Keto Diet And Carb Tortillas: How Much Can You Eat?

Corn tortillas are not keto-friendly, but there are low-carb alternatives available. Traditional tortillas are made from corn or flour, which are high in carbohydrates and not suitable for a keto diet. However, it is possible to make keto-friendly tortillas using almond flour, lupin flour, xanthan gum, and other ingredients. These alternatives have a much lower carb content, with some recipes offering tortillas with only 0.6 grams of carbs per serving.

Corn tortillas are not keto-friendly

The daily recommended carb intake to maintain ketosis is less than 50 grams per day. According to the USDA, one large corn tortilla (44 grams) has 19.6 grams of total carbs and 2.77 grams of fiber, resulting in 16.83 grams of net carbs. This number is too high to be considered keto-friendly, especially when considering that you will likely be consuming other foods with carbs throughout the day.

Therefore, unless you are following a targeted or cyclical keto diet, it is best to avoid corn tortillas and opt for low-carb substitutes such as almond flour tortillas, coconut flour tortillas, pork rind tortillas, cauliflower tortillas, or lettuce wraps.

Keto-friendly tortilla recipes

Traditional corn and flour tortillas are not keto-friendly as they are primarily made of carbs and contain very little fibre. However, there are plenty of keto-friendly tortilla recipes and store-bought options available.

Almond flour tortillas

A popular choice for keto dieters, almond flour tortillas are gluten-free and can be made with just a few simple ingredients. Here is a basic recipe:

• Combine 2 cups of almond flour, 6 tablespoons of psyllium husks, 1 tablespoon of olive oil, and 1 cup of warm water in a large mixing bowl.
• Mix well until a thick dough forms.
• Gently knead the dough several times and form it into a ball.
• Place the dough on a lightly floured surface and divide it into 4 large or 8 small pieces.
• Use a rolling pin to roll out each piece of dough between two sheets of parchment paper until thin and flat.
• Cut the dough into a circular shape using a plate as a guide.
• Heat a non-stick pan or skillet over medium heat and place a tortilla in the pan.
• Cook each tortilla for 2-3 minutes on each side.

Coconut flour tortillas

Coconut flour tortillas are another great option for keto dieters. Coconut flour is highly absorbent, so less flour is needed, and it creates a tortilla-like texture with minimal flavour. Here is a basic recipe:

• Combine 8 large egg whites, 1/3 cup of coconut flour, 1/4 teaspoon of baking powder, and 1/4 teaspoon each of garlic powder, onion powder, chili powder, and pink Himalayan salt in a mixing bowl.
• Mix well until a watery batter forms.
• Heat a skillet over low heat and spray with cooking spray.
• Pour or scoop the batter into the pan and spread it thinly and evenly.
• Cook the tortilla for a couple of minutes until it starts to bubble, then flip and cook for an additional minute.

Lupin flour tortillas

Lupin flour tortillas are another great keto-friendly option as lupin flour has a similar texture and flavour to cornmeal while being high in fibre and low in carbs. Here is a basic recipe:

• Combine 1 tablespoon of xanthan gum with almond flour, lupin flour, and salt in a bowl.
• Mix with water until a dough forms.
• Divide the dough into eight small balls for mini tortillas or four larger balls for 6" tortillas.
• Flatten the dough using a tortilla press or a rolling pin between two sheets of parchment paper.
• Place a tortilla in a hot non-stick skillet and cook for 30-60 seconds on each side, or until browned.

Store-bought keto-friendly tortillas

If you don't want to make your own tortillas, there are several store-bought keto-friendly options available:

• Mr. Tortilla: 3 grams total carbs, 1 gram net carb, vegan
• Mission Zero Carb Tortillas: 7 grams total carbs, 0 grams net carbs
• La Banderita Carb Counter Tortillas: 5 grams total carbs, 0 grams net carbs
• Maria and Ricardo's Almond Flour Tortillas: 13 grams total carbs, 4 grams net carbs, grain-free, gluten-free

Keto-friendly tortilla alternatives

If you're on a keto diet, you'll know that traditional corn and flour tortillas are off the menu. But that doesn't mean you have to give up on tortillas altogether. Here are some keto-friendly alternatives that will satisfy your cravings without compromising your diet:

Almond flour tortillas

These tortillas are gluten-free and typically made with almond flour, eggs, and psyllium husk. They are a great low-carb option, with only about 2-3 grams of net carbs per tortilla. You can easily make them at home or buy them from stores like Maria and Ricardo, which offer almond flour tortillas with 4 grams of net carbs per serving.

Coconut flour tortillas

Coconut flour tortillas are another gluten-free option. They are made with coconut flour and can include other ingredients like eggs and MCT oil. Each tortilla provides about 6 grams of net carbs. Coconut flour tortillas can burn easily, so keep an eye on them while cooking!

Pork rind tortillas

Pork rinds, or chicharrones, are carb-free, making them an excellent base for keto tortillas. Combine them with eggs, garlic powder, cumin, and water to create tortillas with less than 1 gram of net carbs per serving.

