Are Low-Carb Tortillas A Good Keto Diet Option?

Tortillas are a staple of Mexican cuisine, but they are also relatively high in carbohydrate content. Low-carb tortillas, on the other hand, are more keto-friendly as they use different ingredients to lower the total amount of carbs, supporting a low-carb diet.

Low-carb tortillas are made with whole wheat flour combined with wheat gluten (protein) and high-fibre ingredients. This brings down the net effective carbs and glycemic load, making them keto-friendly.

How many carbs are in a low-carb tortilla?

The number of carbs in a low-carb tortilla depends on the brand and the size of the tortilla.

For example, Mission Foods' Carb Balance Flour Tortillas contain 2g of net carbs per serving. La Tortilla Factory's Low Carb Tortillas range from 3 to 10 grams of net carbs per tortilla, while Maria and Ricardo's Almond Flour Keto Tortillas provide 6.5 grams of carbs or 4 net carbs per tortilla. Nuco's Coconut Wraps have 6 grams of carbs per wrap, while Mission's Vegan Cauliflower Tortillas contain 14 grams of carbs per tortilla.

La Tortilla Factory's Low Carb Tortillas come in various sizes, with the Fajita Size containing 4g of net carbs, the Soft Taco Size containing 6g, the Whole Wheat Original Size containing 3g, and the Whole Wheat Large Size containing 6g.

Mama Lupe's Low Carb Tortillas contain 3g of net carbs per tortilla, while La Banderita's Carb Counter Wraps contain 5g of net carbs per tortilla.

To summarise, the number of carbs in a low-carb tortilla ranges from 2 to 14 grams, depending on the brand and size.

What are low-carb tortillas made of?

Low-carb tortillas are typically made with wheat flour, but there are many variations. Coconut flour, almond flour, and even cauliflower are used in some recipes.

Some low-carb tortillas are made with whole wheat flour combined with wheat gluten (protein) and high-fibre ingredients. Adding protein and fibrous components lowers the net effective carbs and glycemic load of the tortillas, making them keto-friendly.

Some tortillas are made with mozzarella dough, which is a lot of fun to work with and reminds me of working with stretchy yeast dough. This dough is usually made with mozzarella, almond flour, and a bit of salt.

Other recipes use a combination of eggs, coconut flour, baking powder, water, and whatever herbs and spices you like.

Are low-carb tortillas keto-friendly?

Tortillas are a staple in Mexican cuisine, but they are also relatively high in carbohydrate content. Traditional tortillas are made from wheat flour or corn flour, which are not suitable for a keto diet. However, there are now low-carb tortillas available that are more keto-friendly.

Tortilla Nutrition

Tortillas can be made from either wheat or corn. Wheat tortillas are softer and more pliable, while corn tortillas are chewier and are the original type of tortilla, made from ground maize. Wheat tortillas typically contain around 35 grams of carbs per 71-gram serving (or one tortilla), while corn tortillas have around 19 grams of carbs per 44-gram serving (or two tortillas).

Low-Carb Tortilla Nutrition

Low-carb tortillas are made with alternative ingredients to reduce the total amount of carbs and support those on a low-carb or keto diet. For example, low-carb tortillas may use whole wheat flour combined with wheat gluten (protein) and high-fibre ingredients. This adds protein and fibrous components, lowering the net effective carbs and glycemic load of the tortillas.

Low-carb tortillas typically have between 2-6 grams of net carbs per tortilla, depending on the brand and variant. For example, Mission Carb Balance tortillas have between 2-6 grams of net carbs per wrap, while La Banderita Carb Counter tortillas have 5 grams of net carbs per tortilla.

Low-carb tortillas can be keto-friendly, but it depends on your daily carb limit and how many tortillas you consume. If you are on a strict keto diet, your daily carb intake should be around 20 to 50 grams. One or two low-carb tortillas may be okay, but it is important to calculate the fillings you put inside as well to ensure you do not exceed your daily carb limit.

It is also important to note that some low-carb tortillas contain ingredients that may be unhealthy or unsuitable for those with certain dietary restrictions. For example, some low-carb tortillas contain gluten, soy, or vegetable oils, which may be problematic for those with gluten sensitivity or heart health concerns.

Homemade Keto Tortillas

If you want to ensure your tortillas are keto-friendly, you can make your own at home. There are many recipes available that use alternative ingredients, such as almond flour or coconut flour, to create tortillas with fewer carbs. For example, one recipe for keto tortillas uses almond flour, psyllium husk, salt, and olive oil, resulting in tortillas with less than 2 grams of net carbs per serving.

Low-carb tortillas can be a good option for those on a keto diet, but it is important to read the labels and be mindful of your daily carb intake. Some low-carb tortillas may still contain ingredients that are not suitable for a keto diet or may impact your health. If in doubt, making your own keto tortillas at home can be a healthier and more customizable option.

Are there any recipes for keto tortillas?

There are several recipes for keto tortillas, most of which use almond flour as a base. Here are some of the recipes I found:

Almond Flour Tortillas

Ingredients:

• Almond flour
• Coconut flour
• Psyllium husk powder
• Baking powder
• Salt
• Olive oil
• Water

Method:

• Combine the dry ingredients in a bowl.
• Add the water and oil and mix well to form a dough.
• Knead the dough until soft and smooth.
• Divide the dough into 4-6 pieces, depending on the desired size.
• Roll each piece into a ball and flatten it between two sheets of parchment paper or wax paper.
• Use a plate or bowl to cut the dough into a circular shape.
• Heat a non-stick pan over medium heat and cook each tortilla for 2-3 minutes on each side.

