Brenda Khan
Mexican food is one of the most flavorful, nutritious, and keto-friendly cuisines, despite the fact that many Mexican dishes include high-carb ingredients. The ketogenic diet is a low-carb, moderate-protein, and high-fat diet, so to stay in ketosis, it's important to make some adjustments when eating at a Mexican restaurant or cooking Mexican food at home. While high-carb foods like tortillas, rice, beans, and corn or flour chips should be avoided, there are still plenty of keto-friendly options to choose from.
| Characteristics | Values |
|---|---|
| Mexican food on keto diet | Possible |
| High-carb ingredients to avoid | Tortillas, rice, beans, chips, salsa |
| Keto-friendly Mexican dishes | Fajitas without tortillas, taco salads, protein plates, ceviche, carne asada, carnitas, keto quesadillas, burrito bowls, lettuce wraps, seafood dishes |
| Keto-friendly toppings | Guacamole, sour cream, cheese, avocado, salsa, shredded cheese |
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What You'll Learn
Keto-friendly Mexican dishes
Mexican cuisine is known for its bold, savory flavors and vibrant, mouthwatering dishes. While it may seem challenging to adhere to a keto diet due to high-carb ingredients like tortillas, rice, and beans, Mexican food is surprisingly one of the most flavorful, nutritious, and keto-friendly cuisines. Here are some keto-friendly Mexican dishes that you can enjoy:
Fajitas: Fajitas are a popular Mexican dish that typically includes bell peppers, onions, and a protein source like chicken, beef, or shrimp. To make it keto-friendly, simply skip the tortillas and enjoy the fajita filling with low-carb toppings and sides.
Carne Asada: This is a marinated, grilled steak dish that is perfect for keto dieters as the steak itself contains no carbs. You can cook it with vegetables like bell peppers and season it with salt and pepper to taste.
Ceviche: Ceviche is a refreshing dish that originated in Peru but is also commonly found on Mexican restaurant menus. It consists of raw or precooked seafood, usually fish or shrimp, brined in citrus juice and mixed with vegetables and herbs such as tomatoes, onions, jalapeños, and cilantro. All the ingredients are low in carbs, making it an excellent choice for keto dieters.
Taco Salads: Taco salads are a delicious and keto-friendly way to enjoy Mexican flavors. They typically include lettuce, tomato, cheese, sour cream, guacamole, and a choice of meat such as seasoned ground beef or chicken. Just remember to skip the taco shell and refried beans to keep it keto-friendly.
Birria: Birria is a traditional Mexican dish made with goat meat seasoned with herbs, spices, and chiles. It can be used to make tacos or a flavorful soup called Birria, which includes broth, salsa, onions, or cilantro. Both the soup and the meat on its own are good keto-friendly options.
Spicy Shrimp Dish: This is a common dish at Mexican restaurants and is perfect for keto dieters as it is low in carbs. It consists of shrimp in a spicy sauce made from various types of chiles and sometimes tomatoes. Instead of rice and beans, opt for a salad or guacamole on the side.
When dining at a Mexican restaurant, remember that customization is key. You can always ask for extra lettuce, grilled peppers, or guacamole instead of high-carb sides. Additionally, consider wrapping your dish in lettuce or cheese instead of a traditional tortilla. With careful planning and some simple swaps, you can enjoy the delicious flavors of Mexican cuisine while staying true to your keto diet.
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High-carb foods to avoid
Mexican cuisine is full of flavourful, tender meats, fresh vegetables, and bright herbs and seasonings that are ideal for keto dieters. However, some Mexican dishes include high-carb ingredients, such as tortillas, rice, and beans. Therefore, when eating keto at a Mexican restaurant, it is important to know which high-carb foods to avoid. Here are some high-carb foods that you may want to steer clear of:
Tortillas
Whether it's tacos, burritos, or enchiladas, tortillas are often the biggest source of carbs in a Mexican meal. Corn tortillas contain fewer carbs than flour tortillas, but they still contribute about 7 grams of net carbs per small, 18-gram tortilla.
Rice
Rice is a staple side dish in Mexican cuisine, but it can add 30+ grams of carbs to your plate. Therefore, it is best to skip the rice when following a keto diet.
Beans
Both black and pinto beans are relatively high in carbs. While they are also high in fiber and protein, they may take up a large percentage of your daily carb intake.
Chips and Salsa
Tortilla chips are a definite no-go for keto eaters, as they are high in carbohydrates and low in fiber. Salsa, while a small amount can add flavour to your meal, also contains carbs from the tomatoes and onions used in its preparation.
Starchy Vegetables
Starchy vegetables, such as corn, potatoes, sweet potatoes, and beets, contain more digestible carbohydrates than fiber and should be limited on a keto diet.
High-Sugar Fruits
Fruits, in general, are naturally high in carbs. High-sugar fruits, in particular, cause your blood sugar to spike more quickly. Therefore, it is recommended to stick to berries and other lower-sugar fruits like raspberries, avocados, and watermelon when following a keto diet.
It is important to note that the keto diet is about total carbohydrate intake and how you choose to allocate your carb allowance. With careful planning, you may be able to include some of these high-carb foods in moderation while still staying within your daily carb limit.
