Keto Mediterranean Tortillas:
This recipe was made by my wife Angel. Check out Angel’s website, instagram and facebook page where she shares stories and pics about our life. She also has a great YouTube channel you can check out as well. I love this recipe and I think you guys will really enjoy it!
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Keto Mediterranean Tortillas
Prep
Cook
Total
Yield 6–8 Tortillas
Ingredients:
3 pasture raised eggs, organic
1 head cauliflower, organic
1/2 tsp sea salt
1/4 tsp dried basil
1/4 tsp dried oregano
1/4 tsp dried thyme
Pinch black pepper (optional)
Instructions:
Step 1: Preheat oven to 375°F.
Step 2: Prep your cauliflower by cutting off stems and washing the florets. Next add your cauliflower to a food processor or blender and mix until you have "flour." (This will roughly be about 3 cups worth of "flour.")
Step 3: Next add the "flour" to a cooking pot with 1/4 cup of water, and allow cauliflower to cook for 10 minutes. Let it cool, then transfer it to a kitchen towel (or muslin cloth) and squeeze out as much water as possible.
Step 4: In a medium mixing bowl, add your cauliflower flour, eggs, salt, and herbs. Mix by hand.
Step 5: Line your baking tray with parchment paper. Add 2 tablespoons of mixture onto parchment paper. With your hand (or the back of a spoon) form a flat, even circle. Repeat until all the mixture has been used. (You will have about 6–8 flat circles.) Bake at 375°F for 10 minutes, remove from oven and flip each tortilla and cook for more 5 minutes.
Step 6: Before serving, heat and lightly brown tortillas in a hot skillet.
Step 7: Enjoy!
Notes
Macros calculated
Courses Side Dish
Cuisine Mexican
Nutrition Facts
Serving Size 1 tortilla (1/8 of recipe)
Amount Per Serving | ||
|---|---|---|
Calories 45 | ||
% Daily Value | ||
Total Fat 2 g | 3% | |
Total Carbohydrates 4 g | 1% | |
Dietary Fiber 2 g | 8% | |
Sugars 1 g | ||
Protein 4 g | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Special Notes:
Feel free to add different herbs that you like for this recipe. To make it fat-burning, add in 1/4 tsp of cayenne pepper and it will give it more of a chili flavor. I also like rosemary which has a great flavor and is excellent for gut and brain health.
This recipe would be great to serve with our Lemon Creamy Superfood Guacamole and our Keto Chicken Fajita recipe!
Dr Jockers Comments
These Mediterranean tortillas are a fantastic low-carb recipe that tastes great and uses anti-inflammatory ingredients that support your gut and immune system. This recipe is easy to make and works really well!
Pasture-raised eggs are full of healthy fats, phospholipids and vitamin A, D, E and K2 to support your brain, vision, bone, cardiovascular and immune health. Cauliflower is rich in prebiotic fiber to support the gut microbiome and sulforphane which supports the liver’s detoxifying enzymes.
Mediterranean herbs such as thyme, basil, oregano, and rosemary are carminatives that help support the production of stomach acid, bile and pancreatic enzymes. These herbs also help to kill of pathogens and reduce gas and bloating while supporting healthy bowel motility.
Let us know your thoughts on the keto Mediterranean tortillas recipe in the comments section below.
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i hate cauliflower. what can i sub it with? brocolli ?
Yes you can try that!
Casava flour
Hi Aaton, did you try it already with Casava? If you did, did you use the same amount of cauliflower?
I bet you wouldn’t even know it was cauliflower if someone else made it for you!
Cassava flour is now being reported to have high levels of lead.
I can’t eat eggs. Very allergic. Is there any substitutes?
You may want to look into flax or chia seed tortillas. Or sub the eggs with flax or chia seed “eggs”
Tortillas can be made with egg white powder (egg white powder is less “eggy” than straight egg whites, but either will do-) and instead of the guar gum that is used the Egg Life wraps you find at the grocery store, which causes gut issues for some, you can use gut-friendly unflavored gelatin (which gives a nice boost of collagen to boot). The Knox brand is pig-based, but you can buy beef-based gelatin online. Though mostly sold in larger canisters, they can be a great value ounce-for-ounce. A simple 3-ingredient recipe (egg white, gelatin & water) is found at YouTube channel “Beef Boss” and a fancier one is found on “Chris Cooking Nashville”.
Does dr jockers take patients and where can I contact him?
When you list nutrients , I wish you would list potassium and calcium. Most food companies do. There are many drugs and food that deplete your potsssium
like asthma inhalers, antibiotics, some blood pressure pills , garlic etc. many of us have to count each day how many mg’s we consumed so we don’t go over and have heart problems. And as we get
older they have us counting our daily
Uptake of calcium in food.
Please consider adding these two.
H
Do you think this would work as a pizza crust recipe?
Yes try it out!
How long can you keep them refrigerated?
Up to 72 hours.
Have you tried freezing them? So you could make batches
No we haven’t but try it out and let us know how they turn out.
