Madeleine Hull
The ketogenic diet is a low-carbohydrate method of eating that helps with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. Traditional burritos are typically made with flour tortillas and are high in carbohydrates, which can kick you out of ketosis. However, there are ways to make keto-friendly burritos by using low-carb alternatives. For example, you can use coconut flour tortillas, cabbage leaves, or lettuce wraps instead of flour tortillas. You can also fill your burrito with high-fat, low-carb toppings like ground beef, pulled chicken, guacamole, cheese, avocado, and sour cream.
| Characteristics | Values |
|---|---|
| Carbohydrates | A burrito is usually around 40-50 grams of carbs. On a keto diet, you're typically not allowed more than 50 grams of carbs per day. |
| Ingredients | Flour tortillas, corn tortillas, rice, beans, and sauces are high in carbohydrates and should be avoided. Meats, eggs, cheese, avocado, sour cream, salsa, and low-carb vegetables are suitable keto ingredients. |
| Alternatives | Keto burrito bowls, lettuce wraps, or cabbage leaves can be used instead of tortillas. Cauliflower rice can be used in place of regular rice. |
| Effects | Eating a burrito may temporarily break ketosis, but it may take only a day to return to keto. Exercise can help burn off excess carbs/glycogen faster. |
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What You'll Learn
The impact of eating a burrito on a keto diet
The ketogenic diet is a low-carbohydrate method of eating. Eating a burrito on a keto diet can have varying impacts depending on the ingredients used and the individual's carbohydrate threshold.
A traditional burrito combines keto-friendly and non-keto-friendly ingredients, resulting in a relatively high-carbohydrate meal. The tortilla, for example, is a significant source of carbs and can quickly kick someone out of ketosis. A single burrito wrap can contain over 50 grams of carbohydrates, which is typically the maximum allowance for a 2,000-calorie keto meal plan. Therefore, eating a traditional burrito can significantly impact an individual's daily carbohydrate limit, potentially affecting their ketosis state.
However, it is possible to make keto-friendly burritos by using low-carb alternatives and skipping high-carb ingredients. For example, some recipes suggest using coconut flour tortillas or large lettuce or cabbage leaves as a substitute for traditional flour or corn tortillas. Additionally, filling ingredients such as ground beef, shredded chicken, avocado, cheese, and sour cream can be used while staying within keto guidelines.
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High-carb ingredients to avoid
The ketogenic diet is a low-carbohydrate method of eating that involves drastically cutting down on carbohydrates so that the body enters a metabolic state called ketosis. In this state, the body starts breaking down stored fat into molecules called ketone bodies and uses them for energy instead of carbohydrates.
Grains
Grains are filled with carbohydrates and can hurt your keto progress. Bread, pasta, cookies, crackers, pizza crusts, and tortillas are some examples of grain-based products that should be avoided.
Starchy Vegetables
Vegetables that grow underground, such as potatoes, sweet potatoes, and yams, are starchy and have a high carbohydrate content. Other starchy vegetables to avoid include peas, corn, and legumes like beans.
Fruits
Fruits tend to be high in natural sugars and carbohydrates. While some fruits like blackberries, blueberries, raspberries, strawberries, and tomatoes are low in glycemic index and can be consumed in moderation, most other fruits should be avoided.
Dairy
Although dairy is generally low in carbohydrates, it is important to remember that it does contain carbs. Therefore, dairy products like milk, yoghurt, and cheese should be consumed in moderation, with intake limited to no more than 3-4 ounces per day.
Sugary Drinks
Soda and other sugary drinks are loaded with carbohydrates and sugars that can quickly kick you out of ketosis. Even diet soda, which is artificially sweetened, has been associated with an increased risk of type 2 diabetes and cardiovascular disease.
Sauces and Condiments
Some sauces, glazes, and condiments may contain added sugars and carbohydrates. These include ketchup, barbecue sauce, sweet and sour sauce, and honey mustard. It is important to read the labels and check the carbohydrate content before consuming these products.
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Low-carb alternatives
Traditional burritos are typically not keto-friendly due to the high-carb ingredients used, such as tortillas, rice, beans, and sauces. However, there are several low-carb alternatives that can be used to make keto-friendly burritos.
