Healthy Wheat and Chia Tortillas

A tasty, healthier, homemade tortilla you can make when camping.

I love tortillas.  My Latino friends taught me that tortillas are a staple that are useful far beyond tacos and burritos.  You can't beat their portability and durability.  The problem is that many of the lovely and soft, pillowy tortillas are full of carbohydrates and can spike the blood sugar. 

There are low carb versions out there and they are delicious... But what do you do when you are in the boonies?   You make your own.  All you need is flour, fat, and water.  What if you don't want to carry whole wheat flour?  Do like I do... Just carry one container with a 50/50 blend of white and wheat flours.  Your cooking will be a little healthier and more convenient that way.

Whole chia seeds - available at any healthy food market
They are good for your heart and your digestion.

This recipe uses chia seeds.  Most people have heard of chia from the commercials featuring the fuzzy little green "Chia Pets".  The seeds are healthy, fiber packed, and give you a nice dose of Omega 3.  This recipe incorporates them for a little extra flavor and fiber.  You could skip them and decrease the water to about 3/4 cup or so, but you won't have the same rich flavor.

Linda Ashley, Dietitian
Hy Vee #5, Cedar Rapids

Before posting the recipe, I wanted to introduce you to someone who is a huge inspiration in the quest for eating and living healthier. 

Linda is one of the dietitians at the HyVee grocery stores in Cedar Rapids.  Every time we see each other in the store, we discuss the latest things we've been cooking.  She also conducts helpful classes for various healthy topics including seafood grilling, various garden greens, healthy TV dinners, etc. 

Linda has an enthusiastic personality and is a pleasure to chat with.  She's given me so many tips and enjoys hearing about some of the zany ideas I've come up with that actually work... such as this concoction.

One last note... There's nothing magic about this recipe... Try different add-ins like garlic salt or onion powder.  Change the chia to flax seeds.  You can make the tortillas thick like gorditas or as thin as possible.  If you cook them a short amount of time, the tortillas are soft.  Cook them longer and they are more crunchy, just inviting you to eat 'em up like a tostada with beans, sour cream, and guacamole.  One thing is certain... These have a stronger flavor and are much more filling than their white flour counterparts.  The added fiber is huge bonus.

Wheat and Chia Tortillas

1 cup white flour
1 + 1/4 cups whole wheat flour
2T  Chia seeds (whole or milled)
2T  olive oil (I like to use garlic flavored)
1 + 1/4 cups slightly hot water
1/4 salt (or as desired)
extra flour for kneeding
cooking spray


Mix both flours, salt, and chia seeds together in a bowl.  Add in the olive oil and mix until crumbs are formed.  Stir in the water, mixing until the dough is a slightly gooey ball.  Scoop with 1/4 cup measuring cup, forming eight portions.  Using and extra flour needed, roll into balls and knead each one.  Set aside and let the dough relax for about fifteen minutes or so.

If you don't have a tortilla press, simply coat a skillet with cooking spray and warm the skillet over low heat.   With your fingers, press each tortilla to desired size and shape.  An alternative method is to spray a plate and shape the tortilla, transferring to the skillet.

Cook until you see brown speckles on each side.  If the tortilla gets too tough or thick, don't worry!  You can tear them up and dip them in hummus or guacamole for a tasty snack.

Below is a nutrition analysis I ran on the ingredients.  I hope you enjoy these!  If you make these tortillas, I would recommend doing it while you are camping rather than in advance.  They are better when fresh and are a fun activity!

Take care!

Bradford, the Van Trekker
vantrekker.com