eating keto

Coconut and Almond Flour Low Carb Tortillas Wraps and Chips

Yields:10 Servings Difficulty:Medium Prep Time:15 Mins Cook Time:20 Mins Total Time:35 Mins

This recipe makes ten to twelve 8″ soft wraps on the stovetop. To make chips, roll the dough out and slice it into triangles or cut out rounds or ovals and bake to make crispy “nacho” chips.

Or you can do both! Make triangle or round-shaped chips in the oven while you cook up the soft tortillas on the stove.

Don’t omit the psyllium husk – it holds the dough together!

Serve the wraps with traditional taco or tortilla fillings such as ground beef, cheese, guacamole, etc.
OR use them as wraps with your favorite breakfast or lunch fillings.

My son likes to have these for breakfast and fills his with scrambled eggs, crumbled bacon, and shredded cheese!

To make nachos spread the chips on a parchment-covered cookie sheet and top with your favorites such as diced tomatoes, jalapenos, and peppers, cooked ground beef or diced chicken, and top with shredded cheese such as cheddar mozzarella or pepper jack. Serve with your choice of homemade guacamole, homemade salsa, and a dollop of sour cream!


0/13 Ingredients

Adjust Servings 10

  • 1 cups Almond Flour 
  • 1  cups Coconut Flour  
  • 4 tbsp Psyllium Husks  
  • 1 tsp baking powder 
  • 1 tsp salt 
  • 1 tsp garlic powder 
  • 1 cup Hot water 
  • 1  tbsp Olive oil (Plus extra for cooking)
  •   Parchment paper (Sheets large enough to roll dough to more than 8 inches diameter rounds)
  •   rolling pin 
  •   8-inch plate  (as a template to cut the tortillas perfectly round)
  •   2 fry pans or a large griddle or electric frying pan ( If you only use one fry pan it will take 2x as long to cook the tortillas)
  •   2 cookie sheets and extra parchment paper for cooking in the oven 


0/12 Instructions

  • Step 1 In a medium mixing bowl add the dry ingredients (almond flour, coconut flour, psyllium, baking powder, salt, garlic powder, and onion powder. Stir until combined.
  • Step 2 Add the olive oil and 1/2 the water and mix on low speed or with hands. Gradually add the remaining water and mix it until the dough can form a soft elastic dough. It should be a bit moist but not overly sticky. Add extra water a bit at a time as necessary.
  • Step 3 Cut the dough into 8 pieces. Hand rolls each piece of dough into a ball. Place one ball on a piece of parchment paper and cover it with another piece of parchment paper. Flatten the ball and then roll the dough out with a rolling pin until it is larger than 8 inches and 1.5 mm thick.
  • Step 4 Remove the top layer of parchment paper and place an 8-inch plate over the top of the rolled-out dough. Cut around the edge of the plate to make perfectly round tortillas. Use the excess dough to make two more balls of dough.
  • Step 5 Preheat 2 frying pans or a griddle or electric frying pan to medium-high heat. Coat the surface with 1 tsp of olive oil and wipe with a paper towel (re-use this paper towel each time to coat the pan, adding more oil as necessary).
  • Step 6 Gently place the tortilla onto the hot surface and peel off the parchment paper.
  • Step 7 Repeat steps 4-6 until all the dough is used up and all tortillas are cooked.
  • Step 8 Pre-heat oven to 450 degrees
  • Step 9 Divide the dough into 4 smaller chunks and roll out between two pieces of parchment until the dough is 1/5 mm thick. Remove the top layer of parchment paper.
  • Step 10 Use a knife that sharp enough to cut the dough cleanly but not cut through the parchment paper. Cut the dough into strips approximately 2.5 to 3 inches wide. Cut the strips at angles to make triangular shapes.
  • Step 11 Place fresh pieces of parchment paper onto two cookie sheets. Flip the parchment paper with triangle shapes onto the parchment-lined cookie sheets and carefully remove the old parchment paper. Repeat until all the dough is used up.
  • Step 12 Bake the chips at 450 degrees for 10-15 minutes or until browned and crisp.
Low-Carb Keto Lunch Ideas for Meal Prep

10 Low-Carb Keto Lunch Ideas for Meal Prep

A low-carb, high-fat diet known as the ketogenic diet has become very popular in recent years. By making your body use fat for fuel rather than carbohydrates, the keto diet aims to help you lose weight and improve some health indicators. Yet, following a ketogenic diet can be difficult, particularly when it comes to meal preparation.

