13 Calorie Oat Fiber Tortillas (Keto, Vegan)

13 calorie oat fiber tortillas are satisfying, flexible & made with 2 ingredients! They are also vegan, gluten-free, oil-free, keto friendly & contain zero net carbs. Use them as a substitute for flour tortillas.

Prediction: you are going to love my13 Calorie Oat Fiber Tortillas(or call them oat fiber wraps). They are especially flexible, very low in carbohydrates, high in fiber, and have a mere 13 calories each. They are also naturally gluten-free and budget-friendly, and for those following a ketogenic diet, they have the appeal of zero net carbs.

You may already be wondering about oat fiber, the central ingredient in the recipe. A reader wrote to me several months back, asking if she could sub oat fiber for another ingredient.Oat fiber? I know oat flour, oat bran, whole oat groats, steel cut oats, and various types of rolled oats. But oat fiber? No clue. So I looked it up.

I also ordered a five pound bag. The experimenting is on, and these tortillas are my first wonder result.

What is Oat Fiber?

Let’s begin with a primer.

Oat fiber is an insoluble fiber that resembles a very fine flour. It is made by finely grinding and purifying the oathull, which is the outer coating that protects the oat grain. It is very high in insoluble fiber, so it can be added to baked goods to increase fiber, lower overall calories, and improve texture. It is also used as a binder in gluten-free baking.

Oat fiber has gained especial popularity in recent years for its uses has become especially popular in recent years for its applications in ketogenic and low carbohydrate baking, due to its having so few carbohydrates and calories

Look for oat-fiber that is clearlylabeled gluten-free. Like other oat products, there is a risk for cross contamination with gluten products, so make sure you are choosing a gluten-free option.

Why You Will Love these 13 Calorie Oat Fiber Tortillas

• Satisfying, versatile, flexible
• 2 ingredients
• 13 calories each
• High fiber
• Zero net carbohydrates
• Oil-free
• Vegan (egg-free, dairy-free)
• Budget-friendly (cheap!)

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Oat Fiber (not oat flour; see the overview of oat fiber above)
• Whole psyllium husks

You will also need some water (I used filtered tap water) to bind the dough. I recommend adding salt, but it is optional and not necessary to make the recipe “work.”

Step by Step Instructions

Step One: Whisk the Dry Ingredients

Stir the dry ingredients–oat fiber, whole psyllium husks and optional salt–in a medium size mixing bowl.

Step Two: Add the Water

Add the water to the bowl with the dry ingredients.

The dough will look very loose upon first mixing. Let it stand for about 1 minute, allowing the oat fiber and psyllium husks to absorb the liquid. Ta-da! It will look and feel like dough.

Step Three: Shape the Dough

Shape the dough into an even round. Cut the dough into four equal pieces. You can weigh the portions for accuracy (weigh entire amount of dough, then divide by four for the weight needed for each portion), or eyeball it.

Roll each portion of dough into a ball. Place one dough ball between two sheets of parchment paper and roll (using a rolling pin) into a 6 inch (15 cm) diameter tortilla. You can also use a tortilla press to flatten the tortillas (press between pieces of parchment paper).

Step Four: Cook the Tortillas

Careful peel off the top piece of parchment paper. Place the tortilla in a cold nonstick skillet and peel off the second piece of parchment paper.

Cook over medium heat for 1-2 minutes until underside begins to dry. Flip the tortilla with a spatula and cook the tortilla for 1 minutes longer until the other side is also dry.

Step Five: Cool the Tortilla

Remove the tortilla to a cooling rack to cool. Repeat with the remaining three pieces of dough.

• Tip:Rinse the pan in cold water (and dry) in between tortillas to cool the pan. It is difficult to remove the top layer of parchment paper if the tortilla is placed in a hot pan.

Are Oat Fiber Tortillas Flexible?

Yes! Fold, roll and quarter them without tearing or breaking.

FAQ

• Why is My Dough Too Thick or Too Moist?The answer ismeasurement. I measure the oat fiber and the psyllium husks by weight, so for reliable results, use a digital scale rather than volume measurement cups and spoons. A digital kitchen scale is one of the reliable tools you can own for producing consistent results in the kitchen. It is especially true with recipes (like this one) that call for flours or powders.
• How Should I Store the Tortillas?It is very important to store the tortillas in an airtight container. Otherwise they will dry out and become brittle.
• Can I MakeLargeTortillas?Yes. You can divide this quantity of dough in half (to roll 10-inch tortillas) or into thirds (to roll 8-inch tortillas). Use a large skillet and use extra care when turning/flipping the tortillas.
• Can I Make the Dough Ahead of Time?I have not tried it so I do not know. The dough comes together very quickly, so I am not sure if there is much benefit in pre-mixing the dough. If you only have time to make one or two of the tortillas, you can try storing it in an airtight container in the refrigerator for a day or two.
• Can I Use Psyllium Husk Powder?Probably. I have not tested it, but it should work fine as a replacement for whole psyllium husks.Be sure to use an equivalent weight, not volume.
• Can I Flavor the Tortillas?Yes! Add your go-to herbs and spices to the dough.
• How Should I Serve the Tortillas?The tortillas are neutral in flavor, and versatile, so use them as a replacement for flour tortilla favorites, like tacos and burritos, or as a wrap. Fill them up with your go-to spread, vegetables and tofu.

What is Your Number One Tip for Making 13 Calorie Oat Fiber Tortillas?

Use a good nonstick skillet.This can be a well seasoned cast iron skillet or a ceramic skillet, whatever you prefer (the world of nourishing nonstick skillets–made without teflon coatings–is broad; you can get a good one at may different price points).