Zucchini Tortillas Recipe

Dr. Axe Healthy Recipes Dr. Axe

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  1. Hildy says:

    Would love to make this but can’t have eggs. Any suggestions? Would additional arrowroot as an replacement work? Thanks for always bringing fresh ideas to the table!

    • Amber says:

      Use flax in place of eggs. One tbsp flax and 3 tbsp water. Blend together and let sit to “gel up” . This equals one egg.

      • Hunter Davis says:

        If you are trying to be healthy, eating blended flax is something you want to avoid. The fats from flax oxidize very quickly and will cause inflammation. If you plan on eating flax, eat it whole.

      • Janet says:

        I used the sqeezed out zucchini juice as the water in my flax eggs. Have to use flax meal to make the eggs. I’ve heard that whole flax seeds go straight through our bodies and are of no nutritional value (hard seed coating). I keep my flax meal in the freezer to avoid the oils going rancid.

      • Mel says:

        Awesome !

      • Dave says:

        While flax has good gelling properties, it has a lot of polyunsaturated fatty acids which are unstable at 350 degrees. I’d look at different binding ingredients, maybe xanthan gum.

    • Kate Sparks says:

      Here’s an idea I have been experimenting with the no egg approach. recently I have been making crackers with soaked chia and flax seeds….which turn in to a gelatinous glop. I then add pumpkin seeds, sunflower seed and sesame seeds, also coconut flour and shredded coconut, then what ever spices and herbs I like…cinnamon always, as it helps with pain and pink sea salt and fresh ground pepper. Bake at 300 for an hour and leave in oven (after turning it off) for as many hours as I can. Bet this could be modified to be a tortilla…the chia and flax create a binding mucaloid.

      • Sara says:

        Kate Sparks…would love to have the recipe for your crackers, at least if they are a hit :)

      • Roberta says:

        Me too! Sounds good and healthy!

      • Linda says:

        Kate. Would love to have your recipe for the crackers. I think this might be ok for someone on SPecific carbohydrate diet for colitis issues. Thank you. Linda

    • Stefani says:

      Try coconut and ground flax seed to replace the eggs

  2. Bsbs says:

    Hey dr.axe I wanna email you
    But how?

  3. P Nelson says:

    I tried the recipe & it turned out great. After they cooled they were a little crunchy, so I broke them in pieces and used the pieces in place of crackers to scoop my hummus. Tah Dah!

  4. Emily says:

    Any idea what the nutrition info is for these ‘tortillas’? Calories, carbs, protein, fat? Also, does anyone know how many tortillas this recipe makes?

  5. Kristi F says:

    Is there a substitution for arrowroot flour?

  6. Christina says:

    What can I use to substitute arrowroot? Will whole wheat flour work?

    • I’ve used tapioca starch and it worked! Also cassava flour (but you might need to add more to get the right consistency). Almond flour or coconut flour might work (but again just add a little at a time to get the proper consistency). Hope this helps!

      • Bettina says:

        From experience: Almond Flour/Meal won’t work the same at all! It won’t hold together. Coconut flour is great, but requires a large amount of liquid in relation to Arrowroot/Tapioca/Potato/Corn starches. One can try it, but do some serious looking up of substituting coconut flour for starches and make some test batches.

    • Rachel H says:

      Why bother? if you eat wheat, just buy Mission tortillas.

      • Rebecca says:

        Why bother? Seriously? Many people prefer to eat homemade foods as opposed to store-bought. It’s healthier all around.

      • Bettina says:

        Rachel – that was rude! There are lots of reasons to make these tortillas. Number one would be these tortillias actually have nutritional value and flavor. Not everyone keeps Arrowroot on hand, and if one is new to substituting ingredients, then one might not know which products can sub for each other successfully. Christina – see my comment below.

      • Anita says:

        Out of the mouth of babes

      • Deborah says:

        The whole point is that people who follow this page generally cannot/will not eat wheat which is so unhealthy anyway, and are looking for alternatives.

