3 Ingredient Protein Tortillas

Meet your new go-to protein tortilla: just 3 simple ingredients—flour, Greek yogurt, and baking soda. No complicated steps, no long ingredient list—just an easy, high-protein upgrade to your everyday carbs that fits seamlessly into a balanced lifestyle.

These tortillas are soft, fluffy, and packed with protein thanks to the Greek yogurt, making them perfect for wraps, burritos, tacos, or quick meals!

By using greek yogurt as the binder, each tortilla helps increase daily protein intake to support muscle recovery, fullness, and stable energy levels. Compared to traditional tortillas, they offer a better balance of macronutrients, helping reduce blood sugar spikes while keeping you satisfied longer. Plus, with simple, wholesome ingredients, you get a more nutritious option that fits seamlessly into your everyday healthy eating routines.

Why You’ll Love This Recipe!

1. High-protein upgrade ✅– The Greek yogurt boosts protein without needing protein powder.

2. Only 3 ingredients✅– Simple, budget-friendly, and pantry staple friendly.

3. Quick to make ✅– Ready in minutes with minimal prep and cleanup.

4. Super versatile ✅– Perfect for wraps, tacos, quesadillas, or breakfast burritos.🙌🏼

3 Ingredient Protein Tortillas

Prep Time: 20 minutes

Cook Time: 10 minutes

Yields: 6 tortillas

Ingredients

(Yields 6 tortillas)

¾ cup plain non fat greek yogurt

1 cup all purpose flour

1 teaspoon baking powder 

Pinch of salt

Olive oil spray for cooking

Optional: 1 tsp dried parsley flakes, 1 tsp of garlic powder

Directions:

1. In a large bowl, add the flour, baking powder and stir through a pinch of salt. 

2. Add the yogurt and stir together with a spatula or spoon. Then using one hand mix together in the bowl until it forms one rough ball

3. Transfer dough to a clean lightly floured surface/table. Knead with your hands for 3-5 minutes until you achieve a smooth ball. *If it's too sticky or wet, sprinkle lightly with flour as needed. Allow the dough to rest for 10 minutes

4. Cut the dough into 6 equal pieces and roll them into balls. Dust the table with flour, using a rolling pin flatten the dough to create a flat circle shape approximately 6-7inches. Continue this step with remaining dough balls

5. Heat a pan over medium-high heat and spray with olive oil spray. Add one dough and cook for 2-3 minutes until you start to see some bubbles appear. Once it puffs up and golden, its ready!

6. Continue  for the remaining pieces. To keep them warm, cover with a clean kitchen towel or aluminum foil

Nutrition per serving: ~100 calories, 7gm protein, 19gm CHO, 0.5gm Fat, 1 gm of Fiber

** Macros will vary depending on brand of greek yogurt used

Printable version:

Get 7 High Protein Meals that you can make in less than 15 minutes!