You’ve come to the correct place if you’re on the keto diet and are looking for some low-carb lunch options. We’ll go over 15 delicious and simple keto lunch options in this article that are great for meal prepping.

Keto Chicken Salad Lettuce Wraps

This keto version of the traditional lunchtime favorite chicken salad is no different. Just combine mayonnaise, celery, onion, and a little mustard with cooked chicken breast. For a quick and delectable low-carb lunch, spoon the mixture into lettuce leaves and wrap them up.

Keto Greek Salad

Choosing this vibrant and tasty salad for your keto meal prep is a smart choice. Just combine grilled chicken or shrimp with chopped lettuce, cucumber, cherry tomatoes, olives, and feta cheese. For a filling, low-carb lunch, drizzle with olive oil and season with salt and pepper.

Keto Egg Salad

Another traditional lunchtime favorite that is simple to convert to a ketogenic diet is egg salad. Boiling eggs should only be combined with mayonnaise, mustard, celery, and onion. For a filling and portable lunch, serve it on a bed of lettuce or in a low-carb tortilla.

Keto Tuna Salad Lettuce Wraps

Another traditional lunchtime favorite that is simple to convert to a ketogenic diet is egg salad. Boiling eggs should only be combined with mayonnaise, mustard, celery, and onion. For a filling and portable lunch, serve it on a bed of lettuce or in a low-carb tortilla.

Keto BLT Salad

Another traditional lunchtime favorite that is simple to convert to a ketogenic diet is tuna salad. Simply combine mayonnaise, celery, onion, and a little mustard with canned tuna. For a quick and delectable low-carb lunch, spoon the mixture into lettuce leaves and wrap them up.

Keto Cobb Salad

This substantial salad is a fantastic choice for keto meal preparation because it is loaded with protein and good fats. Chopped lettuce, grilled chicken, avocado, hard-boiled eggs, bacon, and blue cheese should be combined simply. For a filling, low-carb lunch, drizzle with olive oil and season with salt and pepper.

Keto Broccoli and Cheddar Soup

For prepping meals on the keto diet, try this rich and flavorful soup. Broccoli is simply cooked in chicken stock before being blended with heavy cream and cheddar cheese. It can be placed in a thermos for a hearty and filling lunch.

Keto Cauliflower Fried Rice

This tasty dish is hearty and a wonderful choice for keto meal preparation. Just sauté cubed ham, bell peppers, onions, and riced cauliflower with the other ingredients. Serve hot or cold with soy sauce for a filling and low-carb meal.

Keto Zucchini Noodle Salad

On sweltering summer days, this cooling salad is ideal. Just spiralize zucchini to make noodles, then combine with feta cheese, sliced cucumber, and cherry tomatoes. For a filling and low-carb meal, drizzle with extra virgin olive oil and season with salt and pepper.

Keto Chicken and Broccoli Stir-Fry

This tasty stir-fry is an excellent choice for prepping meals for a keto diet. Just sauté broccoli, bell peppers, and onions with cubed chicken breast. Serve hot or cold with soy sauce for a filling and low-carb meal.

Becoming more mindful with your eating

Becoming more mindful of your eating

You have finished a hard day at work or have spent the whole day with the kids and sit down to watch some TV for the evening.

Before you know it you have gone through an entire bag of pretzels or even a whole tin of selection chocolates. Many people have been in this situation and you have probably too but it is not your fault.

On a daily basis, we are bombarded with ads about food, or the magazines have tear outs for fast food coupon codes, food is literally at every corner of the globe and it makes us forget why we eat.

We should be eating for nutrients and energy but many of us fall into comfort eating/ mindless eating and have cravings all the time. If you are like then you need to take a look at “Mindful Eating”.

Mindless eating is when you are watching a film and munching on everything that is around which is unhealthy.

Mindful eating, on the other hand, is controlling urges and making habit changes to only eat when you actually need to.

To become more mindful of what you eat you can do the following:

Use smaller plates and bowls – You will eat smaller portions as even if you fill your plate or bowl full there will be less food in it. You won’t even notice!