    • Bettina says:

      Possible substitutions for Arrowroot would be first tapioca starch, then corn starch. Use 1:1 ratio (equal parts). I use potato starch for a number of recipes. Again it is a 1 to 1 ratio. Wheat flour is totally different type of product and probably won’t work. I know the reverse process doesn’t work well.

      • Deborah says:

        I wouldn’t go with either CORN or POTATO. Corn is generally GMO and potato is a nightshade. Be careful….

    • cj says:

      No…the whole idea is to not use wheat flour in anything!

  7. Karen says:

    What is the nutritional value?

  8. Rebecca says:

    I see all these recipes saying to use parchment paper. Isn’t that in itself unhealthy? Doesn’t it have petroleum byproducts on it?

    • Janet says:

      The parchment paper I buy from the health food store is called “If You Care” made in Finland of responsibly harvested trees and is silicon-coated, derived from silicon found in sand/quartz and rock.

  9. Michelle says:

    Is there any thing u can use to replace the eggs, and not using flax eggs?

  10. Linda says:

    Any suggestions for replacing the nightshades and still have a quasi-good tasting taco?

    • Judith says:

      Yes – use thinly sliced jicama for your tacos and tostadas. Or, use thinly sliced Japanese Daikon radish for taco and tostadas. They are generally smaller in diameter but we like them. I go through 2-3 jicama a week. High in inulin fiber, crispy fresh taste and you use a lot of calories peeling them to use. :)

  11. Mary says:

    Can I use almond flour instead of coconut flour?

  12. Julianna McKitrick says:

    Wondering if you could make a big batch and freeze them. Anyone tried? Mexican food has been my biggest craving since deciding to eat low carb. I’ve made some good casseroles, but sometimes you just want a taco!

  13. Nitya says:

    Your food Dr Axe is awesome…but if I can please make a suggestion. if you can please use common ingredients for cooking…not obscure ingredients like arrow root flour. I live in Sweden and no such thing is available. Or hey..maybe you can also provide substitutions? Like what can I use in substitute of arrowroot flour? Thanks a lot…

    • Patty says:

      I agree, this would be very helpful!

    • Julie H. says:

      Stated above~ tapioca starch or flours which I’ve used!

    • Judith says:

      I wouldn’t use arrowroot starch to begin with because the 1 cup has 113 grams carb and only 5 grams fiber. Plus the carbs are predominantly starches that turn to blood glucose in 20-30 minutes. I’m really amazed he considers that a low carb ingredient. So for 10-12 tortillas, that’s almost 11 to 9 net carbs per tortilla! Sorry but my standards say that’s not close enough to be a low carb item. Lower than regular tortillas yes but it definitely would NOT fit my low carb plan at all. I use jicama sliced on a mandoline or Japanese Daikon radish slices, the ones that are the long skinny about 4″ round root as substitute taco shell. I just bend them like Beckam but don’t fry them. Jicama has a wonderful crisp taste and is loaded with fiber a lot of which is the inulin type. Jicama also makes great noodle subs.

      • Pattie Campbell says:

        I agree. Carbs turn to sugar in the blood. Increased blood sugar causes inflammation and glycation. Surprised he would use this ingredient. I follow the Wheat Belly plan and we avoid all tapioca starch, potato starch and things like that because of the impact on blood sugar. I use lettuce and make lettuce wraps. No carbs!

      • Michelle says:

        He foes not say this is a low carb food. It says it is a good tortilla alternative if avoiding gluten and grains which is what most of his recipes are. They are aimed at those with leaky gut and other digestive issues not people looking for low carb.

      • Bettina says:

        You could experiment with Buckwheat instead of coconut flour. Buckwheat is not wheat. I can’t remember how it worked, though. Just do some research.

      • Elizabeth says:

        Thanks for the suggestions. I have type one diabetes and don’t eat starches, so this is helpful.

    • Nancy says:

      I’m sure you could order it from Vitacost. Use Earthdiet code for a discount. Over a reasonable amount and it’s free shipping. Try new stuff!