Cauliflower tortillas

Cauliflower is a keto-friendly vegetable that can be used to make tortillas. Mix it with eggs, garlic powder, and cheese to form a dough, then cook as you would a traditional tortilla. Each tortilla made from this dough will have only 1 gram of net carbs.

Oopsie bread

Also known as cloud bread, oopsie bread is a simple, low-carb alternative to corn tortillas. It's made with egg whites, cream cheese, and cream of tartar, resulting in less than 1 gram of net carbs per serving.

Lettuce wraps

Although not the first thing that comes to mind for tortilla replacements, large iceberg lettuce leaves can be great for wrapping deli meats and cheese. They provide less than 1 gram of net carbs per leaf.

Store-bought keto tortillas

If you don't want to make your own tortillas, there are several store-bought options available:

• Hero Flour Tortillas: 16 grams total carbs, 0 grams net carbs
• Mr. Tortilla: 3 grams total carbs, 1 gram net carb, vegan
• Mission Zero Carb Tortillas: 7 grams total carbs, 0 grams net carbs
• La Banderita Carb Counter Tortillas: 5 grams total carbs, 0 grams net carbs
• NUCO Coconut Wraps: Organic, gluten-free, no added sugar
• Crepini Egg Thins: Thin, gluten-free, no added sugar
• Joseph's Lavash Bread: Contains flax, wheat, and oats, relatively low carb
• Siete Tortillas: Almond flour or cassava flour, paleo-friendly, higher in carbs
• Mission Carb Balance Flour Tortillas: Soft shell taco texture, 4 grams net carbs
• La Tortilla Factory Low Carb Tortillas: Sturdy, holds up with salsa or hot sauce, available in most grocery stores
• Ole Mexican Foods Xtreme Wellness High Fiber Tortillas: Available at Walmart

How to make keto tortillas

Ingredients:

To make keto tortillas, you'll need the following ingredients:

• Almond flour
• Xanthan gum or psyllium husk
• Salt
• Water
• Olive oil (optional)

You can also add spices such as garlic powder, onion powder, or paprika for extra flavor.

Method:

Here's a step-by-step guide to making keto tortillas:

• Combine the dry ingredients: In a mixing bowl, combine almond flour, xanthan gum or psyllium husk, and salt. Mix well to ensure the ingredients are evenly distributed.
• Add liquid: Slowly add olive oil and warm water to the dry mixture. Mix until everything is well combined and a dough starts to form. You may need to adjust the amount of water to achieve the desired consistency.
• Knead the dough: Use your hands to gently knead the dough several times until it becomes smoother and more pliable. This step is important to activate the xanthan gum and improve the texture of the tortillas.
• Divide the dough: Depending on your preferred size, divide the dough into 4 large or 8 small pieces. This will determine the size of your tortillas.
• Flatten the dough: Place a piece of parchment paper over each ball of dough. Use a rolling pin to roll out the dough until it is thin and flat. You can also use a tortilla press for this step.
• Cut the dough: Place a dinner plate or a small appetizer plate on top of the flattened dough and cut around it to form a circular shape. This step is optional but will give your tortillas a uniform shape.
• Heat a pan: Heat a non-stick pan or skillet over medium heat. You can also lightly grease the pan with oil or cooking spray if desired.
• Cook the tortillas: Place a tortilla in the hot pan and cook for 2-3 minutes on each side, or until lightly browned. Flip carefully and cook the other side for an additional 2 minutes. Repeat this process until all the tortillas are cooked.
• Storage: Let the tortillas cool completely before storing. For short-term storage, place them in an airtight container or wrap them in plastic wrap. They will stay fresh in the refrigerator for up to 5 days. For longer storage, freeze the tortillas in ziplock bags for up to 2 months.

Tips:

• If using psyllium husk, use whole psyllium husks instead of ground psyllium husks. This adds fiber and helps give structure to the dough without adding carbs.
• When rolling out the dough, use parchment paper to prevent sticking and make it easier to transfer the dough to the hot pan.
• Be careful not to overcook the tortillas, as this can make them brittle and difficult to bend.
• For best results, consume the tortillas while they are still warm, as they tend to lose their pliability once cooled.

Storing and freezing keto tortillas

Storing Keto Tortillas:

• Leftover keto tortillas can be stored in the refrigerator for up to five days.
• It is recommended to cover them with paper towels and plastic wrap to maintain freshness and prevent them from drying out.
• Let the tortillas come to room temperature for about 30 minutes before using them.

Freezing Keto Tortillas:

• Freeze keto tortillas in ziplock bags or airtight containers to prevent them from drying out.
• If you plan to use them individually, place a piece of parchment paper or wax paper between each tortilla to prevent them from sticking together.
• Frozen keto tortillas can be stored in the freezer for up to one to two months.
• To thaw, let them sit at room temperature or in the refrigerator overnight, or until they are completely thawed.
• Once thawed, use them as you would normally, or reheat them in the microwave for 30-40 seconds to regain softness and pliability.

Frequently asked questions