Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Intensity: Medium (requires hand-squeezing and careful pan technique)
Why You’ll Love This Recipe
Traditional corn or flour tortillas are delicious, but they aren’t always the right fit for a low-carb, gluten-free, or veggie-forward lifestyle. These Zucchini Tortillas deliver the flexible, foldable texture you crave without the grains or heavy starches. They are surprisingly sturdy, mildly flavored, and take on any filling — from breakfast eggs to carnitas. The secret is removing as much water from the zucchini as possible, which is why this recipe falls at a medium intensity level. It’s not difficult, but it does require a little physical effort (squeezing!) and patience while cooking.
Ingredients
Ingredient Amount Notes
Zucchini (green or yellow) 2 medium (about 450g / 1 lb) Grated, skin on
Eggs 2 large Room temperature
Coconut flour 3 tablespoons Absorbs more moisture than almond flour
Grated Parmesan cheese (optional) 2 tablespoons Adds binding and crisp edges
Garlic powder ½ teaspoon
Onion powder ½ teaspoon
Fine sea salt ¼ teaspoon
Black pepper ⅛ teaspoon
Avocado oil or coconut oil For the pan High smoke point preferred
*For vegan or dairy-free: skip the Parmesan and add 1 extra tablespoon of coconut flour + 1 tablespoon of ground flaxseed mixed with 2 tablespoons of water (flax egg).*
Equipment Needed
Box grater or food processor with grating disc
Clean kitchen towel or nut milk bag (cheesecloth works too)
Large mixing bowl
Non-stick skillet or well-seasoned cast-iron pan
Spatula (thin, flexible is best)
Measuring cups/spoons
Paper towels
Instructions
Step 1: Grate the Zucchini (3 minutes, low intensity)
Wash the zucchini and trim the ends. Do not peel — the skin adds fiber and helps hold the tortilla together. Grate the zucchini using the large holes of a box grater or the grating disc of a food processor. You should have about 3 loosely packed cups of shredded zucchini.
Step 2: Remove the Water (5 minutes, medium intensity) — Most important step
Place the grated zucchini in the center of a clean kitchen towel. Gather the corners, twist, and squeeze firmly over the sink. Squeeze repeatedly until almost no liquid drips out. You will be shocked by how much water comes out — aim to remove 70-80% of the moisture. If you skip or rush this step, your tortillas will fall apart.
Pro tip: For maximum water removal, salt the shredded zucchini lightly and let it sit in a colander for 10 minutes before squeezing. Then squeeze again.
Step 3: Mix the Batter (5 minutes, low intensity)
Transfer the squeezed, dry zucchini shreds to a large mixing bowl. Break up any clumps with your fingers. Add the eggs, coconut flour, Parmesan (if using), garlic powder, onion powder, salt, and pepper. Stir vigorously with a fork or spatula until a thick, slightly sticky batter forms. The mixture should hold together when pressed between your fingers. If it seems too wet, add 1 more teaspoon of coconut flour. If too dry and crumbly, add 1 teaspoon of water.
Step 4: Preheat the Pan (2 minutes, low intensity)
Place a non-stick skillet over medium heat. Add ½ teaspoon of oil and spread it with a paper towel. You want a very thin, even coating — not pools of oil.
Step 5: Form and Cook the Tortillas (10-12 minutes, medium intensity)
Using a ¼-cup measuring cup, scoop the batter and place it into the hot pan. Immediately spread the batter into a thin, even circle about 5-6 inches wide using the back of a spoon or a spatula. This is where the medium intensity comes in — you need to move quickly so the edges cook evenly.
Cook the first side for 2-3 minutes, until the bottom is golden brown and the edges look dry. Do not flip too early.
Flip carefully using a thin spatula. The tortilla should lift easily. If it sticks or feels too soft, give it another 30 seconds.
Cook the second side for 1-2 minutes, until golden.
Transfer to a paper towel-lined plate.
Repeat with the remaining batter, adding a tiny amount of fresh oil to the pan between each tortilla.
Step 6: Cool Slightly (2 minutes)
Let the tortillas rest for 2-3 minutes before using. They become more flexible as they cool.
How to Use Zucchini Tortillas
Tacos: Fill with black beans, salsa, avocado, and grilled chicken.
Breakfast wraps: Scrambled eggs, cheese, and turkey sausage.
Quesadillas: Place cheese between two tortillas and crisp in the pan.
Sandwich wraps: Spread with hummus, turkey, lettuce, and tomato.
As a side: Brush with oil, sprinkle with salt, cut into wedges, and bake at 190°C (375°F) for 8 minutes to make chips.
Storage & Reheating
Storage Method Duration Instructions
Refrigerator Up to 4 days Stack with parchment paper between each tortilla in an airtight container.
Freezer Up to 2 months Same stacking method. Thaw overnight in the fridge.
Reheat 1 minute Warm in a dry skillet over medium-low heat for 20 seconds per side, or microwave for 15 seconds between damp paper towels.
Nutrition Information (per tortilla, 1 of 6)
Approximate values. Recipe without Parmesan cheese.
Nutrient Amount
Calories 58 kcal
Protein 4 g
Total Fat 3 g
Saturated Fat 1 g
Carbohydrates 4 g
Dietary Fiber 2 g
Net Carbs 2 g
Sugars 2 g
Sodium 120 mg
Potassium 210 mg
Vitamin A 5% DV
Vitamin C 15% DV
Calcium 3% DV
Iron 4% DV