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Customising your order
Mexican food is one of the most flavourful, nutritious, and keto-friendly cuisines, especially if you opt to make certain dishes at home. Here are some tips for customising your order at a restaurant to make it keto-friendly:
Fajitas
Fajitas are a popular dish that usually includes bell peppers, onions, and a protein like chicken, beef, or shrimp. They are typically served with tortillas, but you can skip those and just eat the fajita filling to keep it low-carb. You can also ask for extra lettuce, grilled peppers, or a side of guacamole instead of tortillas.
Taco Salad
Build a taco salad without the shell. Load it up with meat, cheese, avocado, and salsa for a delicious bowl. You can also add ingredients like lettuce, tomato, sour cream, and guacamole.
Protein Plate
Choose grilled chicken, steak, or carnitas with a side of grilled vegetables or a salad. Ask for extra fat, such as avocado, sour cream, or shredded cheese, to keep it satisfying and keto-friendly.
Quesadillas
If you're a vegetarian, you can opt for keto quesadillas, which are made with eggs and cheese as the foundational ingredients. You can also add your choice of fillings, such as chicken, and toppings, such as warm cheese.
Seafood
If you don't eat meat, seafood is also a popular option in Mexican cuisine. You can try dishes like fish tacos served with a spicy slaw or in a cabbage bowl, or air fryer fish tacos with a squeeze of lime.
Dips and Seasonings
Choose high-flavour, low-carb dips and seasonings to add tons of flavour to your dish. Salsa, guacamole, sour cream, and shredded cheese are great options. However, be mindful of the portion size of salsa as it contains small amounts of carbs from the tomatoes and onions.
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Low-carb Mexican dips
Mexican food is one of the most flavorful, nutritious, and keto-friendly cuisines. This is especially true if you make certain dishes at home. Here are some ideas for low-carb Mexican dips:
Keto 7-Layer Dip
This dip is a great option for those on a keto diet. It is made with black soybeans, which have fewer carbs than traditional black beans. You can also use celery and radish chips as dippers instead of tortilla chips.
Guacamole
Guacamole is another excellent choice for a low-carb Mexican dip. It is made with avocados, which are high in healthy fats and low in carbs. You can serve it with veggie sticks or keto-friendly chips.
Salsa
Salsa is a classic Mexican dip that can be enjoyed in moderation on a keto diet. It is made with tomatoes and onions, and various spices. Just be mindful of the carb content and stick to small portions, such as 1-2 tablespoons.
Low-Carb Refried "Beans"
For a creative option, try making refried "beans" using eggplant and bacon. This unusual combination apparently tastes just like real refried pinto beans, according to one source.
Dairy-Free Dips
If you're looking for a dairy-free option, you can try dips like wasabi mayo or even make your own using dairy-free ingredients.
Remember, when following a keto diet, it's important to focus on high-fat, moderate-protein, and low-carb foods. So, feel free to enjoy these delicious Mexican dips and get creative with your dippers to stay within your macros!
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Keto Mexican seafood dishes
Mexican cuisine is known for its meat dishes, but seafood is also very popular in the coastal regions of Mexico. Here are some ideas for keto-friendly Mexican seafood dishes:
Mexican Seafood Stew (Sopa de Pescado): This is a healthy, quick, and easy-to-make dinner option that is suitable for low-carb or keto lifestyles. The stew typically includes vegetables like chile peppers, carrots, celery, and onions, which are caramelized in oil. Tomatoes, cilantro, broth, wine, and spices are then added and cooked further. Finally, bite-sized pieces of fish are added to the pot and cooked for a few minutes. While this stew is typically served with corn tortillas, rice, or grains, those on a keto diet can opt for a lower-carb side like Ezekiel bread.
Caldo de Pescado: This is a type of fish soup or stew that can be found in authentic Mexican restaurants near Austin, Texas. It can be customized to suit individual preferences and ingredient availability. For a keto-friendly version, consider replacing smoky peppers with ground rainbow pepper, using fire-roasted diced tomatoes, and choosing a low-carb protein source like fish or shrimp instead of mussels.
Spicy Shrimp Dish: This staple of Mexican restaurants is a keto-friendly option, as shrimp is low in carbs. However, it is typically served with rice and beans, so to stay within keto guidelines, opt for a salad or guacamole as a side dish.
Ceviche: While ceviche originated in Peru, it is now commonly found on Mexican restaurant menus. This cold dish is made with raw or pre-cooked seafood, usually fish or shrimp, brined in citrus juice, and mixed with vegetables and herbs such as tomatoes and onions. Ceviche is a great keto option, especially when served without high-carb sides.
When dining at a Mexican restaurant, remember that many traditional dishes can be adapted to fit a keto diet. Avoid high-carb ingredients like tortillas (both flour and corn), rice, beans, and chips, and opt for grilled meat and vegetable dishes with keto-friendly toppings like guacamole, sour cream, and cheese.
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Frequently asked questions
Yes, you can eat Mexican food on a keto diet. However, you may need to stay off the rice, beans, and tortillas, as these are high-carb foods.
Some keto-friendly Mexican dishes include fajitas without tortillas, taco salads, and protein plates such as grilled chicken, steak, or carnitas.
Toledo's Mexican Restaurant offers a variety of customizable options to fit a low-carb lifestyle.
Some keto-friendly Mexican recipes include Beefy Cheesy Green Chile Bake, Salsa Pork Chops, and Spicy Shredded Chicken Lettuce Wrap Tacos.
