Lupin Keto Tortilla

Name: Lupin Keto Tortilla
Cook time: 15 min
Total time: 15 min
Yield: 1 dish
Ingredients: Water; Lupin flour; Olive oil; Bamboo fiber; Psyllium; Table salt

Lupin flour and bamboo fiber make a thin tortilla with very few carbohydrates. Psyllium holds moisture so the flatbread stays flexible after a short cooking time.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Lupin flour	Lupin flour ↺	Ingredient quantity for Lupin flour in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Bamboo fiber	Bamboo fiber	Ingredient quantity for Bamboo fiber in g
Include ingredient: Psyllium	Psyllium ↺	Ingredient quantity for Psyllium in g
Include ingredient: Table salt	Table salt	to taste

	Product release:	183
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

15
	Mix	10
	Whisk with a mixer	5

Macronutrients in 100 g

Proteins	7.7
Digestible proteins	6.1
Fats	7.3
Plaid	11.6
Net carbohydrates	2
Calories	144 kcal
Indexes
Glycemic index	3
Glycemic load	1
Insulin index, II	8.3
Disease inflammatory index, DII	-0.10
Antioxidant, ORAC	324

Calories per dayGenderGrowth

Weight loss	Detention	Set
15%	11%	9%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B9	1010619104
E	5551111

Minerals

Nutrient	% of RDA
Fibers	27403640?25

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	13161523?18
Alpha-linolenic acid (Omega-3)	1117132096

Amino acids

Nutrient	% of RDA
Methionine	202727562013
Threonine	19272756??
Lysine	19272756137
Tryptophan	1216164062
Valin	11161633?5
Leucine	11151532104
Phenylalanine	9131327165
Isoleucine	912122563
Arginine	6661552

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Mixer

1000

Servings: 2 (1 serving ≈ 92 gram)

Digestion time: 3 hour

Briefly pulse the psyllium (6 g) and mix it with lupin flour (37 g) and table salt (to taste).

Add the hot water (120 g) and stir.

Add olive oil (10 g) and bamboo fiber (10 g), then knead the dough.

Roll the dough thin between parchment sheets and cut out the tortillas.

Cook the tortillas on both sides for a few minutes and cover them with a towel for 5 minutes.

Published: 24.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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