Name: Pumpkin Seed Tortilla
Cook time: 44 min
Total time: 44 min
Yield: 1 dish
Ingredients: Pumpkin seeds; Water; Psyllium; Table salt

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: Blender

690

Servings: 6 (1 serving ≈ 52 gram)

Digestion time: 3 hour

Complete protein: ✔

Blend the pumpkin seeds (160 g) into a fine crumb.

Add psyllium (15 g) and table salt (to taste), then stir.

Add warm water (135 g), knead the dough, and rest it for 10 minutes.

Divide the dough, roll it between parchment sheets, and cut out the flatbreads.

Cook the flatbreads in a dry skillet for 1.5–2 minutes per side, then cool them.

(1)

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Published: 24.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Pumpkin seeds	Pumpkin seeds	Ingredient quantity for Pumpkin seeds in g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Psyllium	Psyllium ↺	Ingredient quantity for Psyllium in g
Include ingredient: Table salt	Table salt	to taste

	Product release:	310
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

44
		10
	Cool down	2
	Mix	5
	Blend or grind	5
	Knead the dough	5
	Slice	5
	Cooking	2
	Heat on the stove	10

Proteins	9.9
Digestible proteins	5.9
Fats	25.3
Plaid	6.5
Net carbohydrates	2.9
Calories	245 kcal
Indexes
Glycemic index	5.2
Glycemic load	0.5
Insulin index, II	5.4
Disease inflammatory index, DII	-0.17
Antioxidant, ORAC	3 826

Weight loss	Detention	Set
25%	18%	15%
972	1350	1620

Nutrient	% of RDA
B1	1213102371
E	8881611
B5	8861341
B4 (Choline)	6871332
B2	6761331
B8 (Inositol)	555931

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

Nutrient	% of RDA
Manganese	10112911615510146
Phosphorus	9191911276432
Magnesium	7395852355138
Copper	404036812412
Zinc	3750378188
Iron	219617113
Fibers	19292629?18
Potassium	12161418108

Nutrient	% of RDA
Linoleic acid (Omega-6)	588275140?163
Oleic acid (Omega-9)	21262438?29

Nutrient	% of RDA
Tryptophan	1061491493725915
Serin	31312152?10
Methionine	304040833020
Valin	29404085?13
Lysine	25353573179
Phenylalanine	172424503010
Threonine	10141429??

Pumpkin Seed Tortilla

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