Pumpkin Seed Tortillas (High Protein, 2 ingredients)

Learn to make high protein 2 ingredient pumpkin seed tortillas that are vegan, grain-free, gluten-free, oil-free and keto! They have 9 grams protein per serving, and are tender, flexible, and frugal (especially if you buy the pepitas in bulk).

In case you are on the hunt for simple-to-make, grain-free, nut-free tortillas that are so delicious you will happily gobble them up straight from the skillet, I’ve got you covered.

I am happy to introduce you to my 2-Ingredient Pumpkin Seed Tortillas.

The recipe is a variation of my 2-Ingredient Almond Flour Tortillas. As you have likely guessed, I swapped the almond flour for green pumpkin seeds (pepitas) ☺️. It only required a few tweaks, and one extra step (grinding the pumpkin seeds /pepitas into flour). Trust me, it is worth the (very minimal) extra effort.

What are Pepitas?

Pepitas are green pumpkin seeds. They are harvested from a particular strain of pumpkins (and gourds) that produce hull-less seeds and are a rich source of healthy fats, protein, and fiber. Oh, and they are mighty tasty, plain or toasted.

Pepitas are versatile. I use them in place of nuts in breads and cookies, as well as in recipes like silky 1-Ingredient Pepita Butter (a delectable nut-free alternative to peanut butter) and Legume-free Baked Falafel. And be sure to check out my Plant-Based Pepita Scramble (an egg-like scramble from pepitas!).

It was not a surprise that they make crazy good pepita tortillas, too. You will love these green pumpkin seed tortillas so much!

Recipe Highlights

These wholesome tortillas are nourishing, satisfying, and all of the following, too:

• High protein (9 grams per tortilla!)
• Vegan (no eggs, no dairy)
• Oil-free
• Nut-free
• Keto
• High Fiber (6.2 g per tortilla)
• Grain-free
• Gluten-free
• Sugar-free

Ingredients

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

You only need two ingredients, other than water, to make these wonderful tortillas!

Pepitas (raw green pumpkin seeds) and whole psyllium husks are the only two ingredients, besides tap water, needed to make the tortillas. Salt can be added (I like to add a small amount), but it is not required.

Step by Step Instructions

Note that the complete directions are also in the recipe card below.

Step One: Process Pumpkin Seeds into Flour

In a blender (preferably a high-speed blender), process the green pumpkin seeds (pepitas) into a fine flour.

Step Two: Mix the Dough

Whisk the pepita flour, psyllium husks, and (optional) salt in a small mixing bowl.

Next, add the water, stirring until completely blended. The mixture will look wet and loose when first combined. In seconds, the psyllium will begin absorbing the water, thickening the dough. I recommend letting the dough stand for a full five minutes before proceeding.  

Step Three: Divide the Dough

Using damp hands, shape the dough into an even disk or ball.

Place the dough ball onto a cutting board and cut into four equal pieces. If you want to be precise, I recommend weighing each quarter to make sure the quarters are equal in weight. If you prefer (and if you are better at guesstimating than I am), simply eyeball the dough into four roughly equal pieces.

Step Four: Shape the Dough

Roll each piece of dough into a ball. Next, place one of the balls between two sheets of plastic wrap. The dough is far easier to remove from plastic wrap, but you can also use parchment paper or wax paper.

Using a rolling pin, roll the dough into a circle that measures 6 inches (15 cm) across. Perfection is not required, especially after the initial rolling. Simply pinch off pieces of dough from one place and press them into another, as needed. 

I do not recommend rolling the tortillas any larger than 6 inches. It will become too thin to remove from the plastic wrap or paper and will likely tear during the cooking process. See my notes at the end for making larger tortillas.

Alternative Methods for Flattening the Dough

Do not fret if you do not have a rolling pin. A large (still filled) can or wine bottle can take its place.

If you have a tortilla press, definitely use it. It will work perfectly to press these evenly and efficiently. Use plastic wrap (or wax paper or parchment paper) to prevent sticking.

You can also use your fingers and palm to press the dough. Press out the dough into a rough circle (do still place the dough between sheets of plastic wrap). So long as the tortilla is relatively thin, in some way shape or form, you are going to have great tortillas.

