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13 calorie oat fiber tortillas are delicious, 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 my 13 Calorie Oat Fiber Tortillas (or call them oat fiber wraps). They are super 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.
Table of Contents
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 oat hull, 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 clearly labeled 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
- Delicious, 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 between US Customary (volume) and Metric (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 is measurement. I measure the oat fiber and the psyllium husks by weight, so for best results, use a digital scale rather than volume measurement cups and spoons. A digital kitchen scale is one of the best 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 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 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 favorite 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 favorite 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 healthy nonstick skillets–made without teflon coatings–is broad; you can get a good one at may different price points).
Related Recipes
13 Calorie Oat Fiber Tortillas (2 ingredients, Keto, V, GF)
Ingredients
- 1/2 cup oat fiber , NOT oat flour, see notes
- 3 tablespoons whole psyllium husks
- 1/4 teaspoon salt, Optional
- 1 cup water
Instructions
- Stir the dry ingredients–oat fiber, whole psyllium husks and optional salt–in a medium size mixing bowl.
- 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 and it will be thicken to dough consistency.
- Shape the dough into an even round. Cut the dough into four equal pieces.
- 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).
- Carefully 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.
- 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.)
Notes
Make Larger Tortillas: 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.
Psyllium Husk Powder: I have not tested the recipe with psyllium powder, but it should work fine as a replacement for whole psyllium husks. Be sure to use an equivalent weight, not volume.
Been on the hunt for healthy low calorie tortillas thank you! My question is I like to throw my tortillas in the air fryer to create crunchy tacos/tostadas/chips is this something that can be done with this recipe once the tortillas are made?
Hi Sil! I’m so glad you are excited about the recipe! I have not tried to make these crispy on their own, but I have made a torta sandwich with them before (filled, then pan “fried” without oil on each side in a skillet). The sides crisped up nicely.
I made this with bean fibre flour (from the left over from making tofu) instead of oat fibre flour. It worked great! Thanks
Brilliant, Emmalene! That is so cleaver! Thank you so much for sharing, I know you will inspire other sto try it, too. Cheers 🙂
Love this recipe when I want to cut back on my carbs! Taste better than store bought keto tortillas!!
That’s great, Roxanne, so glad the recipe was a success!
What is the weight of 3 tablespoons of psyllium husk?? Thanks.
Sorry about that oversight, Nycole! It’s 15 grams. I’ve added it to the recipe card (toggle to Metric under the list of ingredients). Cheers.
I read the instructions half, of course. So I weighed 75 (😅) grams of oat fiber and added 25 (🫣) grams of psyllium husk instead of 3 table spoons. Then I thought: ‘What the heck, now I’m getting creative!’ So I added another ingredient to the mix: ube powder (you know, from the purple sweet potato-ish yam). And water. That resulted in quite an acceptable dough, of which I pressed 4 tortillas. The first one sticked to the skillet (a problem tool, I think I’ll toss it from my kitchen), so I took another skillet, with which I managed to create 3 wonderful tortillas. I tasted the stuck one and was quite happy with the result. Let the other 3 cool on a rack and will use those later.
I consider myself lucky having found this website, I love the ideas!
Brilliant, Janke! I love that you decided to go ahead and keep innovating— the ube powder is a great addition!
Came out exactly as described. Thank you so much for sharing this recipe
You are very welcome, Alina!
Love this recipe using oat fiber! I’d love to see other recipes featuring this ingredient!
Wonderful, Michelle! I’ve been meaning to experiment with oat fiber more–I have a big bag-ful waiting for me to get going!
so quick and easy – great replacement for taco shells or wraps. They do tend to get hard if left in the fridge even in a box but still great to use! Thank you so much!