One option is to use low-carb tortillas, such as coconut flour tortillas or large lettuce or cabbage leaves. These alternatives provide a similar texture and functionality to traditional tortillas without the high carbohydrate content.
Another strategy is to opt for high-fat, low-carb fillings and toppings. Avocados, guacamole, sour cream, cheese, and salsa are excellent choices that add flavour and richness to the burrito without increasing carbohydrate intake. Additionally, you can include various meats such as shredded chicken, ground beef, pulled pork, or turkey, which provide protein and fat without the carbs.
For those who enjoy rice in their burritos, cauliflower rice is a fantastic low-carb alternative. It mimics the texture and volume of regular rice while significantly reducing the carbohydrate count, making it a perfect keto-friendly substitute.
Creating a burrito bowl is another way to enjoy the flavours of a burrito while adhering to a keto diet. Simply use a low-carb base, such as leafy greens, and pile on your preferred high-fat, low-carb toppings. This allows you to customise your meal and control the carbohydrate content.
By incorporating these low-carb alternatives, you can enjoy delicious burritos that align with your keto diet and still satisfy your cravings for Mexican cuisine.
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Keto-friendly burrito recipes
A traditional burrito is a combination of suitable and unsuitable keto ingredients. While the ground beef, spices, sour cream, and cheese in a burrito are keto-friendly, the flour tortillas and store-bought taco sauce are not. The sauce and flour tortillas are high in carbohydrates and can quickly kick you out of ketosis.
To make keto-friendly burritos, you can use low-carb tortillas or other alternatives like cabbage, keto tortillas, or lettuce wraps with romaine leaves. You can also use cauliflower rice instead of regular white rice.
- Fry the onion and garlic over medium heat until slightly soft.
- Add the ground beef and saute until browned.
- Add spices, tomato puree, tomatoes, apple cider vinegar, beef broth, and seasoning. Cook for about 5-10 minutes or until thick.
- Place a sheet of tin foil on a flat surface, add a tortilla, and layer with 3-4 tablespoons of mince, cheese, lettuce, avocado, fresh tomatoes, coriander/cilantro, and sour cream.
- Fold the left and right edges of the tortilla over the filling, then roll it up.
You can also add jalapeños, crema, queso, and onion to your burrito. If you want to make freezable burritos, be sure to use only freezer-friendly fillings and avoid ingredients like avocado.
Some other keto-friendly filling options include pulled chicken, guacamole, sugar-free pickled onions, turkey chilli, white fish like cod, scrambled eggs, and sautéed cauliflower rice.
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How to reduce carbs in burritos
Reducing carbs in burritos can be achieved by making some simple ingredient swaps. The traditional tortilla wrap is often the biggest source of carbs in a burrito, so a low-carb alternative is a good option. You can use low-carb tortillas, which are available in some grocery stores, or make your own keto tortillas using coconut flour.
If you want to avoid tortillas altogether, you can use blanched cabbage leaves as a flexible, low-carb alternative. Large lettuce leaves are another option, or you could skip the wrap and go for a burrito bowl.
Rice is another high-carb ingredient, so you could replace it with cauliflower rice, which is much lower in carbs.
Beans are also relatively high in carbs, so you could swap them for low-carb vegetables such as avocado, lettuce, cabbage, or other greens.
Traditional burritos often include a sugary sauce or dressing, which can be swapped for a low-carb alternative like salsa or sour cream.
Finally, you can reduce the overall carb count by changing the protein. Instead of ground beef, you could use pulled chicken, turkey, or white fish.
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Frequently asked questions
Yes, you can eat burritos on keto, but you need to make sure they are low-carb. Traditional burritos are usually wrapped in a flour tortilla, which is high in carbohydrates and can quickly kick you out of ketosis.
You can make keto-friendly burritos by using low-carb alternatives to traditional burrito ingredients. For example, you can use coconut flour tortillas, cauliflower rice, or lettuce wraps instead of flour tortillas. You can also add high-fat, low-carb toppings like avocado, sour cream, salsa, and cheese.
You can use various fillings for keto burritos, including ground beef, pulled chicken, turkey chilli, white fish like cod, and eggs. You can also add vegetables like onions, garlic, lettuce, avocado, tomatoes, and coriander.
