Of Low Carb Breakfast Tacos and Psylli Wraps

Do you think a low carb, keto-approved and gluten free tortilla or wrap is a myth or worse, an oxymoron? Well, Susie T. and Fluffy Chix Cook can show you that low carb, gluten free, keto wraps ARE possible and more, taste awesome! Convenience and flavor-together again. Yippee!

(Apologies in advance--this is going to be one of Fluffy Chix Cook's long-winded posts in praise of a dear friend's Psylli Wrap, a near-perfect and dead-easy low carb tortilla and wrap alternative that is a must-have in your rotation. There are two recipes in this post: one for an amazing Egg and Sausage Breakfast Taco and the other is for my tweaked version of DocP's Psylli Wrap. So be patient. Get a cup of coffee, and come right back now, ya here? Set a spell!)

WE INTERRUPT THIS POST TO BRING YOU EXCITING FLUFFY CHIX COOK NEWS!
Fluffy Chix is excited to tell you we have a new nest! This blog has now become Fluffy Chix Cook's Recipe Archives, but new posts and recipes will continue on our own domain. Hallelujah and pass the low carb tortillas! Click on this Fluffy Chix Cook link to be transported through the magic of the internet to our new nest! (But please continue reading this recipe-it's one of our most popular in the archives!) See ya soon!

Low Carb Breakfast Taco with Psylli Wrap - revised version
sausage, eggs, cheese, avocado and stir fry.

Most of you know I’m a Texan in word and deed. If you doubt this, then please refer to my sentimental salute to Texas in the post above! ;) So in the spirit of my Texas heritage, it stands to reason that I adore Tex-Mex food (with one exception—this Texan does not eat menudo—and I apologize for that sin of omission). I could eat Tex-Mex every day, 24/7/365. Seriously. And never tire of it. Day before yesterday, I found the meaning of life (as a low carb Texan). I found psyllium husks. “What does that have to do with being a Texan and loving Tex-Mex food,” you ask?

Psylli Wraps - Revised (Recipe Follows)

It won’t come as any surprise, when you scroll down the right side, that there are many recipes for low carb tortillas listed! For 14 years I’ve quested like a Texan Don Quixote, for ingredients and products to make my dream of low carb Tex-Mex reality. I don’t just want to make it reality. I want to make it natural, second-nature, fully ingrained behavior—you know, a lifestyle. And I’m happy to say, after much trial-and-error, I’m livin’ the dream, bayyyybeee! Livin’ the dream!





Can I get a “hayull yeah!” please? (That’s Texan for, “Oh right you are, right, right, very good thought!”

Anyway, I found psyllium husks (and my big girl panties)—and a recipe from my friend, DocP. Her brilliant and super-simple recipe for psylli wraps has been floating around the internet and Low Carb Friends for quite a while. And after a first initial mishap where I used the wrong product, and died from gritty psyllium powder (super ick and put me off my feed for weeks), I got the courage and the correct product (whole psyllium husks!!!!) and made them again and oh my.

The angels sang and Jesus wept. Yes, he did.

Psyllium husks are a wonderful, wonderful thing people. You find them in most grocery stores. (Not the ground kind, the whole husks.) Common brands of psyllium husks found at your grocery store are Now Brand, Jay Robb, Trader Joe’s, Frontier, etc. The psyllium husks are bulk—not in capsules. We buy the 12oz jar of Now Brand psyllium husks and they are blonde. Other off-label brands may make your product purple—which is fine if you like purple food. :D

Low carb, gluten free, low cal Psylli Wraps - Revised
are flexible, yet tough and stand up to wet fillings.

Psyllium husks will revolutionize my low carb tortilla and low carb Tex-Mex quest. I couldn’t resist tweaking her original, simple recipe. I’m Susie T, remember? The revised recipe is listed below. I wanted you to witness (and get the recipe) for the “creature of divine wonder,” that arose as a result of this amazing low carb tortilla recipe! I give you the Breakfast Taco. Huge. Gorgeous. Simple. Filling. And the best part? They're uber-flexible and you can pick them up (even with soggy ingredients) and eat them like a soft taco is meant to be enjoyed.

Hallelujah and pass the gravy!

Okay, but enough about us! What's your favorite breakfast taco or taco filling? How's about sharing your favorite use of tortillas and wraps? Can't wait to hear from you!

