Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Alexandra V Goldberg, Registered Dietitian
Why This Recipe Works with the KInD™ Programme
This ultra-low-carb, high-fibre flatbread is soft, flexible, and completely egg- and dairy-free—with less than 2g net carbs per wrap. It’s designed for real-life eating: simple, satisfying, and easy to use whether you’re doing a fasted morning, a metabolic reset, or just looking for a clean, low-carb base.
More than just delicious, this wrap supports better blood sugar control and helps your body tap into glycogen stores—without the inflammatory triggers found in gluten, dairy, or refined starches. It encourages gentle ketone production while supporting gut and mitochondrial health—making it a smart choice for anyone following the KInD™ Programme— especially during the rapid fat-loss phase.
You can fill it with shredded chicken and lettuce, grilled tofu and cucumber, or even turn it into a clean keto version of your favourite wrap or taco. It holds together well, keeps you full, and fits beautifully into your day.
This post includes a full recipe, step-by-step photos, and storage tips so you can make clean, practical keto wraps right at home.
Light & Flexible Keto Tortillas – Egg-Free, Dairy-Free, Low-Carb
Recipe Highlights:
- Only ~1.8g net carbs per wrap
- Gluten-free, egg-free, dairy-free
- Perfect for keto, low-carb, and vegan lifestyles
- Soft yet sturdy – ideal for wraps, tacos, or chips
Ingredients (Makes 4 Wraps):
- 3/4 cup blanched almond flour (approx. 75g)
- 2 tbsp whole psyllium husk (approx. 14g) Buy Now
- 1 cup warm water (240ml, not boiling)
- 1 tbsp olive oil (or MCT oil) Buy Now
- 1/4 tsp fine sea salt
Optional: garlic powder, onion powder, black pepper, or cumin (1/4 tsp each) to enhance flavour.
Instructions:
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Combine dry ingredients: Mix almond flour, psyllium husk, and salt in a large bowl.
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Add liquids: Stir in olive oil and warm water. Mix with a spatula, then knead gently with hands until a thick dough forms.
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Rest: Cover and let the dough sit for 5 minutes to hydrate.
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Roll: Divide dough into 4 balls. Roll each between parchment paper into 18 cm circles. Use a plate to trim round edges if needed.
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Cook: Heat a non-stick skillet over medium heat. Cook each wrap for 2–3 minutes per side, until lightly browned and pliable.
Storage Tips:
- Fridge: Store cooked wraps with a paper towel inside a sealed container. Keeps soft for 5 days.
- Freeze: Stack with parchment in between, freeze up to 2 months.
- Reheat: Microwave 30–40 seconds or reheat on dry skillet.
Nutrition Info (Per Wrap):
| Item | Amount | Notes |
|---|---|---|
| Calories | 117 kcal | |
| Protein | 3.5 g | |
| Total Fat | 9.8 g | |
| – Saturated Fat | 1.1 g | |
| Total Carbs | 6.1 g | |
| – Fiber | 4.3 g | |
| Net Carbs | 1.8 g | Total Carbs – Fiber |
| Sugar | 0.6 g | Natural only |
| Sodium | 112 mg | |
| Potassium | 68 mg | |
| Calcium | 26 mg | |
| Magnesium | 28 mg |
Want more recipes tailored for your KInD™ journey? Stay tuned for more clean, keto-friendly staples!
