Quick, easy, and versatile. Mini Tortilla Cups are the perfect appetiser for any occasion!
If you’re looking for a delicious, diabetes-friendly appetiser that’s versatile and easy to make, then mini tortilla cups are the answer.
I first experimented with these last Christmas. I wanted to make a festive snack that my daughter, who needs to count her carbs for insulin purposes, could enjoy without too much number crunching. These bite-sized cups turned out to be the perfect solution, allowing me to fill them with a variety of carb-count-free options like fresh veggies, lean proteins, and healthy fats. This made it incredibly easy for her to keep track of her carbs while still enjoying the holiday spread.
Why Mini Tortilla Cups Are Perfect for Parties and Snacks
These tortilla cups are incredibly versatile and can be tailored to suit almost any dietary need, including gluten-free, vegan, and vegetarian diets. You can fill them with a wide range of ingredients, from plant-based proteins and fresh veggies to lean meats and dairy-free options, making them adaptable for any crowd or occasion.
From a health perspective, choosing whole grain, seeded or low-carb tortillas can help with blood sugar management, which is always a bonus when you are at gatherings and parties.
Beyond their health benefits, mini tortilla cups are also super easy to make. With minimal prep time, they come together quickly and can be made in advance, making them perfect for storing and preparing in large batches.
With the right tortillas and mindful filling choices, they offer a balanced snack that’s quick to prepare, easy to customise, and perfect for any occasion.
Choosing the Right Tortillas
When making mini tortilla cups, selecting the right tortillas is key to keeping the recipe healthy and diabetes-friendly. So my top tip is always to Read Labels– Check for added sugars, preservatives, or unwanted ingredients. Here are some other options and tips to consider:
Healthy Tortilla Options:
- Whole Wheat Tortillas: Higher in fibre and nutrients than white flour tortillas.
- Seeded Tortillas: Higher in fibre and protein compared to a white flour tortilla
- Low-Carb Tortillas: Designed to minimise blood sugar spikes, and can be an alternative option for those managing diabetes.
- Gluten-Free Tortillas: Ideal for those with gluten sensitivities or celiac disease, available in various bases like corn, almond flour, or cassava.
How to Select Tortillas with a Lower Glycemic Index:
- Choose whole-grain options over refined flour tortillas to keep the glycemic index lower.
- Look for tortillas with high fibre content to help slow down carbohydrate absorption.
- Avoid tortillas with added sugars or refined grains, as these can raise the glycemic index.
What you will need to make tortilla cups
Tortilla wraps
- Choose lower glycaemic index options from wholemeal, seeded and low-carb
Round pastry cutter
- To make those perfect circles. I used one around 6.5cm in diameter
Muffin tin
- a 12-hole muffin tin to bake the perfect cups
How to Make Mini Tortilla Cups Without a Special Mold
Whether you’re planning a party, packing a lunch, or just looking for a healthy snack, these mini tortilla cups are a delicious, easy recipe that doesn’t need lots of fancy equipment.
Step-by-Step Guide
Prep the Tortillas – Using regular-sized tortillas, cut them into smaller circles using a cookie cutter. I used a 65mm cutter
Shape the Tortillas – Lightly grease a muffin tin with non-stick spray or a little olive oil
Gently press each tortilla circle into the muffin tin cups, shaping them to form a cup.
Bake – Preheat your oven to 180°C fan / 200°C / 360°F
Bake the tortilla cups for 8-10 minutes, or until they become crispy and golden brown.
Tips for Perfect Cups
- Avoid Over-Baking: Keep the baking time short to ensure the cups remain sturdy but not too hard.
- Easy Removal: Use parchment paper or non-stick spray to prevent the cups from sticking to the muffin tin.
Serving and Storing Mini Tortilla Cups
Mini tortilla cups are not only quick to make but also convenient to prepare ahead of time and store. Here are some tips on how to make, serve, and store these easy appetisers to ensure they stay fresh and delicious.
Make-Ahead Tips
- Prep in Advance: You can make the tortilla cups a day or two beforehand. Bake them as directed and allow them to cool completely before storing them.
- Proper Storage: Store the baked cups in an airtight container or freezer bag at room temperature to keep them crispy. If they become soft, re-crisp them in the oven at 350°F (175°C) for a few minutes before serving.
- Prepping Fillings: Prepare your fillings ahead of time and store them in separate airtight containers in the refrigerator. This way, you can quickly assemble the cups when needed.
Serving Suggestions
- For Parties: Serve these tortilla cups on a large platter with a variety of fillings so guests can choose their favourites. They’re a perfect finger food that looks elegant and festive.
- Lunch Boxes: Pack the empty cups and fillings separately to keep the cups from getting soggy. Let your child or yourself assemble them just before eating for a fresh and crunchy bite.
- As a Side Dish: Pair mini tortilla cups with a salad or soup for a complete meal. They make a great side dish that adds both flavor and texture to your plate.
As a Healthy Snack: They make a great snack just as they are. Alternatively for a more balanced snack choose to fill them with a litle healthy fat and protein Read more in this article on How to Build a Balanced Snack for Blood Glucose Management
Storage
By prepping in advance and storing them correctly, you can make these mini tortilla cups a hassle-free addition to any meal.
- Leftover Cups: Store any leftover tortilla cups in an airtight container at room temperature for up to 5 days.
- Storing Fillings: Keep fillings and toppings in separate containers in the refrigerator. This prevents the tortilla cups from becoming soggy if they are pre-filled.
- Freezing: If you need to store them longer, you can freeze the unfilled tortilla cups. Place them in a freezer-safe bag, and thaw at room temperature when ready to use.
Diabetes Note
These mini tortilla cups support diabetes management by allowing easy portion control and carb couting. Choosing high-fiber tortillas and low-glycemic fillings helps maintain steady blood sugar levels, making them a tasty and balanced option for those managing diabetes.
Carb Counting
The carb count for 1 tortilla cup based on the ingredients used is calculated as follows:
Wholemeal tortilla wraps (waitrose) = 43.4g of carbs per 100g
1g of totrilla wrap = 0.434g of carbs
1 circle of tortilla wrap weighed 5g (5 x 0.434) = 2.17g of carbs per cup
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