When you say “flour” do you mean cauliflower rice or is it finer than the rice?
Thanks
It is finer than the rice. You need to process it into a flour like dough.
If your thinking cassava, what about coconut flour? Cassava is 13 g carbs with 1 g fiber compared to coconut 9g carbs with 3 g fiber.
Yes coconut flour can be used!
Hey Dr. Jockers,
Thanks for this. I am on it!
QUESTION: Can you suggest a food(s) or recipe that is 1. high protein, 2. high probiotic, 3. low histamine, and 4. low fat? I am going crazy trying to figure this one out. Thanks.
e.
Organic unsweetened greek yogurt would be a very good option for you!
Fermented dairy is high in histamines, so this would actually be a counterproductive option for someone trying lower histamines. Something tells me Dr. Jockers is not the one writing the responses or content on this blog.
Coconut yoghurt
No protein in coconut yogurt….a tasty but useless food
This recipe was described as “uses anti-inflammatory ingredients” in one of your promotional emails, but the first ingredient is EGGS!! Eggs are one of the top 3 most common food allergens that cause very significant inflammation in a significant percentage of the population! The recipe looks very tasty & I’m sure can be enjoyed by many, but please do not promote something that contains a well-known top food allergen as “anti-inflammatory” when it will in fact cause inflammation in people who cannot tolerate eggs. As a matter of fact I have never seen anyone promote eggs as anti-inflammatory for even those who can tolerate them, because there is far more clinical evidence eggs are inflammatory than anti-inflammatory.
Yes eggs are one of the most nutrient dense foods you can put in your body with a number of anti-inflammatory ingredients including CLA, butyric acid, EPA/DHA, choline, retinol, vitamin E, vitamin K2 and more. From a clinical evidence perspective, eggs are undoubtedly an anti-inflammatory food that are associated with improved insulin sensitivity, blood sugar regulation and lowered risk of all cause mortality.
Unfortunately, eggs are a food that many people have sensitivities and immune reactivity too. So the reality is that there is no food that is 100% anti-inflammatory as people can have immune reactivity to any food.
Also wanted to state that even after using only pasture raised, local, farm fresh, organic, even duck eggs…or whatever version of non commercial egg you can think of…as well as years of gut healing and AIP, elimination diets, etc…many people still have IgE egg allergies that persist. And it is just not in their best interest to consume eggs. There are plenty of other non-allergen-sources for them to get the benefits of phospholipids and Vitamin D without suffering the inflammatory symptoms of consuming eggs.
It really depends on the person.
Eggs (often organic or at least from home chickens) are eaten in Europe with no issues. I don’t have any friends who have reported egg sensitivities.
But we don’t eat the amounts (or devour them every single day) like some Americans I have been listening to.
It may be that it is a question of threshold: if someone already has sensitivities from other sources (including environmental and personal care pollutants), stress, lack of sleep, loneliness, medications etc then food – especially if not 100% organic and pastured, not properly rotated, or at the wrong times – can add to the overall burden, meaning now you cannot tolerate eggs anymore.
Frankly this recipe is a Godsend for us Burritovores. The similar recipe with cauli rice also works great for pizza crust. Unfortunately the cost of organic cauliflower can be prohibitive.
As for the not too kind level of discourse regarding the use of eggs, well if you cannot eat eggs then do not look at or save the recipe, quite simple. So just because you cannot eat eggs, you feel that the world must cancel anything to do with them?
So Angel please do not be discouraged as there are very many of us that are grateful for your good work and sharing thereof!
Hey Dr. Jockers,
Re: MCAS Mast Cell Activation Syndrome Help!
I think it is AMAZING that I can count on a reply … my support system has become endangered over the past two years. Thank you so much for your PROMPT response!
So, I am still desperately hoping to find resources that can help me create a diet that is high protein, high probiotic, low histamine and low fat.
Re: Histamine: Mast Cell Activation Syndrome (MCAS), brought on by toxic radio frequencies and microwaves ie. cell phones and cell towers, etc. … has become epidemic as per exhausting research.
Any additional suggestion will be VERY much appreciated. And I am not just saying that. I really mean it.
e.
Sorry to hear about this. Here is a helpful article on Mast Cell Activation: https://drjockers.com/mast-cell-activation-syndrome/
Oh boy! I just found TONS of your HISTAMINE info. Outstanding. THANK YOU.
e.
Hi Dr. Jockers, Can you use fresh or frozen organic riced cauliflower? If so, how much?
Thanks, Native
You could probably use riced cauliflower after stir-frying in a pan, let cool then proceed with recipe using a food processor. You’re welcome! 😎
There is a low carb guy on YouTube that uses this method for cauli pizza crust. 🍕
Anyone try using cauliflower flour? If so, how much of the flour did you use and how much extra liquid with that? I live remotely and it’s often difficult for me to get fresh veggies in the winter.
If one uses coconut flour, is it the same proportions?
I already eat a lot of cauliflower rice and don’t wanna overdo it on the cauliflower. I assume eating too much of any one food is not good.
Thanks, Nadia