2 Ingredient Pumpkin Seed Tortillas (High Protein)
Quick and easy 2 ingredient pumpkin seed tortillas that are high in protein (9 grams per tortilla!), vegan, oil-free and keto! Tender & flexible, they are also frugal (especially if you buy the pepitas in bulk.
Prep Time15 minutes mins
Cook Time5 minutes mins
Total Time5 minutes mins
Course: Tortillas & Flatbreads
Cuisine: American
Keyword: 2 ingredient pepita tortillas, easy high protein bread, easy high protein tortillas, easy high protein vegan bread, easy keto tortillas, easy vegan keto tortillas, green pumpkin seeds, nut-free vegan keto tortillas, oil-free vegan tortillas, pumpkin seed tortillas, tortillas made out of pepitas, wfpb tortillas
Servings: 4 (6-inch) tortillas
Author: Camilla
- 3.9 ounces pepitas (green pumpkin seeds) (roughly 3/4 cup)
- 2 1/2 tablespoons whole psyllium husks
- Optional: 1/8 teaspoon salt
- 1/2 cup water
Place the pepitas (green pumpkin seeds) in a clean coffee grinder or high speed blender. Process, using pulse function, until ground into a fine flour.
In a small mixing bowl, whisk the pumpkin seed flour flour, whole psyllium husks and (optional) salt.
Add the water to the bowl, stirring until combined. Let stand 5 minutes to thicken and then shape dough into a ball (it will feel firm and moist, but not wet).
Cut, or otherwise divide, the dough into 4 equal pieces. Shape each piece of dough into a ball.
Place one dough ball between two large pieces of plastic wrap. Using a rolling pin or tortilla press, roll or press into a 6-inch (15 cm) circle. Carefully peel off top layer of paper.
Heat a medium skillet over medium-high heat until hot. (If it is not seasoned cast iron skillet or other kind of nonstick pan, spritz with nonstick spray). Place tortilla, dough side down, into skillet and carefully peel off second piece of paper.
Cook the tortilla for 1 to 2 minutes until it puffs slightly in areas and the bottom is browned in spots (when you lift tortilla with a spatula). Flip the tortilla and cook the other side for 1 to 2 minutes longer until golden brown in spots.
Transfer tortilla to a metal cooling rack and repeat with remaining pieces of dough.
The tortillas are delicious warm, room temperature, or cold.
Storage: 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.
Psyllium Powder Option: It is best to use whole psyllium husks for best results. If psyllium powder is what you have on hand, use 2 and 1/2 teaspoons, plus a pinch (13 g total) of psyllium husk powder in place of the 2 and 1/2 tablespoons whole psyllium husks. I have not tested the recipe with psyllium powder so I cannot guarantee the results will be exactly the same.
Tip for Removing Tortillas after Pressing/Rolling: I took photos using wax paper, but now I strongly recommend plastic wrap to avoid sticking. The tortilla comes right off. if using paper, and it is really sticking to the tortilla, place the tortilla (in its paper) in the freezer for 3 or 4 minutes (not much longer). The tortilla will come off with ease!
Serving: 1serving | Calories: 161kcal | Carbohydrates: 6g | Protein: 9g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 10g | Sodium: 5mg | Fiber: 3g