So glad you like the wraps, Valerie. Thanks for the tip about them getting hard. I’ve started rolling them up and wrapping in plastic wrap, then placing in an airtight container, to keep them fresh. Cheers 🙂
Thank you so much for the great recipe. I’ve discovered a good technique for using parchment paper: I roll the tortillas between two sheets, peel off the top one, place it back on top, and flip everything upside down. Repeat with the other side and drop the tortilla into the pan. This way, the pre-detached paper peels off easily. Like in a few comments below my first attempt got stuck to the paper in the pan… so I’ve learned a lesson! 🙂
Brilliant, Lena, thanks so much for sharing! 🙂
Hi there,
Is it really tablespoons of psyllium husk, not teaspoons? I tried this today and it would not come to any sort of dough without doubling the water, and even then was very gummy and not nice. I’m asking because I notice that the other recipe, the one with coconut flour, only uses a couple of teaspoons?
Hi Aitch, yes, it is tablespoons. Just checking: you are using whole husks, not powder. 1 teaspoon of powder is equal to about 1 tablespoon of whole husks…could that be the reason?
These are fantastic. They take some effort, but are 209% worth it. My first two were flops, but I persevered. I’ve made these three times now, live them!
Hello. When I toggle the amount of servings in your recipe, the imperial measurement increases (from 1/2 cup to 1 cup etc), but the metric measurement doesn’t change!
Hi Justine,
Oh no, that is not good. It is a glitch with the recipe card software. Let me see if I can fix that.
Made the Oat fibre wraps today. They were amazing. Quick to make and only 3ingredients But I found it easy to take the bake sheet off and flip the wrap over onto the othe bake sheet ease that sheet off and onto the pan. No problem. So no need to cool the pan down between wraps x
Thank you Liz
That is wonderful, Liz! Thank you for sharing your tips regarding the cooling or not cooling of the pan, that’s great.
I’ve tried this recipe several times and the result is always gooey and sticky in the middle. Where am I going wrong?
Hi Vera,
I’m sorry you are having trouble with the tortillas. Based on your description, it sounds like the tortillas were not rolled thin enough. If the tortillas are rolled thin, there really should not be a “middle”—- each side is cooked and set, no goo. If the tortillas are thick, there will be a “middle” that will not get cooked. I hope this helps!
We struggled to get the double parchment paper method to work. In the end, what we found to work best was to take a blob of dough and put it in the middle of our crêpe pan. Then we squashed it down with a flat-bottomed pot and let the wrap cook for a while with the pot on it. Then we used a spatula to help the wrap come off the pot bottom and let the wrap cook for a while. We also used two spatulas to help spread the dough more evenly. When we flipped the wraps, we squashed them with the pot again.
We tried this recipe twice and we found that it is important to have oat husks that are as close to a powder as possible. The first time round we had coarse-ground oat husks and then the dough was too liquid and not very doughy at all.
Our wraps took a lot longer to cook and were a much darker colour. It was quite labour-intensive to cook each wrap, but the end product was good. The wrap was very flexible.
Thank you so much for sharing your tips, Great!
I will add a note, right now, about the coarse oat fiber. I have never encountered it (tried 4 brands, all were very fine), so it is very helpful to know there is a rough variety (that could derail the recipe). I am glad they were worth the effort!
If you are not opposed to plastic, I am finding a large zipper top plastic bag (I cut it into two pieces) works best of all. I rise and reuse the bag, so minimal plastic waste.
Thanks a lot for the reply! What do you mean by a large piper bag? Do you mean the ones for icing? And then, do you use this like you would use the two sheets of baking paper?
Hi Greta,
I looked at the comment I made, it appears autocorrect changed zipper to piper! 🙃 So a large zipper top plastic bag (cut into two pieces and use as you would use two pieces of parchment paper). Sorry for the confusion!
These came out great! I’ve been searching for oat fiber recipes that do not contain eggs . Thanks!
I am so glad you like them , Janae!
Just wondering how they are zero net carbs? Based on the shown nutritional breakdown, total carbs are 21 and fibre is 16 with no sugar alcohol so would that make each one 5 net carbs? Still learning the keto macro breakdowns and I’m just trying to understand, not trying to be rude. Thanks.
Hi Lisa,
I know , it is not my forte either, but I do know this: both of the ingredients, oat fiber and psyllium husk, are zero net carb ingredients. So combined, they are also zero net carbs. I wish I could help further.
Sweet