High Fiber Tortilla Recipe

You can make these whole wheat tortillas that stay soft and moist in one bowl with six ingredients – whole wheat flour, chia seeds, and olive oil, baking powder, salt and water. Each tortilla delivers about 5 grams of protein and 4.5 grams of fiber.

I love the flavor of whole wheat tortillas, but making them stay soft and moist for more than a day is tricky. I tried and failed many times, ending up with tortillas that were dry and brittle after a few hours. Eventually, I gave up.

Then one day I wanted tacos so I threw together a simplified version and they turned out great!

Two things help to keep these tortillas moist and flexible, chia seeds and the yudane technique.

Ground chia seeds lock in moisture and act as a natural binder. This helps offset the lower gluten content in whole wheat flour and keeps the tortillas pliable.

Instead of the common method of rubbing fat into the flour (which can make whole wheat doughs less elastic), I use the yudane technique — pouring very hot water directly over the flour before mixing. This pre-gelatinizes the starches, making the dough softer, stronger, and slower to stale.

Ingredients & Nutrition

These tortillas a nutrition-dense – rich in fiber, vitamins, minerals, antioxidants with a low glycemic index. They support digestion, blood sugar regulation, brain and heart health.

Whole Wheat Flour

• High in fiber (both insoluble and soluble): supports digestive health, satiety, and helps regulate blood sugar.
• Rich in B vitamins (especially niacin, thiamine, and folate): important for energy metabolism.
• Provides minerals such as iron, magnesium, zinc, and selenium. Magnesium in particular helps with muscle and nerve function.
• Contains phytonutrients like lignans and phenolic acids: antioxidants that may help reduce inflammation.

Chia Seeds

• Omega-3 fatty acids (ALA): plant-based omega-3s support brain and heart health.
• Excellent fiber source (about 10g per ounce): supports digestion, gut microbiome, and satiety.
• Good plant protein (about 4g per ounce): helpful in balancing vegetarian or plant-forward meals.
• Rich in calcium, phosphorus, and magnesium: important for bone health.
• Gel-forming ability: when hydrated, chia helps retain moisture in baked goods and slows digestion, improving glycemic control.

Olive Oil

• High in monounsaturated fats (oleic acid): shown to improve cholesterol ratios, reducing LDL (“bad” cholesterol) and maintaining or raising HDL (“good” cholesterol).
• Contains polyphenols and vitamin E: antioxidants with anti-inflammatory properties that protect cells from oxidative stress.
• Supports heart health: regular olive oil intake is associated with lower risks of cardiovascular disease in Mediterranean diet studies.
• Improves absorption of fat-soluble vitamins (A, D, E, K) from other ingredients in your meal.

Nutrition

Approximate macronutrients per tortilla (1/8 of recipe)

Nutrient	Amount	% Daily Value*
Calories	180 kcal	—
Protein	5.1 g	10%
Total Fat	6.3 g	8%
– Saturated Fat	0.9 g	5%
– Monounsaturated Fat	3.8 g	—
– Polyunsaturated Fat	1.1 g	—
Carbohydrates	27.7 g	10%
– Dietary Fiber	4.6 g	16%
– Total Sugars	1.5 g	—

Instructions

Prepare Yudane

Yudane is a Japanese technique used to make bread more tender and stay soft for longer by gelatinizing the starch. It’s really simple, add very hot water to flour, stir, and allow to cool. It’s commonly done with a flour to water ratio of 1:1. I’ve found that this ratio 3:4 works for me.

1. Boil about 1 cup of water.
2. Grind 1 tablespoon chia seeds.
3. In a large mixing bowl, whisk 300 gram whole wheat flour and the ground chia seeds.
4. Add 230 gram very hot water all at once. Stir well.
5. Mix in 3 tablespoon olive oil until you have a cohesive ball.
6. Cover and allow the dough to cool to at most 100℉. You can do this ahead of time and allow it to cool to room temperature. Allowing the dough to cool slows the baking soda action.

Mix final dough

7. Add 1/2 teaspoon baking powder and 3/4 teaspoon salt.
8. Kneed until it forms a cohesive ball.
9. Divide into eight golf ball sized balls.
10. Cover and allow to rest for at least 10 minutes. Allowing the flour and chia seeds to hydrate longer makes smoother tortillas.

Shape & Cook

11. Heat a lightly oiled, large heavy skillet over medium heat.
12. Lightly flour the counter and rolling pin.
13. Roll one of the dough balls to about 6″ in diameter, and less than ⅛” thick.
14. Cook on skillet until a few bubbles form, about 15 seconds.Flip and cook for another 15 seconds.Adjust the temperature so that the tortillas get cooked through, but not too brown or hard.
15. Move tortilla to a plate, and repeat with the remaining dough balls.