Low Sodium Flour Tortillas - Tasty, Healthy Heart Recipes (2024)

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Recipe

On a low sodium diet, you will need to make these Low Sodium Flour Tortillas to enjoy many low sodium Mexican meals to stay on budget. With just a few ingredients and a few minutes time you can whip up a fresh batch to go with a meal or have little a stockpile in the freezer to have a quick meal on those busy nights.

Table of Contents

Typical sodium amount per serving360-400 mg
Sodium per serving for this recipe2 mg
Calories per serving195

Store bought flour tortillas seem to average around 360 mg of sodium per tortilla. I have even seen them as high as 400 mg! To me that is just an astonishing number for a simple piece of bread when I try to limit my whole meal to 250 mg of sodium. This great flour tortilla recipe has only 2-3 mg of sodium!

I can only imagine there is so much sodium in store bought tortillas for taste and preservation. To me a tortilla has a plain taste anyway and this recipe does too. But the majority of the time the tortilla is just a carrier or wrapper for food that is packing all kinds of taste already or slathered with enchilada sauce.

They’re also really easy and quick to make! You can use a stand mixer or a hand mixer with a dough hook. If need be you can even mix it by hand. Lately though I just toss the ingredients in my bread machine and set it on the dough cycle. Then I just let it run about ¾ of the cycle through the mixing part then take it out early. It does not need the rise time that bread with yeast would need.

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SERVING IDEAS FOR YOUR FLOUR TORTILLAS

A staple of so many Mexican style meals, of course you can use them to make burritos, quesadillas, chimichangas, enchiladas, tacos and sandwich wraps. Check out my Low Sodium Southwestern beef wrap using them!

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Try it using to make individual thin crust pizzas just brush with olive oil, add your pizza toppings and pop in the oven for 5 minutes.

They make great chips too. Just brush one with olive oil on both sides, then sprinkle lightly with your favorite low-no sodium seasoning. Bake for 5 minutes at 450˚F break into pieces and serve with a low sodium guacamole or low sodium salsa dip.

TIPS FOR MAKING HOMEMADE LOW SODIUM FLOUR TORTILLAS

Roll the tortillas very thin. You want them to look almost translucent as you can see in my picture. They will thicken a bit when cooked but thick rolled tortillas will be really thick and will not be as tender. Using a large diameter roller is best.

Rolling and cooking the tortilla is easiest and quickest when one person is rolling and another doing the cooking. Or you need to learn to roll quickly while your tortilla is cooking. Ha-ha!

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  • Low Sodium Flour Tortillas - Tasty, Healthy Heart Recipes (4)

When rolling the tortilla, roll from the center out. This will prevent the tortilla from rolling up around your roller. Don’t worry too much about the shape. I usually cut off any odd shapes with a pizza cutter to a somewhat round shape.

Cook them only long enough to get some nice bubbles on the surface and a few light brown spots on each side. Then flip them for another 15-20 seconds.

Let the dough rest 10-15 minutes after mixing. This helps relax the gluten, it will help to make rolling the tortillas easier.

When mixing the dough use the hottest water you can get from the sink. It will help the dough come together quickly and smoothly.

You might wonder if it’s worth it to have a tortilla press. I always seem to have more of a hassle using a press than just rolling them out. Then again, I have a pretty cheap version, but it’s certainly not necessary for these flour tortillas.

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[su_box title=”A few of my other similar dishes to enjoy!” box_color=”#a92224″]

  • Low Sodium Pita Bread
  • Low Sodium Naan Flatbread

[/su_box]

As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Flour Tortillas. And please leave a comment or rating and share any tips you might have.

Low Sodium Flour Tortillas

Author: Bill

Store bought flour tortillas are sky high in sodium for just one tortilla. Try these Low Sodium Flour tortillas that have almost ZERO sodium!

4.60 from 15 votes

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Bread

Cuisine Mexican

Servings 10 tortillas

Calories 195 kcal

Ingredients

  • 3 cups all-purpose flour
  • 2 tsp Hain Featherwieght no sodium baking powder
  • cup extra virgin olive oil or vegetable oil
  • 1 cup hot water
  • 1 tbsp Mrs. Dash no sodium seasoning (your favorite) (optional)

Instructions

For bread machine-

  • Place water and oil in bread pan, then flour and no sodium baking powder along with optional seasoning. Place on Dough Only cycle and let your machine cycle go about 3/4 until kneading is finished. It does not need a rise time.

For stand mixer-

  • Combine flour and baking powder in the bowl of a stand mixer. Using the dough hook, mix dry ingredients until well combined.

  • Add oil and water with mixer running at a medium speed. After about 1 minute, or when mixture comes together and begins to form a ball, decrease mixing speed to low. Continue to mix for 1 minute or until dough is smooth.

After mixing and kneading-

  • Place dough ball on a lightly floured work surface. Divide into 10 equal portions. Form each piece into a ball and flatten with the palm of your hand and sprinkle with flour. Cover flattened balls of dough with a clean kitchen towel and allow to rest for at least 15 minutes.

  • After the rest period, heat a large pan over medium heat. Roll each dough piece into a rough circle, about 6-7 inches in diameter, roll from center out. Keep work surface and rolling pin lightly floured. Don’t stack uncooked tortillas on top of each other or they will stick together. I roll when one is cooking but you need to be quick.

  • When the pan is hot, place one rolled dough circle into the pan and allow to cook about 45 seconds or until the bottom surface has a few light brown spots and the top surface is bubbly. Flip to other side and cook for 15-20 seconds. The tortillas should be nice and soft but have a few small brown spots on the surface. Increase or decrease pan heat so total cooking time is just over 1 minute.