Keto Tortillas

Ingredients:

• Almond flour or meal
• Coconut flour
• Xanthan gum
• Salt
• Water
• Egg
• Apple cider vinegar

Method:

• Combine all the ingredients in a food processor or large bowl and mix until a firm dough forms.
• Knead the dough until smooth and cut it into 8 pieces.
• Roll out each piece of dough between two sheets of baking paper to a thickness of about 2 mm.
• Use a tortilla ring or a plate to cut the dough into the desired shape.
• Cook the tortillas in a dry pan over medium-low heat for 10-15 seconds on each side.

Cauliflower Keto Tortillas

Ingredients:

• Cauliflower florets
• Egg
• Garlic powder
• Salt
• Cheese

Method:

• Grate the cauliflower florets in a food processor.
• Add the remaining ingredients and mix well.
• Place on a baking sheet and cook until done.

Easy Soft Keto Tortillas

Ingredients:

• Ground psyllium husk powder
• Water
• Olive oil
• Salt

Method:

• Combine all the ingredients in a bowl and mix well.
• Let the mixture sit for a few minutes to thicken.
• Divide the dough into 12 portions and roll out each portion between two sheets of parchment paper.
• Cook each tortilla in a pan over medium heat for a few minutes on each side.

What are the best store-bought low-carb tortillas?

There are many store-bought low-carb tortillas available on the market, and the best option for you will depend on your dietary needs and preferences. Here is a list of some popular options, along with their key features:

• NUCO Coconut Wraps: These wraps have excellent ingredients, including organic and gluten-free options with no added sugar. However, they have a strong coconut flavour, which may not be to everyone's taste.
• Crepini Egg Thins: While these wraps lack flavour and are on the thinner side, they are a good option as they are gluten-free and have no added sugar.
• Joseph's Lavash Bread: This Arabic flatbread is similar to a tortilla and is relatively low in carbs due to its thinness. It contains flax, wheat, and oats.
• Siete Tortillas: These tortillas are higher in carbs but are made with top-notch ingredients. They are a good option for those following a paleo diet and can also be made into tortilla chips in the oven.
• Mission Carb Balance Flour Tortillas: These tortillas taste like traditional soft shell tacos and can be found in most grocery stores. However, they contain a high amount of carbs and may not be suitable for a strict keto diet due to certain ingredients.
• La Tortilla Factory Low Carb Tortillas: These tortillas are similar to Mission tortillas but with a healthier taste. They are sturdy and can be used for quesadillas, enchiladas, and tacos.
• Ole Mexican Foods Xtreme Wellness High Fiber Tortillas: These tortillas are similar to the previous options but with a slightly worse taste. They are typically found at Walmart.
• La Banderita Carb Counter Tortillas: These tortillas are soft and taste similar to regular flour tortillas, with a slight aftertaste. They are low in calories and high in protein, but may not be suitable for a strict keto diet due to ingredients like modified wheat starch.
• La Tortilla Factory Flour Low Carb Tortillas: These tortillas are a solid choice for a low-carb option, although they are a little bland and doughy in flavour. They have minimal to no aftertaste and may have a minimal impact on glucose levels. However, they may not be suitable for a strict keto diet due to ingredients like enriched wheat flour.
• Olé Xtreme Wellness High Fiber Flour Tortillas: These tortillas taste similar to regular flour tortillas with a slight aftertaste. They are low in calories and high in fibre but may not be suitable for a strict keto diet due to ingredients like modified wheat starch and whole wheat.
• Guerrero Nutri-Ricas Carb Watch with Flaxseed: These tortillas have a tasty flavour with minimal to no aftertaste. However, they are tougher and chewier than other options. They may not be suitable for a strict keto diet due to ingredients like modified wheat starch and wheat flour.
• Mission Carb Balance Soft Taco Flour Tortillas: These tortillas are one of the best-tasting low-carb options as they taste like regular flour tortillas with minimal to no aftertaste. However, they may impact blood sugar levels and may not be suitable for a strict keto diet due to certain ingredients.
• Mama Lupe Low Carb Tortillas: These tortillas get good reviews for their soft texture. However, they have a sweeter flavour and a strange aftertaste. They may not be suitable for a strict keto diet due to ingredients like whole wheat flour, cornstarch, and sucralose.
• La Tortilla Factory Low Carb, Whole Wheat Tortillas: These tortillas are a good option if you're looking for a low-carb wheat tortilla. They are soft with a strong wheat flavour but have a sour aftertaste. They are low in calories and basic in flavour, but may not be suitable for a strict keto diet due to ingredients like whole wheat flour and soy flour.
• Tumaro Whole Wheat Tortilla Wraps: These tortillas taste like wheat tortillas and have a soft texture. However, they are somewhat bland and dry, and may not be suitable for a strict keto diet due to ingredients like whole wheat flour, soy flour, and canola oil.
• Marilla & Ricardo Almond Flour Tortilla: These tortillas are unique in that they are made with almond and coconut flour, making them gluten-free. The ingredients are almost keto-friendly, except for tapioca starch. However, they have a bland flavour and a dry, grainy texture. They may not be suitable for a strict keto diet due to the tapioca starch.
• Mr. Tortilla Low-Carb, Multigrain Tortilla Wraps: These wraps are low in calories but have a bland flavour and a strange aftertaste. They are thin and rubbery in texture and may not be suitable for a strict keto diet due to ingredients like wheat flour, soy bean flour, and canola oil.

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