Dante Carrillo
Traditional flour tortillas are not keto-friendly as they are primarily made of carbohydrates and contain very little fiber. However, there are now many keto-friendly tortillas available in stores, and recipes for making your own. Keto tortillas are usually made with almond flour, lupin flour, and xanthan gum, or with wheat flour and vegetable oil shortening. Some popular keto-friendly tortilla brands include Mission Carb Balance Whole Wheat wraps, Mama Lupes, and Maria and Ricardo's Almond Flour Tortillas.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0.6-16g per tortilla |
| Ingredients | Almond flour, lupin flour, xanthan gum, vegetable oil, sucralose, wheat starch, wheat gluten, wheat bran, wheat protein isolate, baking powder, guar gum, mono- and diglycerides, fumaric acid, enzymes, calcium propionate, sorbic acid, sodium metabisulfite, olive oil, salt, psyllium husk |
| Commercially Available | Yes |
| Preparation | Can be made at home |
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What You'll Learn
Keto-friendly tortilla recipes
Traditional corn and flour tortillas are not keto-friendly, as they are primarily made of carbs and contain very little fiber. However, there are many keto-friendly tortilla recipes and ready-made options available.
Some keto-friendly tortillas can be purchased from stores or online, such as:
- Hero Flour Tortillas
- Mr. Tortilla
- Mission Zero Carb Tortillas
- La Banderita Carb Counter Tortillas
- Maria and Ricardo’s Almond Flour Tortillas
- Untortillas
Some recipes for keto-friendly tortillas include:
- Almond flour tortillas: This recipe uses blanched almond flour, psyllium husk, olive oil, salt, and warm water. The psyllium husk provides sturdiness to the dough without the need for flour or grains, and the almond flour keeps the texture light and sturdy.
- King Arthur Baking's keto-friendly flour tortillas: This recipe includes flour, baking powder, salt, butter, and water. The butter adds flavor and helps create a pliable texture.
- The Big Man's World's keto tortillas: This recipe includes three ingredients, although they are not listed.
When making keto tortillas, it is important to note that the tortillas may turn out with a purple or green tinge, depending on the brand of psyllium husk used. This is a common occurrence and does not affect the taste or quality of the tortillas.
Additionally, when reheating keto tortillas, it is recommended to sprinkle them lightly with water before reheating. The water will steam and help soften the tortillas. They can be reheated in the microwave for 20-30 seconds, in a pan, or in the oven.
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Carbohydrates in wheat flour tortillas
Carbohydrates are the primary source of energy in flour tortillas. Each tortilla contains 12 to 16 grams of carbohydrates, depending on whether they are homemade or commercially produced. Commercially produced tortillas contain preservatives and other additives.
Wheat tortillas have about 3 more grams of fiber per tortilla than flour tortillas. This makes them a better option for those seeking more fiber in their diet. Wheat tortillas are also considered to be more authentic to Mexican cuisine.
The number of carbohydrates in a tortilla depends on its size and thickness. Restaurant tortillas, for example, vary in size and thickness, making it difficult to determine if one is overeating. When ordering tacos, it is recommended to choose street tacos, as they are typically smaller and easier to portion.
There are keto-friendly tortillas available in stores that are low in carbohydrates. For example, LaTortilla Factory offers zero-carb tortillas. Another option is the Mission Carb Balance Whole Wheat wraps, which are low in carbohydrates and high in fiber.
It is important to note that the Ketogenic Diet is a low-carbohydrate method of eating. Therefore, the number of carbohydrates in a tortilla should be considered when following this diet. However, some people on the Ketogenic Diet have found that they can stay in ketosis while consuming tortillas as long as they stay within their overall carbohydrate limit.
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Keto tortillas available in stores
The ketogenic diet is a low-carbohydrate method of eating. There are several keto-friendly tortillas available in stores. Here is a list of some of the best keto tortillas:
- Maria and Ricardo's Almond Flour Tortillas: These tortillas are free from gluten, soy, and artificial ingredients and have only 4 net carbs. They are a great option for tacos, tostadas, wraps, and other Mexican dishes.
- Mr. Tortilla: Mr. Tortilla offers a variety of low-carb and keto-friendly tortillas that are full of flavor and very light. They have a range of flavors, including original and taco shells, and their products are crafted with precision and care.
- Mission Carb Balance Whole Wheat Wraps: These tortillas are low carb and high fiber, but it is important to note that they contain fats that may not be suitable for diabetics or those focused on weight loss.
- LaTortilla Factory: This brand offers zero-carb tortillas that are available at Kroger and Target, starting at $3.79.