  14. Danny says:

    Does anybody know what store sell them?

  15. Jeanne says:

    Do these freeze well? It would be nice to make a large batch and freeze the extra.

  16. Makr says:

    Any idea how long will they keep?

  17. Yolanda says:

    I just imagine these tasting like a tortilla ,sorry #mexicantryingtoeathealthy

  18. Greg Cortelyou says:

    Why not eat real corn tortillas? They are gluten free, fat free, and nutritious. They are made of corn processed with lime, which is then simply ground. You can get fresh masa in some communities. The masa powder makes acceptable tortillas and of course you can buy them already made. Mexicans have been eating them for thousands of years, and only now that western diets have been introduced in Mexico do they have some of the health issues we suffer from. I do see by looking at the comments that many of us have problems with some ingredients, and I’m not trying to dismiss your concerns. I feel fortunate that I can eat pretty much anything, but I NEVER take flour tortillas if corn are offered. I love them!

    • Julie H says:

      I’ve wanted to try corn flour (less coarse), but most corn products are still GMO, trying to find non-GMO. With severe IBS, and profuse Diverticulitis, trying to use most healthy ingredients. Also, are silicone pans and liners not healthy?

    • Judith says:

      Corn tortillas are still loaded with starchy carbs that turn to blood glucose in 20-30 minutes so they are not a low carb choice. Since we no longer run after our food to capture it, cook it and eat it, we don’t need the carbs. Plus corn also contains a zein protein that is almost identical to gluten and presents the same digestive, inflammatory problems. Corn is defoliated with Roundup which presents an additional problem for having glyphosate in the grains.

    • Carolyn White says:

      Unfortunately corn according to doug kaufman, of know the cause, says corn always has fungas, organic or no.

  19. Isra'a says:

    Thank you sooooo much!!
    Your website, newsletter and YouTube channel have made a great difference in my life!
    I love your genuine nature.
    This recipe came just in time.
    May God grant you endless blessings and wellbeing.

  20. Jane says:

    This is NOT low carb! 1 cup of arrowroot flour has 113g carbs.

  21. Melissa says:

    These are a staple in my house! So good!

  22. Sally says:

    I have a food sensitivity to zucchini – I would love any substitute suggestions you might have.

    • Jilly says:

      Maybe cauliflower? It’s great for so many things, including faux mashed “potatoes”.

      • John D Pilla says:

        I do a lot with both Cauliflower and Zucchini, Based on their respective consistencies, I would think that Cauliflower would make a good substitute for Zucchini. Though for the “flour”/starch, I too am leery of 113 g Carbs in Arrowroot flour. (Cassava flour is fairly high in Carbs, too.} Fava Eggs or Chia eggs would substitute for Flax eggs. And to the folks about corn, nearly impossible to find non-GMO corn in USA, let alone the mold potential issue.
        However, bread / bread products is at least grain based. If you want grain free, then a bread type product is not the answer, instead use Boston leaf lettuce, instead.

    • Stacy Grossman says:

      Carrots maybe? They grate well ad easily blend into mixtures.

    • Nancy says:

      I would think carrot shreds would be amazing. Naturally sweet

  23. Rosa says:

    Hi would you please tell me how many calories. Fat, carb , exerts per each tortilla
    Thank you

  24. Wendy Kraak says:

    I have a complaint! For all the sites that provide printable recipes, please, please, please provide the recipe on ONE page for printing. I clicked print for this one and 5 pages spewed out. It’s a waste of paper and ink. The recipe is split across two of those pages and the rest was unnecessary. Keep it to one please, easier for filing, cheaper on the pocket and better for the environment!

    • ArielJoy says:

      Wendy, if you copy and paste the recipe into a Microsoft Word Document or an equivalent, you can then delete everything but the recipe and put the recipe on one page to print out. I cannot remember if you have to create a folder for it in order to print it. Hopefully, Doc will change the format but in the meanwhile, this method, although a little time consuming, will take care of the waste of paper and ink.