  • Think about what you are eating, and whether you are actually hungryBefore you go and grab something to eat, take a step back and ask yourself
  • Am I hungry or thirsty?
  • Am I hungry or bored?
  • Am I really hungry for a full meal or will a small healthy snack do?
  • Can I wait 20 minutes or do I need to eat now? You may find after 20 minutes the feeling has passed.

Hide junk food – If you are living with a family or other people then there may be junk food like soda or chips that are lying around. Put them in a cupboard out of sight. If you can’t see it, you won’t eat it.

Eat without distractions – don’t eat while you watch t.v. or surf the web. Eat at the table not on your couch or at your desk. Also, clear your table – If you have paper bills, magazines, electronics, and other stuff piled on the table it can cause a distraction when eating. Clear the table so you can focus on your meal.

Eat slowly – Chew your food 20 times before swallowing, and take a breath between mouthfuls of food. Slowing down will tell your brain you are filling up and making this a habit will benefit you in the long run.

Serve yourself before you sit down to eat. Avoid the temptation to put ALL the food on the table. Serve yourself from the counter and sit down with just your plate so you aren’t tempted to mindlessly reach for extra helpings when you aren’t actually still hungry.

Take a few extra moments to make your food look appealing. Eat off a nice plate, add a sprinkle of fresh herbs or some kind of garnish, and make sure your plate has color and balance.

Action Step:

Pick one of the changes above and implement it today. Find one that is easy and stick to it as in a few days you will start to see the benefits.

keto Diet planning meals and food prepping

The keys to being successful in eating keto are planning meals and food prepping

One of the keys to being successful in eating keto is planning meals and food prepping. It has taken me a while but I now actually plan ahead and have regular meal-prepping sessions! That means I can have keto-friendly food ready to just grab and go from the fridge if my day goes sideways – which it very often does.

In order to do this, I do quite a bit of meal prep so I can batch things together and pre-cook, chop, slice measure, etc. That way, when it comes time to cook or grab and go it is easy!

I follow pretty much the same routine every week. We now do meal planning on Tuesday and then I write the grocery list. I do a big shop on Thursday night on my way home from a class when there are ZERO people in the store. Then Hubby does a couple of small shops during the week while he is out and about. Meal prep is Friday and Tuesday. On Sunday I make bone broth and/or soup, using ingredients prepped on Tuesday or Friday.

It has helped me so much to have a regular routine that is incorporated into our life. Lots of things get PORTIONED out so I know exactly when to stop eating. We have fewer extra trips to the store and very little food waste. I always know what we are having – so there are no more conversations like this: “It’s dinnertime already what shall we have?” “Oh, gee I dunno, how about we just get burgers or order KFC from Skip the Dishes?”.

The time it takes to food prep is mostly taken from couch potato time. Our living room and kitchen are sides by side so we’ll choose a documentary-type show to have on the tv where I can listen and hubby can watch. Or if I decided to get up early to prep, I’ll throw on an audible book to listen to if it’s just me.

I also use meal prep time to make use of bulk buys This week my store had a super deal on lemons so I sliced a whole bag of them and froze them. I like to pull out a few slices every day to add to my fuzzy water (IF you do this -use a food processor to slice, drain off all the juice, and freeze the slices for an hour or so so they are frozen but still soft and break them apart so they don’t freeze all in one lump!).

I find we throw out a lot less food – I mean how annoying is it to find that you forgot to use your giant container of power greens and it is all slimy? For smoothies – I just freeze the greens into the portion needed for each one and leave only what I need for a planned salad in the fridge.

A couple of the recipes that I prepped for yesterday are cucumber dill salmon bites, and brussel sprout salmon avocado & bacon skillet, and chicken noodle soup. I sliced all the onions for the week and froze them. I also made homemade avocado mayo and ranch dip to go with the pre-cut/portioned veggie sticks. This week there was a sale on chicken breasts so I prechopped a bunch for stir fry and soup and froze it. This Wednesday I’ll be trying out jerk chicken and then saving the leftovers for lunches.

And Bacon. I precook lots. No explanation is necessary, cause Bacon is pretty much the best part of Keto.

What do your meal planning and food prepping routine look like?