Best Keto & Paleo Tortillas, Taco Shells & Nachos - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Avocado is rich in monounsaturated fats and potassium. Coconut is contains medium-chain triglycerides (MCTs) for quick energy. Almond is provide healthy fats, protein, and magnesium.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
Ingredients
- Dry ingredients:
- 1 cup almond flour (100 g / 3.5 oz)
- ¾ cup flaxmeal (ground flaxseed) (110 g / 4 oz)
- ¼ cup coconut flour (30 g / 1.1 oz)
- 2 tbsp whole psyllium husks (8 g / 0.3 oz)
- 2 tbsp chia seeds, ground (15 g / 0.5 oz)
- 1 tsp salt (I like pink Himalayan)
- Wet ingredients:
- 1 cup water, lukewarm (240 ml / 8 fl oz) 2-4 tbsp if the dough is too dry
- 2 tbsp lard or extra virgin coconut oil or ghee (you can make your own) (30 g / 1.1 oz) - for greasing the pan
- Optional seasonings:
- 1 tsp paprika ¼ tsp chili powder ( 0.1 g net carbs per serving) OR
- ½ tsp onion powder ½ tsp garlic powder ( 0.2 g net carbs per serving, my favourite!!!) OR
- ½ tsp curry powder ¼ tsp ground cumin ¼ tsp turmeric powder ( 0.1 g net carbs) OR
- ½ tsp dried oregano ½ tsp dried basil ½ tsp dried thyme ¼ tsp dried lemon zest or 1 tsp fresh lemon zest ( 0.1 g net carbs per serving) OR
- ¼ cup pesto (only use ¾ cup water). You can try my Red Pesto ( 0.3 g net carbs per serving) or green Paleo Avocado Pesto ( 0.6 g net carbs per serving)
- Make sure you use kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/ brand or if you make you own ingredients (like flaxmeal from flaxseeds). You can make 10 regular tortillas (8 inch / 20 cm), or 5 large tortillas (12 inch / 30 cm). If you roll them out really thin, you can make up to 12 regular tortillas.
Instructions
- Place the flaxmeal, coconut flour, almond flour and psyllium husks into a bowl. For best results make sure you use whole psyllium husks. Using whole husks makes the tortillas more compact and flexible. This is different from my Ultimate Keto Buns where you need to use psyllium husk powder.
- Add any of your favourite seasonings.
- Add the ground chia seeds. To grind them, use a blender and pulse until powdered. I prefer using my Bamix immersion blender with the dry mill because it's easy to clean. Pour in the water and process until well combined using your hands. If needed, add a few tablespoons of water. However, if you use too much, the dough will get too sticky and difficult to roll. Let the dough rest in the fridge or on the kitchen counter for up to an hour.
- Remove from the fridge and cut the dough into 6 equal pieces. You will use the cut-offs to make the remaining 4 tortillas. Place a piece of the dough between two pieces of baking paper and roll out until the dough is very thin. Alternatively, use a nonstick silicon covered roller and a silicon mat like I did.
- Use a 20 cm / 8 inch lid or bowl to cut out the tortilla.
- Repeat with the remaining dough and the cut-offs. If you have any dough left, use it for making nachos.
- To make Tortillas:
- Preheat a heavy-bottom pan greased with ~ 1 tsp ghee or lard. Place the tortilla on top of the hot pan and cook over a medium heat on each side for ~ 2 minutes until lightly browned. Don't overcook or the tortillas will become too crispy and will lose their flexibility. Grease more when needed and repeat for the rest of the tortillas. When done, leave them to cool down. To avoid the tortillas from getting too dry and hard, place in an airtight container and store for up to a week.
- To make Tortilla Bowls:
- Preheat the oven to 400 F / 200 C. Place the raw tortilla over a small heat-resistant bowl lined with baking paper and fold the edges round it to create a bowl shape. Lining the bowl is very important to prevent the dough from sticking. Place in the oven and bake for about 10 minutes until the top is lightly browned.
- To make Taco Shells:
- Cut small pieces of baking paper and place the tortillas on top. Place over a grid in the oven and turn the oven on. Make sure you make them wide enough so you can fit the filling. Cook until it reaches 400 F / 200 C and then cook for further 5-8 minutes or until crispy.
- To make Tortilla chips / Nachos:
- Roll out the dough and use a knife to cut triangular shaped nachos. Place on a pan greased with ghee or lard and cook on a medium heat for ~ 3 minutes on each side or until golden. Unlike tortillas, you should make the nachos crispy. You can also follow this recipe if you prefer to make them in the oven.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Best Keto & Paleo Tortillas, Taco Shells & Nachos contribute to your health goals:
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Flaxseed: Contain lignans that may help reduce androgen levels in PCOS
- Chia: Help stabilize blood sugar and support digestive health
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Best Keto & Paleo Tortillas, Taco Shells & Nachos can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Chia Seeds, Basil.
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