Tips for Removing the Tortillas After Rolling or Pressing

My photos, above, show the use of wax paper, but I have since switched to using plastic wrap to press my tortillas or roll the tortillas. The dough does not stick at all to the plastic. The pieces of plastic can be used over and over again.

If using paper (wax paper or parchment), carefully peel off the top layer of paper. If a few pieces of dough stick to the paper, simply repress them into the tortilla.

The dough becomes stickier as it gets warmer, so if the paper is really sticking, place the tortilla (in its paper) in the freezer for 3 or 4 minutes (not much longer). The tortilla will come off with ease! 

Step Five: Cook the Tortillas

I recommend using a seasoned cast iron skillet or other nonstick skillet for cooking the tortillas. If you have a skillet that is neither seasoned cast iron nor nonstick, you will need to spritz the pan with nonstick cooking spray (or lightly swipe with oil).

Place the skillet over medium-high heat and heat until it is hot. Place the tortilla, dough side down, into the hot skillet and peel off the remaining piece of paper.

Cook the pumpkin seed tortilla for 1 to 2 minutes (it will bubble and puff slightly in a few places). Slide a spatula underneath and lift it slightly to check for browning; once it has many browned spots, flip it over. Cook for 1 to 2 minutes longer until the other side is browned.

Transfer the tortilla to a cooling rack to cool and repeat with the remaining pieces of dough.

Taste and Texture

The taste of the pumpkin seeds tortillas (pepita tortillas) is neutral with a slightly nutty from the pepitas. They are 100% delectable. The texture is equal parts sturdy, flexible, and soft. 

How to Serve

Use them as you would any tortilla! For example, tacos, burritos, quesadillas, or for scooping up beans, salsa, guacamole, and vegetables.

The tortillas can also be used for making for sandwiches, wraps, desserts (as a sub for crepes), and so much more. Unlike flour and corn tortillas, which are best served warm, these tortillas are also delicious eaten cold or at room temperature. 

These tortillas are flexible (especially when warm or room temperature). You can roll them:

Fold in them in half:

Or quarter them:

Happy eating!

FAQ

• How should I store the pumpkin seed tortillas? Store the cooled tortillas in an airtight container at cool room temperature for 2 days, the refrigerator for 2 weeks or the freezer for up to 6 months.
• Can I use psyllium powder in place of whole psyllium husks? Most likely, yes. However, I have only tested the recipe whole psyllium husks. If psyllium powder is what you have on hand, use the equivalent weight (13 grams), which is about 2 and 1/2 teaspoons, plus a pinch.
• Why is my dough too dry or too moist? The most likely answer is measurement. For the most accurate results, with this and with all recipes that rely on alternative forms of flour, I strongly suggest using a scale. I give an estimate of 3/4 cup for the pepitas, but for greatest accuracy, go with the metric measurement (110 grams)–that is what I use to make the tortillas.
• How do I fix dough that is too dry or too wet? It is easy to fix too dry or too wet dough: add a small amount more water for the former, and a small amount more ground pepitas for the latter.
• Can I make large tortillas? 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 tortilla dough ahead of time? Absolutely! The dough can be made and stored–in an airtight container in the refrigerator–for up to 1 week. 
• Any substitutions for the pumpkin seeds? I have not tried this recipe with other whole seeds or nuts. If you want to experiment with other nuts and seeds in place of the tortillas, I recommend using the same weight. If you have almond flour on hand, I recommend using my Almond Flour Tortilla recipe. It is very similar to this one.

More Grain-Free & Vegan Tortillas to Love:

• 1-Ingredient Flax Tortillas
• 2-Ingredient Coconut Flour Tortillas
• 2 Ingredient Almond Flour Tortillas
• 1-Ingredient Red Lentil Tortillas
• 2-Ingredient Chickpea Flour Tortillas
• 3-Ingredient Sweet Potato Tortillas 
• 1-Ingredient Black Bean Tortillas
• Grain-Free Spinach Tortillas {2 ingredients}
• 1-Ingredient Split Pea Tortillas