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Protein Tortillas With 100 Calories & 9g of Protein

If you need to get more protein into your day, adding a protein tortilla to any meal is going to make that incredibly easy to do.

These tortillas are soft and pliable just like any other flour tortilla out there, and nobody would ever know that they were secretly packed with protein.

Protein Tortillas

There are higher protein tortillas you can buy at the store, but in my opinion, they really don’t taste all that great.

A Carb Balance Mission Tortilla contains only 70 calories with 5g of protein, but it also has 15g of fiber. If you’re on a low-carb diet that may sound very appealing to you, but to me, all that means is that I can only eat one tortilla at a time or my stomach will be very unhappy with me.

Plus, all that fiber leads to a pretty chewy tortilla.

Our homemade protein tortillas are not chewy at all, and they taste just like regular soft taco tortillas!

Each medium-sized tortilla contains 100 calories and 9g of protein, but you can scale this protein tortilla recipe however you need. If you want to make small street tacos, you can turn this recipe into 16 smaller tortillas instead. Or if you want to make burritos, you can make 4 large burrito-sized tortillas instead.

Personally, my favorite use for these protein tortillas is for breakfast tacos.

Protein soft taco

But the only limit here is your imagination!


How to make protein tortillas

Just like my Protein Bagels and Protein Pizza, this recipe uses dough made from flour and Greek yogurt.

But to bump up the protein content, we’re also adding unflavored protein powder. You can leave the protein powder out if needed, and it can be subbed 1:1 with the same amount of flour.

Mix all the ingredients together in a bowl until it forms dough, then break the dough into as many tortillas as you’d like to make. This recipe will make:

  • 8 Medium Tortillas
  • 16 Street Taco Tortillas
  • 4 Burrito Tortillas

Protein tortilla dough

One thing worth noting is that since this recipe uses some protein powder, the dough can get a little bit sticky. As you can see by the photos above, I’m not shy about using extra flour when working with the dough.

Many people are hesitant to use extra flour because they are worried about the extra calories, but I promise it will be very minimal. If you’re concerned, you can always weigh out how much extra flour you use, but I don’t worry about it.

In my mind, the few extra calories are worth it if it means being able to easily work with the dough.

Roll the dough out as thin as possible (thinner is better when it comes to tortillas) and then your tortillas. I like using a pizza cutter to trim the edges and create a round tortilla, but you can also use a bowl to make a perfect circle. Just press the bowl down, give it a twist, and peel away the extra dough.

Cutting tortillas

Take any extra dough you trimmed off and re-form it to make additional tortillas.

I like playing with different sizes when I make this recipe so I have options to make multiple different meals with them. Here’s a visual of what the large, medium, and small tortillas all look like:

Tortilla sizes

Once the protein tortillas are formed, all you need to do is heat them up in a pan. This is an extremely quick process as each tortilla only needs about 30 seconds per side.

Use your hand to brush off any extra flour from the tortilla (it’s okay if there’s still flour on them, but you don’t want a ton because it tends to burn in the pan) and then place your protein tortilla in a pan on medium heat.

After about 30 seconds, the tortilla will begin to bubble up and you’ll know it’s ready to flip.

Protein tortilla bubbles

You don’t want to overcook these tortillas, since we don’t need them to be crispy, but rather just heated through. When you remove them from the pan, they should be soft and pliable.

If you don’t want to eat these tortillas right away, they work great as leftovers, but with a small caveat.

Stack of protein tortillas

Since these protein tortillas use Greek yogurt, they can’t be left out at room temperature too long or they will get moldy. Because of this, I like to keep mine stored in the fridge.

However, they will harden a bit in the fridge. When you want to enjoy a leftover protein tortilla, simply throw it in the microwave for about 15 seconds and it should soften up and be good as new.


Get more high-protein savory recipes just like this

This recipe comes right out of my Savory Protein Powder Recipe Book, which includes 30 high-protein recipes you can make with unflavored protein powder.

If you enjoy these protein tortillas, you’ll find a bunch of other recipes in there you’ll really enjoy.

In fact, there’s even a recipe in there to turn these protein tortillas into protein tortilla chips!

Protein Tortilla Chips

If you want a salty snack to help you hit your protein goals, that’s a great way to do it. Check out the Savory Protein Powder Recipe Book right here.


Protein Tortilla Recipe

Protein Tortillas With 100 Calories & 9g of Protein

Yield: 8 Medium Tortillas
Prep Time: 10 minutes
Cook Time: 4 minutes
Total Time: 14 minutes

Elevate ANY dish with these protein tortillas. Whether you want to make crispy quesadillas, soft tacos, or crunchy tortilla chips, these protein tortillas are an amazing way to add some extra protein to your diet.



  1. Add all your ingredients to a large bowl and mix it together until it forms a dough ball.
  2. Break the dough into as many tortillas as you’d like to make. This recipe will make about 8 medium tortillas or 16 small street taco tortillas.
  3. Generously flour a clean surface or sheet of parchment paper (don’t be shy with the flour, we don’t want these to stick). Place the dough balls on top of the floured surface, then sprinkle a bit more flour over the tops.
  4. Using a rolling pin, roll each tortilla out into a thin circle. When it comes to tortillas, the thinner the better! Trim the edges with a pizza cutter to form a perfect circle, or use a bowl to cut the tortillas by simply turning the bowl upside down and pressing down & twisting to cut the dough.
  5. Heat a pan over medium-high heat, then cook each tortilla for 30-60 seconds per side. Exact time will vary based on how hot your pan is, but you’ll know they are ready to flip when they begin to bubble and turn slightly brown.
  6. Serve warm. Leftovers can be stored in the fridge (since there is Greek yogurt involved) and then heated up in the microwave to soften before serving.


  • This recipe comes straight out of my Savory Protein Powder Recipe Book, so if you enjoy this one, you should check that out!
  • You do not need to use any cooking spray or oil in the pan when heating your tortillas because we do not want these to turn crispy.
  • Before adding these tortillas to your pan, use your hands to wipe off any excess flour. Some leftover flour on the tortilla is okay, but you don’t want a ton on there.
  • The protein powder can be left out of this recipe and swapped 1:1 for the same amount of flour, if necessary.

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Nutrition Information
Yield 8 Serving Size 1 Medium Tortilla
Amount Per Serving Calories 105Total Fat 0.5gCarbohydrates 15gProtein 9g

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Thursday 9th of March 2023

Hi! Can these be frozen? Thanks!


Friday 10th of March 2023

I haven't personally frozen them, but definitely! They'd thaw and reheat very quickly in the microwave. You may just want to somehow keep them separated (maybe parchment paper?) so they don't freeze together


Tuesday 15th of November 2022

I used whey isolate (Myprotein) and turns out amazing, my husband was also very pleased with the tortillas. It was just very very sticky, so hard to work the dough. I put a portion of the dough in the fridge for about 30 mins, gonna try 1 hour next time. Just 30 minutes made a huge difference but still had to use a lot of flour. Really nice recipe, thanks matt for this, such a great idea!

Kim g

Tuesday 18th of October 2022

These are really good!!!! I actually substituted collagen powder for the protein powder. I realize that collagen powder is not a complete protein but I am hypersensitive to the taste of whey it's just gross to me LOl.. they turned out perfectly!

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a former certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to breaking down fast food menus, his goal is make healthy living less confusing for everyone. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—no matter where you are in your health journey. Join Matt on his mission to simplify health without sacrificing flavor. Learn More

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