a savory bread. Your pictures look like yours hold together way better than mine do. Mine were a little more like slightly thicker than normal crepes. I spread some homemade blueberry jam on them and they were pretty good like that. (Oh, I also didn’t have any almond milk on hand or almonds to make any so I used skim milk… maybe that was the problem?)
Maya | Wholesome Yum
0Hi Jennifer, Thank you for the feedback! I haven’t tried them with skim milk. Skim milk is a little thinner than almond milk, so maybe a little less of it would be needed. If they don’t hold together well, you can adjust to have a little more egg and a little less milk to compensate (the egg helps hold them together, and the milk thins them out). The other thing that may cause them to be more crepe-like or not hold together well is if the heat is too low (everyone’s stove is slightly different), so next time you could try turning up the heat a bit more. Hope that helps. I’m glad you still enjoyed them!
Stacy Hayes
0I made these tonight… they were delicious! I made a turkey wrap. Thanks for the great recipe.
Maya
0A turkey wrap sounds like a great way to use these! Thank you, Stacy!
lilbit
0I made this today and although they don’t look as beautiful as yours, the recipe worked. The first tortilla was too thick and came out like a pancake. I read the comments and added about 1/2 cup liquid (water) to create a thinner batter and moved it around the pan like a crepe, covered, and sprayed the top with oil before flipping them over. Mine are not as pliable as yours, but they held up when used like naan with my curry. I’ve been on GAPS for 8 months and this is the first time I have had anything that even resembled a tortilla. I used coconut flour from the bulk bin at Fred Meyer/Kroger. I have pictures, but no website to share them :/ Thanks for the recipe!
Maya
0I’m so glad they worked for you and that you were able to incorporate them into your GAPS diet. I’d love to see your pictures. If you’re on Instagram you can follow along with @wholesomeyumblog and share your pictures with hashtag #wholesomeyum so I can find them.
Gayane
0Hi Maya. It looks very yummy. It reminds me of blinchiki that we make. ( I am from Russia.) I can’t wait to make and try them. Thank you for this recipe.
Maya
0I’m Russian too! Yes, they do resemble blinchiki a bit, but they are a little firmer like a tortilla. Maybe like a cross between the two!
Rachel
0Do you think I could replace the eggs with chia or flax seed eggs?
Maya
0Hi Rachel, I think so, but I haven’t tried it. Let me know how it turns out if you do!
Val
0Can’t wait to try these. It is so annoying to read questions from people that you answer in you recipe. You have my permission to delete them! Thx for sharing!
Maya
0No worries, I’m glad to see people trying my recipes. I do try to address possible issues in the post though. Hope you like these!
Jo
0Are these really egg? The curled edges in your pictures and the amount of eggs makes me wonder. Really do not like my tortillas tasting like I am eating a burnt fried egg, which has been my experience in the past.
Maya
0Hi Jo, No, they do not taste like eating a fried egg. The large amount of eggs is because coconut flour absorbs a lot of moisture, and the egg also acts as a binder to hold the tortillas together. Hope this helps!
lilbit
0I agree that these do not have an eggy taste, which is amazing.
Jessica Shreve
0Can you use coconut milk in place of almond milk?
Maya
0I think you can as long as the coconut milk is not too thick. The kind in a can is probably too thick, but the kind in a carton could work. The main purpose of the milk is to thin out the batter, so it needs to be liquid enough. I haven’t tried it – if you do, I’d love to hear how it goes!
Diane Reese
0I cannot print this. I get a fatal error.
Maya
0Hi Diana, Sorry about that! I was doing a theme update today and there must have been a conflict. Can you please let me know if it’s working fine now? If not, which browser are you using?
Ariana
0I tried these tonight and the result was an eggy flavor, and kind of fluffy. Not very much like a tortilla!
Maya
0Hi Ariana, I recommend increasing the temperature and thinning out the batter a little more with almond milk (or other milk of choice) before cooking. That should make them thinner, more tortilla-like, and less fluffy and eggy. Hope this helps!
ryanpstuck
0I need general help with coconut flour. Every time I used it, the resulting batter, made according to the exact specifications, turns into a congealed mess (two different brands of coconut flour so far). My family lives on tortillas so learning to make these would be a game changer. Thank you for your time.
Karen
0Maya, thanks for the recipe. They are great and I added a tsp of cumin to the recipe. Reminds me more like corn tortillas that I’m used to. Since being diagnosed with celiac disease, I can no longer have grains and corn is a grain… bummer!
Thanks again. I can use all the recipes I can get my hands on to feel as though I’m eating like most people.
Maya
0Thank you, Karen! I’m glad you like them. What a great idea to add cumin – will have to try that!
Maya
0Hi Ryan, Coconut flour takes a bit of experimentation to master, and it does depend on the brand. The brand I use is linked in the recipe above. Coconut flour absorbs a ton of moisture, so the batter also thickens the longer it sits. If your batter doesn’t have enough liquid, I recommend thinning it out with an equal proportion of eggs and milk of choice (almond milk, dairy milk, etc.) The reason for the eggs, as opposed to milk only, is so that the resulting product doesn’t fall apart, which is important for tortillas (maybe less important for something soft and crumbly like muffins). I also provided more tips on these tortillas in response to another commenter earlier. Hope this helps! Any more questions, ask away!