    • John D Pilla says:

      Cut and paste text into Notepad.

  25. Betsy says:

    You can replace the squash with cauliflower. We make pizza crusts out of it. For the person who asks why not eat corn tacos? Corn is not a healthy choice. We don’t digest it well and most of it is GMO poison. Going grain free is tough and this recipe provides an option for those of us who are loving the benefits. I’ve never ever ever heard anyone who went totally grain free say it didn’t dramatically change their life for the better.

  26. Mary Ann Whitty says:

    Could you give a breakdown of calories and carbs please

  27. Monique Hammer says:

    I am thrilled to have this recipe! I’ve read all the comments on it. I’d like to let everyone know you can order just about everything in the recipe except the zucchini! Google what you want to change. Example instead of arrowroot, use tapioca flour. Instead of egg use egg replacer which is by “Ener-G”. I’ve used for years & no one ever knew the difference. I lived on an island for 45yrs! Ordered everything online as it was cheaper than the local health food store!
    You can probably use garbanzo bean flour(chickpea) as well in this recipe. Get creative people :)

  28. Dianne McCown says:

    Hi Dr. Axe, Thanks for the recipe. It would be good to remind people to use Organic Zucchini, as zucchini is one of the two vegetables that is genetically modified( the other one being yellow crooked neck squash) And thank you Betsy for mentioning the GMO corn. It is so important for our health to steer clear of GMO’s as well as the Glyphosate being sprayed on most of the crops unless the food says “organic”. Blessings and good health to all your community Dr. Axe:)

    Dianne

  29. Nicole says:

    Can I replace the arrow root powder with tapoica instead?

    • Judith says:

      Yes you could but it will still be a high carb substitute. I don’t know his standards or line in the sand for low carb but neither arrowroot or tapioca is low carb at all. Both are full of starch that turns to blood glucose in 20-30 minutes after eating. Hardly low carb at the rate of 134 carbs per 1 cup and only 2 carbs fiber which is 132 net carbs or 13 carbs to 11 net carbs depending on 10 or 12 tortillas. That is lower than regular corn or flour tortilas but still way too high to be called low carb at all.

  30. Anna says:

    Wendy Kraak, I heartily agree about the waste of paper with so many print-outs. They tend to be very wastefully formatted – far too much ‘white space’ – and I avoid printing them if at all possible. I have to find other ways of copying and printing, which isn’t always possible or needs time-consuming re-formatting.

    • Judith says:

      Here’s an idea. Cut and paste the recipe to a document, print the document and you have it on a single piece of paper or 2 at the most without the extraneous stuff. I do it all the time.

  31. Anna says:

    Another possible substitute flour is quinoa and I would also try amaranth. I often combine 2 or 3 substitute flours if I don’t want one of the flavours to dominate or think the texture might not be right with just one. Chic pea can also work either on its own or in combination. Tapioca can be a smaller part of the total flour to help hold things together. (in cake-type recipes, guar gum helps provide the elasticity that gluten gives. 1/2 – 1 teaspoon in a recipe with 3 cups of flour seems about right.)

  32. Darla says:

    While I am sure these are good, I don’t always like the taste of arrowroot or tapioca. One very good and easy alternative for corn or flour tortillas is plantain tortillas. I have made these several times and they taste just like corn tortillas. Here is a link to a recipe for them….enjoy!! http://tasty-yummies.com/2015/06/02/how-to-make-plantain-tortillas/

  33. Rosalie Christman 724 437 3806(phone) says:

    I have tried all day to get in touch with Dr. Axe by phone or email…..IMPOSSIBLE. HOW do I get in touch with your company? I have dialed 615 3487503 – just get answer service ALL DAY! ALSO tried
    866 909 0527…….same answering service………ALL DAY? Maybe you should add a few more lines
    for the benefit of your customers, who needs to talk to customer service. Thank you

  34. Jamie says:

    Regarding printing the recipe: hover over the areas you do not want to print…….you will see ‘click to delete’. It is easy to get the recipe down to one page. :) Dr. Axe does not say these are low carb. He mentions ‘healthy alternative’ and ‘suitable for people avoiding gluten and grains’.