Low Carb Breakfast Taco with Sausage and Asian Slaw Mix Variation

Serving Size: 1 Breakfast Taco   Yield: 1 Serving
Preparation Time: 10 Minutes
Cook Time: 5 Minutes
Start to Finish: 15 Minutes


Delicious, filling, and if you use the Asian version, a crunchy, fusion wrap that effectively disguises deep nutrition with Tex-Mex flavor and euphoria! Let's walk like a Texan!

Ingredients

• ¼ cup turkey breakfast sausage crumbles (Jimmy Dean)—or hot pork sausage crumbles, chorizo, or bacon, or “fill-in-your-favorite-blank
• 1 serving DocP's Psylli Wrap-Revised (recipe follows)
• 1-2 large eggs, beaten with 1 tsp water
• 1/2 ounce shredded cheddar cheese—or jalapeno jack cheese
• 1/8 avocado
• 2 tablespoons red salsa (Herdez, Casera Medium)—your favorite brand

Variation

• 1 teaspoon extra virgin olive oil
• 1 cup slaw mix (Dole Asian Blend), chopped
• 1/8 teaspoon granulated garlic
• 1/8 teaspoon ground cumin
• sea salt
• fresh ground black pepper

1. Microwave precooked sausage crumbles on high for 30-45 seconds.
2. Layer tortilla with grated cheese, sausage crumbles and nuke for 10-15 seconds to melt cheese and get tortilla hot.
3. Spray nonstick skillet with olive oil or coconut oil cooking spray and heat over medium high. Add eggs and season with kosher or sea salt and fresh ground black pepper. Scramble to your desired doneness, stirring often.
4. Place eggs on tortilla. Finish with avocado and salsa.

Variation: Before cooking egg, combine all ingredients in the nonstick pan. Sauté over medium high to your degree of doneness-about 3-4 minutes, max! Place in tortilla with eggs, and other ingredients. Enjoy.

Nutritional Information:

With 1 Egg: 246 Calories; 16g Fat (55.5% calories from fat); 20g Protein; 8g Carbohydrate; 4g Dietary Fiber; 244mg Cholesterol; 4g Net Carbohydrate

With 2 Eggs: 320 Calories; 21g Fat (57.1% calories from fat); 27g Protein; 8g Carbohydrate; 4g Dietary Fiber; 456mg Cholesterol; 4g Net Carbohydrate

Add the stir fried Asian slaw mix to either breakfast taco: 59 Calories; 5g Fat (66.6% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3g Net Carbohydrate

Serving Ideas: Serve with your hot coffee. Mexican coffee with a bit of cinnamon is delicious with this taco.

NOTES: We could eat this breakfast taco every day. We had the 2-egg variety with the Asian slaw stir fry (a mixture of chopped kale, cabbage, carrot shreds, snap peas--so good!). It was so filling--filled us up for hours--kept us until dinner time. I love the tweaks to the original Psylli Wrap recipe. You can see DocP's original Psylli Wrap recipe here. Try them, we think you'll love them and make all sorts of things: enchiladas, soft tacos, breakfast tacos, chips, crepes, etc.

02.18.14 Update to DocP's Psylli Wraps-Revised

Serving Size: 1-2 Tortillas      Yield: 8-10 Tortillas
Preparation Time: 5 Minutes
Cooking Time: 20 Minutes
Start to Finish: 25 Minutes

This is an UPDATE to the spin-off of DocP's Original Psylli Wrap (recipe posted after this one). We wanted to see if we could complicate her great recipe and give it a little more bread-y mouth feel. It's still a quick, easy and super low calorie and low carb tortilla option. Make them ahead and chill until ready to use. If you can make pancakes or crepes, these have your name all over them!

Ingredients

• 1 tablespoon psyllium husks, whole 
• 1/2 tablespoon coconut flour (Bob's Red Mill)
• 1 tablespoon oat fiber—or gluten free oat bran, or almond meal
• 1/2 teaspoon baking powder
• 1/2 teaspoon sea salt
• 1 cup All Whites Egg Whites, Egg Beaters—or egg whites
• 1 teaspoon unfiltered apple cider vinegar (Bragg's) 

Spice Variations

• 1 teaspoon granulated garlic
• 1/4 teaspoon onion powder 

1. Use whole psyllium husks (blonde)--we like NOW, Trader Joe's and Jay Robb brands. These are whole husks, not powder. Combine with coconut flour and oat fiber or gluten free oat bran and your favorite spices. Stir to mix.
2. Add unfiltered apple cider vinegar to the egg whites and beat. Slowly add egg white mixture to dry ingredients, mixing quickly with a spatula to avoid lumps. Keep stirring until everything comes together smoothly--about a minute. Set aside and heat non-stick skillet.
3. Spray pan with olive oil or coconut oil cooking spray. Pour 3 tablespoons of batter into a little cup. Pour into the center of the hot pan and tilt/swirl until the batter coats the bottom of the pan and forms a tortilla. Cook until opaque, then gently lift around edges and flip in pan. Cook on 2nd side.
4. Continue to cook a couple of minutes, flipping back and forth, until tortilla dries out. If the remaining tortilla batter has thickened too much, thin it with more egg whites. (I used up to 1/4 more egg whites, because as the batter sits, it thickens.)

