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.
|Typical sodium amount per serving||360-400 mg|
|Sodium per serving for this recipe||2 mg|
|Calories per serving||195|
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.
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!
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!
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.
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
- 3 cups all-purpose flour
- 2 tsp Hain Featherwieght no sodium baking powder
- ⅓ cup extra virgin olive oil or vegetable oil
- 1 cup hot water
- 1 tbsp Mrs. Dash no sodium seasoning (your favorite) optional
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.
Nutrition Information – The information shown is provided by an online nutrition calculator. It should not be substituted for a doctors 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.
14 thoughts on “Low Sodium Flour Tortillas”
love the recipe.
Can you ever freeze the dough to cook later?
Yes, you can freeze for about two months. Use a zip loc bag a try to remove any excess air. Thanks! Bill
These were amazing! I hadn’t had a burrito for almost 10 months due to my sodium restrictions. I didn’t have success in using them after freezing though. The edges were too hard, whether I warmed them in the microwave or oven. Any suggestions or would it be better to freeze the dough in balls and then thaw and cook as needed?
Hi Beth, thanks for your comment. Try misting one side with water (attention to the edges in particular) and put that side down when heating. Moisture should draw up and through to keep from drying out. Glad you enjoyed. Bill
I have tried a vast majority of your recipes and I am extremely pleased with the results! Thank you
Thank you Patti!
Curious! Where does the 2mg come from in this recipe? Tap water?
Ha! Just about everything has some residual sodium in it. Plus, manufacturers don’t have to list it below a certain percentage (I think 5%) per FDA guidelines. This is the nutritional calculators result of probably all the ingredients cumulative “small” amounts of sodium. And yes, tap water has sodium in it too. 😮
Awesome recipe! They turned out delicious. Thanks for all your information and recipes on your site. I recently was diagnosed with high blood pressure and have been trying to cut down on sodium ever since. I have found myself on your website all day today :).
These are perfect! I can’t do corn chips and these are great for tacos and make great chips! Your recipes are a gift and I hope you make more. I hope you make a cookbook sometime.
Thank you Tracie, I miss the big scoop corn chips haha
Bill, store bought corn tortillas usually have no or negligible sodium. Stick them in the oven at 350 for 15 or 20 minutes until they just start to darken, and you’ll have great tostada shells. Cut them up first before baking and you’ll have great chips. No oil or salt required.
This recipe is great for flour tortillas, which make great burritos or wraps, but corn are the go to tortillas for chips.
Hey Craig, Thanks for the tip. You are right. I’ve been using the corn tortillas more and more lately.
Excellent recipe with clear directions. Very easy to make.