  35. PLD says:

    These are so very tasty! Thanks for the great recipe Dr. Axe! P.S. I was grating carrots for another recipe so I put a few in for the pretty visual… Bet you could sub them for zukes…

  36. Jeanne Dandridge says:

    I have changed the seasonings to make a alternative for bread. Morning bread has apple chunks and cinnamon and dried cranberries. Put a little nut butter on and wow! Also can sub applesauce for the eggs. I also made a garlic bread with garlic and Parmesan cheese and Italian seasonings. Great with spaghetti or
    Lasagna. I tweak the seasoning to fit the meal. The same basic recipe.

  37. DARENDA says:

    What no jicama tortillas, they are super awesome for street tacos. I use my mandolin and get a thin slice then add toppings.

  38. Sj says:

    I have a recipie on my cassava flour with oil, water salt and cassava flour. Rolled into ball flattened and dry pan fry yummy!

  39. Sayers says:

    Would it be possible to make with only Coconut flour?

  40. Julie Silver says:

    I use gram flour or pea flour to make mini pancakes or fritters with vegetables and they don’t need any eggs to bind so maybe one of these flours will work in this recipe. I have got. a YouTube video showing this recipe if you search Julie Silver Vitality Fairy ✨ xx

  41. Nicole says:

    I look forward to the day when more grain free recipes do not include coconut. Anyone with chronic GI issues, I’m shocked can handle any coconut flour. Any suggestions? No nuts/seeds… maybe I’ll try white bean flour or sweet potato flour, I just don’t like risking my expensive supplies… maybe Dr Axes few can offer some more coconut free AI recipes

  42. Stef Dee says:

    I’ve read through all the comments and have calculated the Nutritional Value per tortilla based on 12 tortillas.

    Per Serving:
    Calories 98.5; Total Fat 1.9 g; Cholesterol 46.5 mg; Sodium 214.1 mg; Total Carbohydrate 18.0 g
    (Dietary Fiber 2.6 g, Sugars 0.1 g); Protein 3.0 g.

    As someone who follows a low carb, moderate protein, high fat lifestyle (ketogenic), I am most concerned with the ratios between Fat, Net Carbs (subtract dietary fiber from total carbs) and Protein.
    FCP = Fat 1.9 + Net Carbs 15.4 + Protein 3.0 = TOTAL FCP 20.3 g
    So counting only these elements, each tortilla is 9% Fat; 76% Net Carbs and 15% Protein. By itself, a tortilla is out of whack, but it’s only part of the meal! Your percentages shift as you add toppings! Still higher carb than I prefer but not enough to shift the balance if it’s only an occasional treat.

    No, it’s not “low carb” by itself, but it is lower carb AND
    1. I don’t see anywhere in the article that claims to be low-carb so I don’t understand the point of the complaints and
    2. it’s lower carb by percentage once you use the tortilla in a real, well-balanced meal.

    My son, who is Type 1 Diabetic follows a keto diet and finds it to be the most healthy for him.

    • Dyanne Hughes says:

      I was wondering if the person with the type 1 diabetic could share about there diet.
      I find it frustrating to find foods to feed my 2 young daughters who were diagnosed .
      So many foods arw too high carbs with high sugars.
      Thank!

  43. Darcie says:

    Perfect timing! Just yesterday afternoon I was looking at a box of tacos on my local grocery store shelf. I did not buy them due to the list ingredients. Here you are today with the perfect substitute to make my own. I cannot wait to make this recipe for my daughter and I.

  44. Dawn says:

    I just want to say thank you for all of the helpful information and creative ideas. And let us all remember that this information is shared to help us. So, in that same vein, let us all be helpful and thankful towards each other!

  45. Cookie says:

    I followed the recipe exactly and found that they got stuck to the paper. Any advice on not getting them to stick to the paper?

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