Nutritional Information: 

Per Tortilla (8 out): 17 Calories; trace Fat (2.4% calories from fat); 2g Protein; 1.88g Carbohydrate; 1.13g Dietary Fiber; 0mg Cholesterol; 0.75g Net Carbs

Per Tortilla (9 out): 15 Calories; trace Fat (2.4% calories from fat); 2g Protein; 1.7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 0.7g Net Carbs

Per Tortilla (10 out): 14 Calories; trace Fat (2.4% calories from fat); 2g Protein; 1.5g Carbohydrate; .9g Dietary Fiber; 0mg Cholesterol; 0.6g Net Carbs

Serving Ideas: Serve with your favorite filling.

Notes: We really love these tortillas. Who wouldn't love them at 15 Cals per tortilla and only 0.7g Net Carbs per tortilla? We got 9 out of our recipe, but think we could have stretched it to 10.

 

 

 

(Original Revised Version) DocP's Psylli Wraps-Revised--*see updated recipe above!

Serving Size: 1-2 Tortillas      Yield: 3 Tortillas
Preparation Time: 5 Minutes
Cooking Time: 10 Minutes
Start to Finish: 15 Minutes

This is a spin-off of DocP's Original Psylli Wrap. We wanted to see if we could complicate her great recipe and give it a little more bread-y mouth feel. It's still a quick, easy and super low calorie and low carb tortilla option. Make them ahead and chill until ready to use. If you can make pancakes or crepes, these have your name all over them!

Ingredients

• 1 tablespoon psyllium husks, whole 
• 1/2 tablespoon coconut flour (Bob's Red Mill)
• 1 tablespoon oat fiber—or gluten free oat bran, or almond meal
• 1/4 teaspoon baking powder
• 1/8 teaspoon sea salt
• 1/2 cup All Whites Egg Whites—or egg whites

Spice Variations

• 1/4 teaspoon granulated garlic
• 1/8 teaspoon onion powder

1. Use whole psyllium husks (blonde)--we like NOW, Trader Joe's and Jay Robb brands. These are whole husks, not powder. Combine with coconut flour and oat fiber or gluten free oat bran and your favorite spices. Stir to mix. Slowly add egg whites, mixing quickly with a spatula to avoid lumps. Keep stirring until everything comes together smoothly--about a minute. Set aside and heat non-stick skillet.
2. Spray pan with olive oil or coconut oil cooking spray. Pour half of batter into pan and tilt/swirl until the batter coats the bottom of the pan and forms a tortilla. Cook until opaque, then gently lift around edges and flip in pan. Cook on 2nd side.
3. Continue to cook a couple of minutes, flipping back and forth, until tortilla dries out. If the remaining tortilla batter has thickened too much, thin it with more egg whites or water.

Per Serving: 34 Calories; trace Fat (3.3% calories from fat); 5g Protein; 4g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 1g Net Carbohydrate

Serving Ideas: Serve with your favorite filling.

NOTES: The coconut flour and oat fiber or gluten free oat bran add a little more texture to DocP's original Psylli Wraps. The originals are delicious, but you know SusieT. I just can't help myself from twitchin' wings and changing things up! There are many people on LCF (our low carb support forum) who contributed to the development of this recipe. I'm sure somewhere, someone has made these EXACTLY like this recipe, but I didn't go read the original 85 page post to find out, I just decided to "wing it" and these were the result. Very tasty. Totally impervious to wet and soggy ingredients! And an excellent soft taco GDS (guts delivery system). Oh and did I mention, they're only 34 calories and 1g Net Carb? Supah dupah!

Be sure to drink lots of water. Psyllium is a fiber supplement that aids regularity! Also, start slowly, so you can predict how your body handles extra fiber and gradually work your way up. Each tortilla provides a 1/2 tablespoon of psyllium husks and the daily dose of psyllium husks per the jar is 2Tbsp/serving. So you can see, you're well within that daily amount, even if you ate 2-3!

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