  • Remove from pan with tongs and stack on cloth covered plate to keep the tortillas soft.

  • Store in an airtight container or Ziploc bag and refrigerate for up to 1 week. To freeze, separate tortillas with parchment paper or waxed paper and place in a Ziploc bag and plce in the freezer.

Notes

I usually use a large cast iron skillet. I was trying out my flat bottom wok for this recipe.

Nutrition

Calories: 195kcalCarbohydrates: 28.9gProtein: 3.9gFat: 7.1gSodium: 2mgFiber: 1gSugar: 0.1g

https://tastyhealthyheartrecipes.com/a-la-cart/baking/low-sodium-flour-tortillas/

Did you enjoy this recipe?Leave a comment and let me know how it was!

Low Sodium Flour Tortillas - Tasty, Healthy Heart Recipes (7)

Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

Similar low sodium recipes you should try!

  • Low Sodium Pita Bread Homemade
  • Low Sodium Cornbread With Honey
Low Sodium Flour Tortillas - Tasty, Healthy Heart Recipes (2024)

FAQs

What flour tortillas are low in sodium? ›

La Banderita® | 8" Low Sodium Flour Tortillas | 8 Count 12.7oz.

What are the heart healthy tortillas? ›

Magnesium. Corn tortillas are much higher in magnesium than flour tortillas. Magnesium keeps your heart rhythm steady, supports strong bones, and also helps keep blood pressure normal.

What is the healthiest tortilla to eat? ›

When it comes to nutrition, corn tortillas have the advantage of being made from whole grains, with fewer calories, sodium, and carbs but more fiber than flour tortillas. They're also gluten-free. As for cooking and eating, some people complain that corn tortillas break easily.

What tortillas don t spike blood sugar? ›

Corn tortillas and wheat tortillas score lower on the glycemic index than flour tortillas, which means they are less likely to spike your blood sugar levels.

Are almond flour tortillas healthier than flour tortillas? ›

Nutritionally speaking, there are notable differences. Despite being the same size, the almond tortillas have twice as many calories (120 vs 60 per 7 inch round). Both have about the amount of carbohydrate (10-12 g) but the almond tortillas are substantially higher in fat (7 g vs. 1.5 g) and protein (4 g vs 0 g).

What flour is lowest in sodium? ›

Other Types of Flour
Sodium(mg)
Dark Rye Flour1
Light Rye Flour2
Peanut Flour (Defatted)108
Potato Flour88
8 more rows

What is a healthy substitute for tortillas? ›

Flours made from almonds or cassava (a root vegetable with a nutty flavor) are among the most common grain-free base ingredients for wraps. The brand Siete makes paleo-friendly cassava and almond flour wraps (although the almond is more of a taco-size tortilla than a full-size sandwich wrap).

Is it healthier to eat bread or tortillas? ›

A one-ounce slice of bread typically contains 75 to 100 calories. Corn tortillas, the traditional choice for tacos and enchiladas, generally have 60 to 65 calories in each small six-inch piece. Flour tortillas are slightly higher in calories because they contain added fat to make them softer and easier to roll.

What tortillas are good for high cholesterol? ›

Consider a side of black beans, too, since they are high in soluble fiber and can help lower cholesterol. The Cleveland Clinic recommends choosing corn tortillas over white flour tortillas, since corn tortillas are significantly lower in calories, saturated fat, sodium, and sugar compared with flour tortillas.

Are bananas good for diabetics? ›

Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream. These qualities make bananas a healthy, go-to snack for people with diabetes.

What sweet foods don't spike blood sugar? ›

Examples of some diabetes-friendly desserts include:
  • granola (with no sugar added) and fresh fruit.
  • trail mix with nuts, seeds, roasted pepitas, and dried cranberries.
  • graham crackers with nut butter.
  • angel food cake.
  • chia seed pudding.
  • low sugar avocado mousse.
  • frozen yogurt bites made with plain Greek yogurt and berries.

What is the best fruit for diabetics? ›

Top Fruits for Diabetics
  • Apples. According to the American Diabetes Association, the GI of an apple ranges from 32 to 38. ...
  • Berries. Berries, such as blueberries, blackberries, raspberries, and strawberries, have a GI range of 28-40. ...
  • Kiwi. ...
  • Citrus fruits. ...
  • Avocados. ...
  • Apricots. ...
  • Peaches. ...
  • Cherries.
Oct 1, 2023

How much sodium is in Mission flour tortillas? ›

MISSION FOODS, MISSION Flour Tortillas, Soft Taco, 8 inch, 1 serving
Protein (g)4.44
Calcium, Ca (mg)97.41
Iron, Fe (mg)1.01
Sodium, Na (mg)248.88
Fatty acids, total saturated (g)0.35
5 more rows

Which has less sodium corn or flour tortillas? ›

Corn tortillas have about 95% less sodium than flour tortillas. Corn allergies are relatively rare, but can be serious.

What tortillas is best for kidney disease? ›

If making tortillas homemade is not your thing, check out some of my favorite kidney-friendly store-bought tortillas.
  • Food for life brown rice tortillas.
  • Food for life ezekiel tortillas.
  • Angelic bakehouse whole grain tortillas.
  • Angelic bakehouse kale and spinach tortillas.
  • La tortilla factory cauliflower tortillas.
Apr 23, 2024

How much sodium is in a flour tortilla shell? ›

Target Brands, Inc.
Nutrition Facts
How much sodium is in 8-Inch Flour Tortillas? Amount of sodium in 8-Inch Flour Tortillas: Sodium 125.1mg6%
How many carbs are in 8-Inch Flour Tortillas? Amount of carbs in 8-Inch Flour Tortillas: Carbohydrates 16g-
19 more rows

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