It is always a good idea to read the nutrition labels and choose the option that aligns with your specific dietary needs and preferences.
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Making keto tortillas with almond flour
Traditional flour tortillas are not keto-friendly as they are made with wheat flour and are relatively high in carbohydrates. However, there are many keto-friendly tortilla options available in stores, and you can also make your own tortillas using almond flour.
Ingredients:
- Blanched almond flour
- Coconut flour
- Sea salt
- Baking powder
- Xanthan gum
- Egg and egg white
- Water
Steps:
- In a large mixing bowl, whisk together the dry ingredients: almond flour, coconut flour, sea salt, baking powder, and xanthan gum.
- Stir in the egg and egg white. You can use your hands to knead the dough if it seems dry or sticky. The dough should be soft and similar to play-dough in consistency.
- If the dough is too dry, gradually add water (1 teaspoon at a time) until you reach the desired consistency. It is important that the dough is not too dry, as this will result in dry tortillas.
- If the dough is too wet, cover it with plastic wrap and let it rest for 5-10 minutes to firm up. If it is still too wet after resting, gradually add almond flour (1 tablespoon at a time) until it becomes firm enough to roll.
- Roll the dough into equal-sized balls.
- Working with one dough ball at a time, use your fingers to press the ball into a 4-inch round shape.
- Use a rolling pin to roll the dough into a 6-7 inch circle.
- Cook the tortilla in an ungreased pan for about 30-60 seconds on each side, until it develops light to medium brown spots.
- Wrap the cooked tortilla in a clean cloth to keep it pliable.
- Repeat the process with the remaining dough balls.
These almond flour tortillas are soft, pliable, and taste just like traditional tortillas. They are perfect for those following a keto diet as they are low in carbohydrates, gluten-free, and vegan. You can enjoy them in your favourite wraps, tacos, or as a healthy snack.
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Keto tortillas with lupin flour
The Ketogenic Diet is a low-carbohydrate method of eating. Many keto tortillas are now available in stores, but some people prefer to make their own.
Lupin flour is a low-carb flour that can be used to make keto tortillas. It is gluten-free and grain-free. To make keto tortillas with lupin flour, you will need the following ingredients: lupin flour, egg, a pinch of salt, milk, and olive oil. Whisk the egg, add a pinch of salt, lupin flour, and whisk again. Then, add milk and whisk until smooth. Let the batter sit while you heat a small frying pan with a tiny bit of coconut oil on medium-low heat. Pour the batter into the pan and tilt it so that it spreads evenly across the bottom. Cook the tortilla on medium/low heat so that the moisture has time to evaporate.
Some people also add olive oil, hemp hearts, and queso fresco cheese to their keto tortillas with lupin flour. If the dough is too moist, you can add more lupin flour until it forms a ball. You can also add an extra spoonful of lupin flour to make the tortillas less floppy.
Once the tortillas are cooked, you can store them in a ziplock bag, layered between pieces of wax paper at room temperature for up to 2 days, or refrigerate for up to 5 days. To reheat, place the tortillas between two lightly moistened pieces of paper towel and microwave for 10-12 seconds.
Keto tortillas made with lupin flour are a delicious and healthy alternative to traditional tortillas. They are perfect for those following a ketogenic diet or who are gluten-intolerant.
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Frequently asked questions
Yes, you can eat tortillas on a keto diet, but traditional corn and flour tortillas are not keto-friendly. They are primarily made of carbs and contain very little fiber. However, there are many keto-friendly tortillas available in stores or you can make your own at home.
Keto tortillas are typically made with almond flour, lupin flour, and xanthan gum. Almond flour is gluten-free, low in carbs, and high in fat, making it perfect for keto baking. Lupin flour is also low in carbs and high in protein and fiber. It has a similar flavor to cornmeal, making it an excellent choice for keto tortillas.
There are several keto tortilla options available in stores. Mission Carb Balance Whole Wheat wraps are low-carb, high-fiber, and have a little bit of fat. Maria and Ricardo's Almond Flour Tortillas are another keto-friendly option that tastes great. LaTortilla Factory also offers zero-carb tortillas.
Yes, you can easily make keto tortillas at home with just a few simple ingredients. All you need are almond flour, psyllium husks, salt, olive oil, and warm water. Mix the dry ingredients, add the wet ingredients, form a dough, and roll it out. Cut into the desired shape and cook in a pan for a few minutes on each side.
The number of carbs in keto tortillas can vary depending on the brand or recipe. Some store-bought keto tortillas have as little as 0.6 grams of carbs per tortilla, while others may have around 3 grams of net carbs. When making tortillas at home, you can control the ingredients and customize the recipe to fit your macros and dietary needs.