Chantel
0Have you tried these with coconut milk?
Maya
0Hi Chantel, I haven’t tried it. I think it would work as long as it’s liquid enough (sometimes coconut milk from a can can be almost solid), since the primary function of the milk is to thin out the batter. Let me know how it goes if you try it!
Samantha
0Hi! I’m not sure what I did wrong and maybe you can give me some pointers but these turned out more like flat pancakes than tortillas. The whole bottom browned and looked like a pancake and they were so soft I couldn’t flip them without breaking. I was really looking forward to trying these! I had the heat between med and low and cooked them covered. Any ideas on how I can get them more like tortillas instead of pancakes? Thank you!
Maya
0Hi Samantha! I’m sorry to hear that they didn’t work out for you! There are a couple possible reasons this could happen. One thing that might be the problem is that different brands of coconut flour can vary – you can find the one I use by taping the “coconut flour” link in the recipe. Another aspect that can vary is stove temperature. I have a gas stove and medium-low is usually about right on mine, but you might want to try a slightly higher temperature (just watch for burning). Make sure the pan is heated well before pouring in the batter, too. Finally, using too much almond milk (or other milk of choice) can cause these to fall apart. You can try it with a little less milk next time, and maybe add an extra egg if it’s not liquid enough with the milk reduced (it should easily spread across the pan when tilting). I’ll update the recipe to show that if additional milk is needed to thin them out, it’s a good idea for additional eggs to be added as well to balance the proportions. Hope this helps!
Marnie
0The same thing happened to me. I just realized that I forgot to cover the frying pan when I cooked them, so I wonder if that is what may have caused them to fall apart. They still taste good though!
Maya | Wholesome Yum
0Hi Marnie, Yes, that is likely the cause. I’ve found that covering them is key!
Kelsey
0Would these hold up in the freezer of layered with parchment paper? I’d like to whip a batch up for sick and easy dinners.
Maya
0Hi Kelsey, That’s a great question! I think they would, but I haven’t tried that yet. Let me know how it goes if you do!
Mel
0Do you use oil in the skillet or does it have to be non-stick? Thanks in advance.
Maya
0Hi Mel, You can use a regular skillet with a little oil or a non-stick skillet. I like to use a ceramic coated skillet and this oil mister. This one doesn’t clog or spray unevenly (unlike other misters I’ve tried), and there are no chemicals (unlike the ones at the grocery store). Hope this helps!
Mary Ann
0I noticed your comment on using ceramic coated skillet. What are your thoughts on using an ole time iron skillet? It just occurred to me. Maybe the iron seeps into food like aluminum can?
Maya | Wholesome Yum
0Hi Mary Ann, Yes, you can use a cast iron skillet! You’ll need to oil it very generously for each tortilla to prevent sticking. Iron does seep into food when cooking with cast iron, but this is actually a good thing since iron is an essential nutrient (this is different from aluminum, which is not). Still, the impact actually less significant in a recipe like tortillas, where the cooking time is short and it only gets flipped once. The only other thing to watch for is cast iron conducts heat a little differently, taking a while to heat up and then maintaining heat well. So, you may need to preheat the pan for longer and then use a slightly lower temperature compared to other pans.
Wanda
0How many carbs in each tortilla?
Susan
0Mine fell apart BAD. I tossed several as they looked like pancakes that broke apart. What did I do wrong? I used a cast iron skillet with lots of oil.
Jennifer
0I found a great solution for the falling apart problem that works for me. I put 1-2 Tbsp of Bob’s Red Mill Wheat Gluten to the recipe. I know everybody freaks out when they hear the word gluten like its the devil. But remember, gluten is almost 100% protein. 2 Tbsp only adds 1.5g carbs to the entire recipe. That’s less than 1/8 of a gram per tortilla. It also adds 6 grams of protein. And it makes the batter stick really well and gives it a bready texture that is so delicious. If you are not allergic or sensitive to wheat proteins it is a great solution to the texture problem and they will never fall apart when you flip them.
Maya | Wholesome Yum
0Thank you for the idea, Jennifer! I keep the blog gluten-free but for those that don’t mind it, this can be an option to try.
Maya | Wholesome Yum
0Hi Susan, Sorry that you had issues with these. Please check the troubleshooting tips in the post above the recipe card.
Maya
0Hi Wanda, Each tortilla has 2 grams net carbs (net carb count does not include fiber). I hope you like them!
Paula
0Do they keep well ?
Maya
0Hi Paula, They have kept pretty well for me in the refrigerator. Store them with paper towels in between, to absorb any extra moisture, and replace the paper towels each day or whenever they get damp. I think you could probably freeze the tortillas too, but I haven’t tried it. If you do, let me know how it goes!